can i eat fruit on a keto diet 14 best low carb fruits (+printable!)
Eating fruit is considered healthy, but when it comes to the keto diet, it’s essential to choose fruits wisely. The keto diet is a low-carb, high-fat diet that encourages the body to burn fat instead of glucose for energy. Eating high-carb fruits may take your body out of ketosis, which is the metabolic state that the keto diet aims to achieve. In this article, we’ll discuss the best and worst fruits for the keto diet and how to incorporate them into your meal plan. The Best Fruits For The Keto Diet: 1. Avocado: Avocado is a keto-friendly fruit that’s high in healthy fats, fiber, and potassium. It contains only 2 grams of net carbs per serving, making it a perfect addition to a keto diet. 2. Berries: Berries are low-carb fruits that are high in fiber and antioxidants. They’re also rich in vitamins and minerals. Blueberries, raspberries, and strawberries are all great options for the keto diet. 3. Coconut: Coconut is another excellent source of healthy fats, fiber, and potassium. Coconut oil, coconut milk, and coconut butter are all keto-friendly options that you can easily incorporate into your diet. 4. Olives: Olives are low in carbs and high in healthy fats. They contain fiber, vitamin E, and iron. They also have anti-inflammatory properties that can help reduce the risk of chronic diseases. 5. Tomatoes: Tomatoes are low in carbs and high in vitamins A and C. They’re also rich in antioxidants that can help prevent cancer and heart disease. The Worst Fruits For The Keto Diet: 1. Bananas: Bananas are high in carbohydrates, with one medium banana containing around 24 grams of net carbs. Eating a banana can easily take you out of ketosis, making it unsuitable for the keto diet. 2. Grapes: Grapes are also high in carbs, with one cup containing around 26 grams of net carbs. Eating grapes can quickly add up your daily carb count, making it another fruit to avoid on the keto diet. 3. Mangoes: Mangoes are high in sugar and carbs, with one cup containing around 28 grams of net carbs. It’s best to avoid mangoes while following a keto diet. 4. Pineapple: Pineapple is another fruit that’s high in sugar and carbs, with one cup containing around 22 grams of net carbs. Avoid pineapple while following a keto diet. 5. Watermelon: Watermelon is high in sugar and carbs, making it an unsuitable fruit for the keto diet. One cup of diced watermelon contains around 11 grams of net carbs. Incorporating Fruits Into Your Keto Meal Plan: It’s essential to track your daily carb intake while following a keto diet. You can still enjoy fruits on the keto diet by choosing low-carb options and consuming them in moderation. Here are some tips to incorporate fruits into your keto meal plan: 1. Choose low-carb fruits like avocado, berries, and olives. 2. Measure your fruit portions and track your daily carb intake. 3. Eat fruits with high-fat foods like nuts or cheese to slow down the absorption of carbs. 4. Avoid high-carb fruits like bananas, mangoes, and pineapples. In conclusion, the keto diet emphasizes low-carb, high-fat foods, which may make it challenging to include fruits in your diet. However, you can still enjoy fruits while following a keto diet by choosing low-carb options and consuming them in moderation. Remember to track your daily carb intake and choose fruits that fit your macronutrient needs. By following these tips, you can enjoy the health benefits of fruits while maintaining your ketosis state.
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