Fruits may look healthy and harmless, but if you’re on a keto diet, you should avoid some fruits. Take a look at our list of fruits to eat and avoid on the keto diet.
Are you on a ketogenic diet but still craving the refreshing sweetness of fruit? While some fruits may not be ideal for a low-carb lifestyle, we’ve curated a list of keto-friendly fruits that won’t hinder your progress. It also reveals fruits to watch out for. Take a look at our list of fruits you can and should avoid on the keto diet.
The ketogenic diet, or more commonly known as the keto diet, has become very popular for weight loss. As a low-carb, high-fat diet, it focuses on reducing carbohydrate intake to achieve a state of ketosis where the body burns fat for energy instead of glucose. While many fruits are generally considered healthy, some fruits are high in sugars and carbohydrates, making them less suitable for the keto diet. Health Shots reached out to nutritionist and dietitian Avni Kaul to find out a list of fruits that are safe to eat on the keto diet and which fruits to avoid.
Also read: Don’t Make the Keto Diet Mistake That Won’t Lose Weight
List of fruits low in carbs and good for keto
1. Berries
Berries such as strawberries, raspberries, blackberries, and blueberries are great choices for the keto diet. “It’s relatively low in carbs and high in fiber, so it’s perfect for satisfying your sweet tooth without derailing your ketosis,” says Kaul.
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2. Avocado
Technically a fruit, avocados are low in carbs and high in healthy fats. They’re packed with essential nutrients like potassium, fiber, and vitamins C and K, making them the perfect addition to your keto diet plan.
3. Tomato
Technically a fruit as well, tomatoes are low in carbs and can be consumed in moderation on a keto diet. Kaul explains that they’re a great source of lycopene, vitamin C, and other beneficial antioxidants.
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4. Lemons and limes
Kaul suggests that these citrus fruits are low in carbohydrates and can add a refreshing flavor to dishes and drinks. It’s also packed with vitamin C and antioxidants, making it perfect for the keto diet.
5. Coconut
Although not usually considered a fruit, coconuts and their derivatives (such as coconut meat and coconut milk) are low in carbohydrates and high in healthy fats. It offers a rich, creamy texture and can be incorporated into a variety of keto recipes.
Fruits to avoid on the keto diet
1. Banana
“Bananas are not keto-friendly because they are high in natural sugars and carbs,” Kaur says. They provide essential nutrients such as potassium and vitamin C, but it’s best to consume them sparingly or avoid them altogether on a ketogenic diet.
2. Grapes
Grapes are another fruit that is relatively high in sugar and carbohydrates. Even a handful can quickly add up to carbs and hinder progress on the keto diet.
3. Pineapple
Pineapple is delicious, but it’s high in natural sugars and carbs, making it a bad choice for the keto diet. Nutritionists explain that pineapple’s sweetness comes from its sugar content, so it’s best to avoid pineapple when following a ketogenic diet plan.
4. Orange
Oranges and orange juice are relatively high in carbohydrates, primarily because they contain natural sugars. It’s best to limit your intake of them while on the keto diet.
5. Apple
Apples are rich in fiber and other nutrients, but they also contain relatively more carbohydrates than other fruits. It’s best to eat in moderation or opt for low-carb options instead.
Following the keto diet requires minimal carbohydrate consumption to achieve and maintain ketosis. You should choose low-sugar, low-carb fruits and avoid fruits high in sugar and carbohydrates.
