If you know the basics of a keto diet than you know that carbohydrates need to be strictly limited.
A low carb, high fat diet causes the body to go into ketosis.
This is a physiological state in which the body is forced to burn fat for fuel, due to low levels of glucose.
But what about fruit ?
Fruits and keto diet
Fruits are high in sugar, which is, of course, a carbohydrate. So fruit sugars will turn to glucose when processed by the body. For this reason, only certain fruits can be included in a keto diet.
These are the fruits that have a relatively low level of sugar, balanced by a high level of fiber, which brings the total carbs down.
So very sugary fruits like bananas, apples, and dried fruits such as dates are not on the menu.
However, many delicious fruits are available to be eaten in small quantities or added to desserts to keep your keto menu diverse, interesting, and delicious.
Fruits are an essential element in any diet.
Besides fiber and vitamins, fruits have even been shown to have properties that fight cancer and other major illnesses. So it is important to maintain a minimum fruit intake.
Just subtract fruit portions from your total carb intake and make sure that you are not overloading your system with glucose.
If you maintain proper carb levels, you can enjoy fruit for both its delicious flavor and health benefits. And, of course, we all need a little sweetness in our lives.
Net carbs are the true carb value that you should calculate.
To calculate a fruit’s net carbs, find out how many grams of fiber that the fruit contains from the overall level of carbs. Fiber cannot be absorbed by the body, so the fiber in the fruit you eat does not count as carbs.
Other fruits on this list are high in water content, making them less sweet overall, and appropriate in a keto diet.
List of the top low carb fruits for Keto Diet
Watermelon has only 7.5 grams of carbs per 100 grams of melon. Watermelon has high levels of vitamin A and is delicious and refreshing. Because it has high water content, it makes you feel full without a lot of calories.
Berries average around 5 grams of carbs per 100 grams. This makes them extra low in net carbs and so varied and delicious. Berries are also great to cook with, making wonderful desserts.
Cantaloupe has only 7 grams of net fiber per 100 gram serving, making it a low carb fruit as well. For those of you with a sweet tooth, this is a healthy way to satisfy it. And like all orange vegetables and fruits, cantaloupe is good for the body and skin as well.
Avocados are one of the most versatile aspects of a keto diet. With high fat and fiber levels, you can have more avocado than most sweet fruits, and avocado can be added to salads, or mixed with other ingredients to make wonderfully rich and fluffy desserts.
Recipes
Keto Berry Crisp
This lovely dessert combines berries, plus a crispy layer of keto friendly almond flour and butter, to make a guilt free treat. It’s fast and easy, and you can even use frozen berries if you are craving fruit desserts in the winter. Berries are packed with blue/purple fruit goodness.
Low Carb Keto Ricotta Dessert
Here is another berry dessert, this one utilizing a ricotta cheese base to make a creamy, fruity treat. Ricotta is mixed with heavy cream, sugar substitute, and vanilla, and the result is heavenly when piled up with delicious, fresh berries.
Keto Berry Galettes
These little pastries are made with keto friendly flour, mixed with cheeses to make a “crust”, that is low carb, and packed with delicious fruit. Easy and elegant, these delicious mini pies are much simpler to make than a large pie, and is just as appreciated.
Strawberries and Cream
If you have never had it, take my word for it – strawberries and cream is one of the most delicious, fresh, and decadent food combinations in the world. It is just as simple as it sounds.
Fresh, cut up strawberries, covered with heavy cream. It just doesn’t get any better than this. And strawberries may be the lowest carb berry out there, weighing in at just 4 net grams per 100.
Low Carb Raspberry Crepes
Coconut flour, whipped cream, cream cheese…what could go wrong? This low carb batter makes delicious crepes, and raspberries make the dish. Try these with low carb coconut cream ice cream for the ultimate decadent dessert…low carb style.
Don’t Forget Lemon!
Lemon is also a fruit, of course, but a very low sugar one. So lemons make a great addition to a keto diet. Most people do not enjoy lemon juice straight up, but mixed in smoothies and dressings, and sweet desserts, lemon adds so much.
Here’s a nice recipe for lemon bars, using erythritol, a keto friendly sweetener that looks and acts like powdered sugar if you buy it in powder form. Add butter, lemon juice, and almond flour, and enjoy.
Keto Lemon Bars
We hope this article has been helpful for you to find creative ways to integrate low carb fruits into your keto diet. It’s an important part of staying healthy while achieving your ideal weight through a ketogenic diet.