If you’re following a keto diet, you know that sugar is a big no-no. Most fruits contain natural sugars, making them off-limits. But there are a few fruits that you can still enjoy while staying in ketosis. By carefully portioning and tracking your fruit intake, you can satisfy your sweet tooth without sabotaging your progress.
1. Delicious Berries
When it comes to low-carb fruits, berries are your best friends. Blackberries and raspberries contain only six to seven grams of net carbs per cup, while strawberries have eight, and blueberries have 17. To keep your carbs in check, stick to half-cup servings of these tasty treats.
Aside from being low in carbs, berries are also packed with vitamin C and other antioxidants. Plus, they provide fiber, which helps prevent constipation—a common issue on the keto diet.
2. The Creamy Avocado
You might forget that avocado is a fruit, but it’s one that perfectly aligns with the keto diet. With its high fat content (80 to 90 percent), avocado is a keto-friendly superstar. One cup of sliced avocado contains just two grams of net carbs, along with beneficial fiber, B vitamins, and vitamin C.
Incorporate avocado into your meals by adding it to omelets or salads. You can also whip up a tasty homemade guacamole for a satisfying snack.
3. Refreshing Watermelon
When the summer heat is scorching, you’ll be delighted to know that watermelon is keto-approved. Its high water content not only fills you up but also keeps you hydrated. One cup of diced watermelon contains 10 grams of net carbs, which is relatively low for a fruit. Just remember not to overindulge, as excessive consumption can disrupt ketosis.
For variety, you can also include honeydew and cantaloupe melons in your keto diet. However, keep in mind that they have slightly higher net carb counts, with about 14 grams per cup each.
4. Zesty Citrus Fruits
Good news for all the lemon and lime lovers out there: you can enjoy them on a keto diet. Lemons and limes provide vitamin C and antioxidants while containing only four to five grams of net carbs. They add a burst of freshness to your water or any dish you prefer.
However, be cautious when it comes to oranges and grapefruit. These citrus fruits have three to four times more net carbs compared to lemons and limes, making it harder to fit them into your daily limit.
5. Tantalizing Tomatoes
Did you know that tomatoes are technically fruits? They are a great source of antioxidants like lycopene, along with vitamin C and other essential nutrients. Fresh tomatoes, especially during the summer, bring a natural sweetness to your meals. Cherry or grape tomatoes, for example, contain only four grams of net carbs per cup.
Keep in mind that green, orange, and yellow heirloom tomatoes tend to be higher in carbs. Additionally, packaged tomato products like sauce and ketchup aren’t the same as whole tomatoes. A single tablespoon of ketchup contains almost four grams of sugar, so use it sparingly.
To enhance the sweetness of tomatoes, try roasting them. You can then add them to salads, vegetable sides, or proteins for an explosion of flavors.
Consider this infographic as your keto-friendly fruit grocery list:
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