Fruit You Can Eat On Keto
An Apple A Day Keeps The Doctor Away
But you can't have apples while doing keto so have some lemon instead!
Can you eat fruits on the keto diet? You sure can! Just not super sugary, high carb fruits. That means no watermelon, apples, honey dew, pears, etc. But, don’t worry, there are still plenty of nature’s candy that you should incorporate into your keto meal plans.
Fruits are loaded with macronutrients; provide fiber to aid in digestion, prevent gastric distress, and avoid constipation and diarrhea; and even potentially reduce your anxiety. Plus, if no one’s looking, and you really, really want watermelon, you can go ahead and eat some and just get back into ketosis the next day. And exogenous ketones can help!
Remember: keto is a lifestyle and not a diet! The goal is to make smart choices, like eating the right fruits, and not to make yourself miserable with restrictions. That’s how you make keto sustainable. Now, onward to flavor country!
Don’t drink diet soda, but do drink water! And if you want to freshen up your water you can always add some lemon. They're high in vitamin C, are a digestive aid, can reduce the prevalence of kidney stones, and they give mouthwash a run for its money in the fresh breath department. And a lemon wedge has a negligible amount of carbs!
Like lemons, limes can help your digestion. They're known to boost your immune system and are associated with reduced inflammation, which is good because too much inflammation contributes to disease and exasperates the aging process. Limes a little bit more carbs per serving, but, again, if we're talking wedges it's negligible.
Avocados are actually a fruit. Surprise! They're one of the keto friendly foods that can help reduce anxiety, they're super high in healthy fats, and they're also loaded with fiber. How loaded and how super high? 21 grams of fat and 10 grams of fiber (and just two net carbs) for a cup of sliced avocado. Enjoy! Just keep an eye on those calories. That cup's 234 of them. And, don’t forget, the net carbs are the total carbs per serving minus the grams of fiber and alcohol sugar. Net carbs are the carbs that actually contribute to the 5% of your diet that can be carbohydrates while still staying in ketosis.
Olives: also a fruit. Surprise again! They're high in healthy fats and antioxidants. Remember, they're what olive oil is made out of! "Oh yeah, those olives." Olives are anti-inflammatory, are good for blood pressure, and have enough vitamin E to help your brain and reduce the prevalence of free-radicals (which cause cancer and adversely affect your cardiovascular health). Eight jumbo olives translates to roughly three grams of carbs. But, watch out, these tasty snacks pack a caloric wallop (those eight olives are about 80 calories!), so you may find yourself narrowing your caloric deficit quickly if you eat too many.
Bell peppers. Yep, they're a fruit too! At this point, you might be asking yourself, "What does it even mean to be a fruit?!" It means being the part of the plant that has the seeds. Vegetables are everything else that's not the fruit (roots, leaves, stems, etc). Bell peppers have many health benefits. They’re high in vitamins and a great source of antioxidants, which fight off those pesky free-radicals (which is an understatement given that cancer and heart disease are much more than "pesky". Kramer from Seinfeld is pesky. Free-radicals are a bane on human existence!). One cup of chopped up bell peppers is only 6 grams of net carbs, so have fun!
Tomatoes are high in vitamins and antioxidants. A serving of tomatoes, which is a cup of sliced or chopped tomates (or 10 cherry tomatoes) will be about four grams of carbs. They’re an excellent addition to your salad, eggs, or just about any meal!
Coconuts are loaded with fiber, fat, and the sort of vitamins that make them a keto friendly food that can reduce anxiety They also help increase your good cholesterol (HDL), which contributes to a healthy cardiovascular system. One serving size is a 1/3 a cup of meat, which is about 120 calories. That gives you 11 grams of fat, three grams of fiber, and just two net carbs! This is a real tasty treat, so make sure you watch how much you eat. Also, don't drink that sugary coconut water!
High in antioxidants and fiber, strawberries are great snack. One cup of whole strawberries is 7 net carbs, and oh so delicious! If you’re splurging on your daily allotment of carbs by having some champagne, throw some strawberries in there to really bring out the flavor of your bubbly.
Another sweet treat high in free-radical fighting antioxidants! One cup is seven net carbs, eight grams of fiber, and only 65 calories! Perfect for the low carb ketogenic diet!
A third delicious berry that's also high in antioxidants. One cup is just 62 calories, 7 net carbs, and 8 grams of fiber!
By now you should see it coming that a berry is high in antioxidants, which blueberries are. But blueberries are also higher in carbs, with 17.4 net carbs per 85 calorie cup and only 3.6 grams of fiber. But they're so delicious that if you plan your day right you can enjoy this tasty treat!
Technically a fruit! 1 cup is only 20 calories, and just 3 net carbs. They're good for cardiovascular health, and, luckily, one of the keto friendly almond flour recipes is eggplant parmesan, so, enjoy!
If you’ve learned how to eat sweets on the keto diet, then you should be familiar with the Miracle Berry. It’s the pill made out of a particular berry that numbs all of your taste buds but the sweet ones, heightening the sweetness of everything you eat, including the fruits on this list! Can you imagine a lemon that tastes like candy? No?! Then order yourself a pack of Miracle Berries off Amazon!
Lastly, one of the reasons why you shouldn’t drink diet soda is that it affects your taste buds in the same way that a naturally sweet thing would. But because diet soda is so sweet, it desensitize you to naturally sweet foods. But if you give up diet soda and other processed foods, you’ll eventually reset your taste buds and will actually have the ability to appreciate all the fruits on this list!