If you like fruit, you may be wondering if there are any low-carb fruits that won’t negatively affect your keto diet. In the end, fruits are good for your health, right? But on a high-fat, low-carb diet, eating too many pure carbohydrates can raise your blood sugar and knock you out of ketosis.
Fortunately, there’s a difference between high-carb and low-carb fruits – and there are some keto-friendly fruits that also contain healthy fats. But first, let’s talk about sugar content.
Are fruits rich in sugar?
There are three main types of sugar: sucrose, glucose, and fructose, all of which are carbohydrates.
Glucose and fructose are called simple sugars because they each contain a sugar molecule.
Most fruits contain sucrose. Sucrose is made up of a combination of glucose and fructose.
Carbohydrates are a fast-acting and easily accessible form of energy. But fructose is significantly different from other carbohydrates – your liver has to convert fructose to glucose before your body can use it as fuel.
The effect of fructose on health
Fructose doesn’t raise insulin levels like other sugars, but it can cause other problems. It is less nutritious than other sugars and contributes to greater fat storage. Additionally, fructose use is associated with obesity, type 2 diabetes, heart disease, metabolic syndrome, insulin resistance, and hypertension.
Due to its effect on the liver, fructose has similar side effects with ethanol (found in alcohol ). In fact, constant fruit snacks can have the same effect on the liver as a can of beer.
Finally, fructose is anti-ketogenic because the liver has to metabolize it. Like glucose, once the body digests fructose, it replenishes the glycogen stores in the liver. This could temporarily get you out of ketosis.
The best fruits and berries for a keto diet
Too much fructose is bad for your health, but not all fruits contain a lot of fructose. Some fruits offer less sugar and more nutrients.
In moderation, the benefits of some fruits can outweigh the disadvantages of sugar and fructose. Below you will find the 12 best keto-compatible fruits:
Lemon slices or lemon juice are very tasty in water or other drinks. Lemon is a good source of ascorbic acid (natural vitamin C), prevents the formation of kidney stones, and even freshens the breath.
- 100 grams of lemons contain 29 calories, 2.8 g of fiber, 6 g of pure carbohydrates, and 1.1 g of fructose.
- Recommended serving – 1 tablespoon (15 g).
Another popular citrus. High in vitamin C, lime can improve digestion, fight infections, and can reduce the risk of cancer and heart disease:
- 100 grams of lime contains 30 calories, 2.8 g of fiber, 8.5 g of pure carbohydrates, and 0.6 g of fructose.
- Recommended serving – 1 tablespoon (15 g).
Contrary to popular belief, it is a fruit, not a vegetable. It contains more potassium than bananas, and avocado is also high in healthy fats, fiber, and phytonutrients like beta-sitosterol, lutein, and zeaxanthin.
- 100 grams of avocado contains 167 calories, 15 g of fat, 6.8 g of fiber, 1.8 g of pure carbohydrates, and only 0.08 g of fructose.
- The standard serving is 1/3 of the fruit or about 50 grams.
Olives (green or black)
As with avocados, most people don’t consider the fruits of olives. They are a good source of dietary antioxidants and healthy fats.
Olives can improve blood circulation and lower blood pressure by increasing nitric oxide levels. It is also an anti-inflammatory product: their vitamin E content improves brain health and helps control free radicals.
- 100g of olives contains 81 calories, 6.9g of fat, 2.5g of fiber, 3.1g of pure carbohydrates, and 0g of fructose.
- The recommended portion is two large olives or about 28.5 g.
This fruit is rich in vitamin C and carotenoids and is an excellent source of antioxidants. Sweet pepper offers many health benefits, having a positive effect on eye health and – thanks to its antioxidant activity – also reduces the risk of chronic diseases such as heart disease and cancer.
- 100g of bell pepper contains 20 calories, 1.7g of fiber, 2.9g of carbohydrates, and 1.12g of fructose.
- The recommended dose is about 150 g.
Another fruit that you can enjoy as a vegetable. You can eat them raw, steamed, stewed, or cooked in gravy, soup, or stew. Cherry tomatoes or grapes are ideal for snacks.
Tomatoes are filled with the antioxidant lycopene, which can reduce the risk of heart disease. In addition, they contain a lot of vitamin C, potassium, folic acid, and vitamin K.
- 100g of tomatoes contains 18 calories, 1.2g of fiber, 2.7g of carbohydrates, and 1.37g of fructose.
- The recommended portion is 150 g of chopped regular tomatoes or 10 cherry tomatoes (170 g).
After nutritionists gave up on fatty foods, coconuts became an excellent choice for planning a keto diet.
They are considered fruit, nuts, or seeds, depending on who you ask. But they are good no matter how you rate them. To avoid fructose, eat the pulp, not the coconut water.
Coconuts contain natural dietary fiber, which perfectly saturates the body; They also offer vitamin B6, iron, magnesium, potassium, zinc, copper, and selenium. Additionally, coconuts have a lot of healthy fats, including lauric acid, which raises HDL or “good” cholesterol.
- 100g of coconut pulp contains 354 calories, 33g of fat, 9g of fiber, 6g of carbohydrates.
- The recommended serving size is 1/3 cup (about 28.5g).
There are a lot of fiber and polyphenols in strawberries; it is also a good source of manganese and potassium.
In addition, strawberries have excellent antioxidant capacity.
- 100 grams of strawberries contain 32 calories, 2 g of fiber, 5.7 g of carbohydrates, and a total of 2.44 g of fructose.
- The recommended serving is 8 large strawberries (about 144 g).
Contains many antioxidants: vitamin C, quercetin, and gallic acid. This fruit can help prevent cancer, heart disease, and circulatory problems.
There is also ellagic acid in raspberries, a natural compound with additional chemoprophylactic (anti-cancer), and anti-inflammatory properties.
- 100g of raspberries contains 52 calories, 6.5g of fiber, 5.5g of carbohydrates, and only 2.35g of fructose.
- The recommended serving is 1 cup of raspberry (about 123 g).
Contains a lot of vitamin C: a glass of blackberry is half the recommended daily intake for an adult on a 2000 calorie diet.
Blackberries are also high in fiber, vitamin K, and manganese. Plus, it helps reduce inflammation, boost immune function, and fight heart disease with abundant antioxidants.
- 100 grams of blackberries contain 43 calories, 5.3 g of fiber, 4.3 g of carbohydrates, and 2.4 g of fructose.
- Recommended service – 1 cup of fresh blackberry (about 142 g).
Plums contain vitamins A, C, and K, as well as potassium, copper, and manganese.
They are also rich in antioxidants, which can reduce inflammation and protect cells from free radicals.
- 100 grams of plum contains 46 calories, 1.1 g of fiber, 9.5 g of carbohydrates, and 3 g of fructose.
- The recommended portion is 2 small plums (about 131 g).
Relatively low in calories and contains vitamin C, vitamin K, and manganese. It is also rich in beneficial flavonoids: polyphenolic antioxidant compounds such as anthocyanins.
- 100 grams of blueberries contain 57 calories, 2.4 g of fiber, 11.6 g of carbohydrates, and about 5 g of fructose.
- Recommended service – 1 cup of fresh blueberries (about 150 g).
Table and comparison of fruits and berries on keto
Below you will find a table of some of the lowest carbohydrate fruits, as well as their amount of pure carbohydrates per 100g and the average serving size.
|fruit||Pure carbohydrates (per 100 g)||Equivalent size|
|avocado||1.84 g||About half of the average avocado|
|tomato||2.69 g||A small tomato|
|rhubarb||2.74 g||About 2 stems|
|Carambola||3.93 g||A means|
|blue raspberry||4.31 g||3/4 cup|
|raspberry||5.44 g||3/4 cup|
|strawberries||5.68 g||3/4 cup of whole berries|
|Sweet melon||5.68 g||About 8 slices|
|Coconut Pulp||6.23 g||About 1 cup of chopped coconut|
|Watermelon||7.15 g||About 8 slices|
|cantaloupe||7.26 g||About 7 slices|
|fishing||8.05 g||3/4 small peach|
|Cranberries||8.37 g||1 cup of whole cranberries|
|apricot||9.12 g||3 pitted apricots|
|Plum||10.02 g||1/2 plum|
|clementines||10.32 g||Media 1|
|Granny Smith apples||10.81 g||About 3/5 of the medium apple|
|Kiwi||11.66 g||1/2 kiwi|
|Blueberry||12.09 g||About 3/4 cup|
If you decide to eat fruit, keep those fresh, raw, or homemade. Avoid fruit juices (except lemon or lime juice), canned fruit, and fruit snacks.
In general, don’t worry if you want to treat yourself to fruit on a keto diet. They have much greater nutritional value than processed carbohydrate sources and in moderation will not have a large negative effect on fat burning.
Use fruit not as a main dish or frequent snacks, but as small additives, toppings, etc. For example, they can be a great addition to salads to add color and flavor, or you can make sugar-free, low-carb canned and canned foods.