Fruits on keto diet – one of the most relevant and popular topics, it is often discussed in social networks and forums.
On the one hand, fruits are associated with fructose, which has similar properties to sugar. And these properties are fundamental and decisive on keto diet.
As we know, keto diet is based on reducing the consumption of simple sugars and complex carbohydrates – a complete exclusion or a minimum amount in the diet. This changes in nutrition leads to the fact that the body uses for current energy needs not glucose, but ketone bodies. This state can be achieved when the amount of carbohydrates in the diet is limited to 50 grams per day. Therefore, fructose and sucrose should be kept to a minimum during the diet.
On the other hand, it is widely believed that there are keto friendly fruits that can be eaten.
What is fruit?
Have you ever thought about what fruit is? A sweet product given by nature? Our favourite Wikipedia gives an interesting definition:
In common language usage, “fruit” normally means the fleshy seed-associated structures of a plant that are sweet or sour, and edible in the raw state…
And in culinary language berries and even corn are also fruits.
But in fact fruits are not always sweet to sour. In botany fruit there is not a word about sugar and sweetness in fruits. This makes the question “can fruit on a keto diet” not quite correct. After all, it turns out that the unsweetened fruits on keto diet should be treated as vegetables.
What is the difference between fruit and vegetables, if not sweetness? In short, fruit is the fruit of a tree or shrub. Plus they retain seeds for further reproduction, while vegetables are the edible part of the plant. It can be leaves, stems, roots, bulbs and even flowers (broccoli).
Of course, it turns out that the fruit is also an edible part of the plant, but the difference is that in the case of fruits, they separate from the plant themselves over time, and vegetables – do not.
The most common unsweetened fruits on keto diet is avocado. According to the above definitions, it is indeed classified as a fruit, but according to consumers, it is often associated with a vegetable.
This keto friendly fruit is appreciated for its creamy consistency, which goes well with a variety of dishes. This is because avocado is mostly consists of fats, and by adding it to your diet, you significantly increase the amount of fats in nutrition. Half of an avocado contains up to 15 g of fat and at the same time less than 2 g of carbohydrates. That is why avocados are perfect fruits on keto diet.
Not having a bright sweet taste, it is not like usual fruit in our perception. But this keto friendly fruit is a great addition to the dishes, including sweet ones. For example, as a supplement to keto cocktails or pastas.
Yes, they are also not obvious fruit. Small and slightly salty. Ten small olives contain about 3 g of fat and about 1.5 g of digestible carbohydrates. That’s why olives are keto friendly fruits and there is no reason to abandon them on the diet. You can easily add olives to your keto menu.
Another shock discovery that sooner or later everyone makes is that tomatoes associated with the vegetables are actually fruits. It takes away the right to be called vegetable from many salads . Then what’s ketchup? But let’s leave the analysis of jam and sauces words semantic for another article.
Tomatoes are also good fruits on keto diet. 170 g of tomatoes contain only 4 g of pure carbohydrates. Tomatoes, as keto friendly fruits, are excellent source of potassium, an ingredient that is recommended to supplement keto diet.
The conclusion is that unsweetened fruits on keto diet are recommended, and you can eat them without restrictions (of course, not falling into extremes) as side dishes.
Sweet fruits on keto diet
Now let’s move on to the issue of sweet fruits on keto diet, those that contain more sugar. You can and should eat them. But not all of fruits are keto friendly fruits. Avoid high-sugar fruits on keto diet. It is primarily about bananas and mangoes. They are undoubted leaders in the content of sugars.
The amount of sweet fruit consumed on keto diet depends primarily on how strict type of keto diet you keep. The main rule is not to exceed the daily limit.
And do not eat all the fruits at once to prevent the rise of blood sugar.
In this issue berries on keto diet are much more suitable. And they are, as it was said above, also can be considered as fruits. They fit perfectly into the balance of macronutrients. The amount of sugar contained in them ranges from 3 to 7 grams per 100 g of fresh product. Berries with a minimal amount of carbohydrates are often sour (raspberries, currants).
If sweet fruits and berries contain sugars, why should we eat them? It is better to eat this fruits on keto diet because they contain polyphenols (a substance responsible, among other things, for the sour, characteristic taste), which are important in the prevention of many diseases. This is due to the strong antioxidant properties of these compounds – protection from some oxidative processes.
Fruits with the lowest carbohydrate content:
• Raspberry: half a glass (60 g) contains 3 g of digestible carbohydrates.
• BlackBerry: half a Cup (70 grams) contains 4 grams of digestible carbohydrates.
• Strawberry: half a glass (100 g) contains 6 g of digestible carbohydrates.
• Blueberries: half a glass (50 g) contains 6 g of digestible carbohydrates.
• Plums: one medium (80 g) contains 6 g of digestible carbohydrates.
You can afford some sweet fruits on keto diet. Just remember the amount of carbs:
• Kiwi: one medium-sized (70 g), contains 8 g of digestible carbohydrates.
• Tangerines: one medium-sized (75 grams) contains 7 grams of digestible carbohydrates.
• Cherry: half a glass (90 grams) contains 9 grams of digestible carbohydrates.
• Peach: one medium-sized (150 grams) contains 13 grams of digestible carbohydrates.