The ketogenic diet has made waves in the health community and for good reason. Apart from its stunning effects, this diet cum lifestyle of sorts has been touted as a more sustainable alternative compared to more extreme ones on the market today.
Despite its highly adaptable approach, the keto diet is not one for the faint of heart. After all, it requires individuals to significantly cut back on carbohydrates in order to lessen sugar or glucose, helping put the body in a state of ketosis.
Fruit is one of the first things to go when it comes to this diet because of its high sugar content. However, there are still some that can become a mainstay, all in moderation, of course. If you are looking to add these into your diet, below are the best keto fruits you can count on.
A Low Down on the Keto Diet
Before anything else, a gist on what the keto diet really is about is essential, especially for beginners who are just entering the world of healthy eating.
In essence, the ketogenic diet calls for a high-fat and low-carb approach to dieting, as well as moderate consumption of protein.
By cutting out carbs, typically below 20 grams per day, the body is able to remain in a state of ketosis. This allows the body to burn fat rather than sugar or excess carbohydrates, leading to maintained weight loss and higher energy.
Best Keto Fruits
Fruits are usually high in carbs and sugar. Because of this, it is not normally advised to consume fruits while on this diet. Thankfully, there is still some best fruit for keto that can be enjoyed by those who observe this diet from time to time.
Take a look at some of these fruits to go well with this lifestyle.
Coconut is refreshing in every sense of the word. It makes you think of tropical shores and beaches. Channel this feeling while doing the ketogenic diet by eating coconut and its meat.
Not only is it fresh and juicy, it definitely fits the lifestyle with it only having 2.5 grams of net carbs and a total of 13 grams of healthy fat.
For those who are buying canned versions, one of the keto tips you should keep in mind is to watch out for the amount of added sugar they add to the cans.
When it comes to refreshing and hydrating, it appears that the watermelon fruit takes center stage. It boasts 11.5 grams of carbs and 0.5 grams of fiber for every 152 grams or one cup of serving.
Besides its high water content, around 92%, this is also filled with vitamin C, copper, potassium, and other minerals. It is also a great source of lycopene, an antioxidant that can help lower the risk of cancer and heart-related disease.
Different Berry Types
There are several types of berries that are ideal for the keto diet.
Strawberries can easily fit into a keto diet due to their low carb content. High in fiber, berries are the best fruit for the keto diet.
They clock in at just around 8 grams of carbs per serving for a whole cup or approximately 152 grams while being filling at the same time.
Divide this in half and you’ll get just around six grams of carbs. Besides their high fiber content, strawberries are also rich in vitamin C, antioxidants, and other nutrients. Strawberries are versatile.
You can use them in keto-friendly cheesecakes, with Greek yogurt, on salads, or just enjoy them as a healthy snack alone.
Raspberries are considered one of the top tier keto fruits. With only 7 grams of carbs, one cup of these can fit well within the 20-gram carbohydrate allowance for the day.
Like strawberries, these contain vitamin C, manganese, and antioxidants. It can even help decrease the risk of heart disease.
Blackberries are rich in fiber and antioxidants, with around 8 grams per serving, which is why this fruit is highly raved about in the keto community.
Not only does it help relieve the much-dreaded keto diarrhea and constipation, but it also provides much-needed fiber to keep your gut healthy.
One cup of blackberries has around 6 grams of carbs. Given this, it is advised to consume just around half or even one-fourth cup of this to only get 1.5 net carbs.
The Bottom Line
Going on a keto diet does not mean sacrificing your fruit intake.
By incorporating the above keto fruits, and by constantly tracking your carbs and macros, you can find yourself on the road to success on keto.