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It is often thought that the fruit bowl has to be removed from the table during the keto diet, but fruit contains essential nutrients for a healthy lifestyle. The fruit bowl probably needs to be redesigned, but we’ll help you with that: with 10 types of keto fruit that you can continue to enjoy during the keto diet.
Which fruits should you avoid while on the keto diet?
During the keto diet you get about 5 to 10 percent of your daily energy needs from carbohydrates. The rest of your diet mainly contains fat and protein. This keeps your body in a state of ketosis, or a state in which your body burns fat instead of carbohydrates. Are you new to the keto diet? Here you can read everything you need to know about the keto diet.
Due to the natural sugars in fruit, a lot of fruit is high in carbohydrates and therefore not keto-friendly. The following fruits are a good example of this:
- Mango, a small bowl with 125 grams of mango contains about 20 grams of carbohydrates.
- Banana, a medium banana already contains 24 grams of carbohydrates.
- Pineapple, a small bowl of pineapple quickly contains 15 grams of carbohydrates.
- Dried fruit (such as dates) contains on average about 75 grams of carbohydrates per 100 grams.
Nevertheless, fruit contains essential nutrients for a healthy lifestyle. For example, fruit contains a lot of fiber that makes us feel full. In addition, fibers regulate intestinal function and ensure healthy cholesterol levels. Fruit in the keto diet is therefore not an unnecessary luxury, as long as it does not contain too many carbohydrates.
Keto fruit that you can continue to enjoy
Fortunately, there is also fruit that stays out of the keto shot. There are fruits that do not contain too many carbohydrates, but are a bomb of healthy nutrients. This is a keto fruit list with 10 fruits that you can continue to enjoy during the keto diet:
Avocado
Avocado is relatively low in carbohydrates and high in good fats, which is why the ideal keto fruit. The green rascals also make a creamy addition to low carb smoothies.
Olives
Yes, olive is a fruit, and healthy too. Olives not only have an anti-inflammatory effect, but are also low in carbohydrates: ten small olives contain about 1.5 grams of carbohydrates.
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Coconut
Coconut is full of fiber and is also rich in good fats. Make sure that no sugar has been added.
Blackberries
Blackberries contain a lot of fiber and are above all rich in vitamin C. In addition, a bowl of blackberries contains only 6.4 grams of carbohydrates. Ideal keto fruit.
strawberries
Strawberries contain about 5.1 grams of carbohydrates per 100 grams and are also good for the heart. In addition, they are a nice addition to everything: in smoothies, on salads and in yogurt. Enjoy.
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raspberries
The meager 4.5 grams of carbohydrates per 100 grams makes raspberry a keto-friendly fruit. Delicious in salad, yogurt or in your favorite keto-friendly desserts.
Blueberries
Blueberries contain more carbohydrates than the other fruits on this list, but are also packed with healthy nutrients. The blue rascals contain many vitamins, antioxidants and fiber. As long as you stick to small amounts, blueberries are therefore a good addition to your keto diet.
tomatoes
Research shows that tomatoes reduce the risk of cardiovascular diseases. With a small amount of carbohydrates, tomatoes are therefore the colorful addition during your keto diet – both as a snack or in a salad.
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Kiwi
Kiwis are rich in potassium, fiber and vitamin C. In addition, a small kiwi contains only 8 to 9 grams of carbohydrates. An ideal keto snack.