The fruit is healthy, fruit contains fiber, fruit reduces your inflammation levels and fruit is very rich in nutrients – but the fruit has a catch in the ketogenic diet: it contains (too much) fructose and therefore carbohydrates. Therefore the question arises – can or should one eat the fruit in a ketogenic diet? If so, which fruit is keto and how much keto fruit can you eat? Here you can find the answers!
KETO & SUGAR: A PROBLEM – ALSO WITH KETO FRUIT
Refined sugar, which is made from sugar beet or sugar cane through extensive processing, cannot be compared with naturally occurring sugar. If you take a lesson with you from this post, then this statement.
Naturally occurring sugar is always combined with fiber and polyphenols. This combination is called the “Food Matrix”, which greatly reduces the body’s insulin response.
WHAT FRUIT IS KETO?
In order to stay in ketosis and get all the positive benefits from it, you must not consume too many carbohydrates, which is why this sensible categorization of fruit can also be used for the ketogenic diet:
- BERRY FRUITS – IT’S ALL ABOUT!
Berries are very low in sugar (around 4-8g of carbohydrates per 100g) and are also packed with nutrients and antioxidants. There is nothing wrong with berries in a ketogenic diet. On the contrary: Due to the nutrient profile, they are even recommended. But here, too, always keep an eye on the exact amount!
Chokeberries (aronia), blackberries, strawberries, black/red currants, blueberries, raspberries, elderberries, mulberries, cloudberries, cranberries, lingonberries, sea buckthorn, gooseberries, tayberries, grapes
- SUMMER FRUIT
These include melons, peaches, nectarines or apricots. These have a relatively low sugar content (around 10g carbohydrates per 100g) and are therefore just acceptable in small amounts. In no case should it be made a daily staple.
- WINTER FRUIT
Apples, pears and sweet citrus fruits such as oranges and mandarins belong to the “winter fruits” with about 15g of carbohydrates per 100g, which are moderate and rather less recommendable. It can be the exception in small quantities, but nothing that can be recommended for a sensible ketogenic diet.
Lemons and limes should also be mentioned, they contain much less sugar and can therefore be enjoyed without hesitation and are ideal for enhancing the taste of drinks.
- TROPICAL FRUIT
Pineapple, pomegranate, mangoes, bananas and figs belong to this group. These contain between 15g and 23g of carbohydrates in the form of sugar and are not suitable for a ketogenic lifestyle. Just one big banana can get you out of ketosis. Papaya is an exception here which has a little less carbohydrates but is also in the higher and therefore unsuitable range.
- DRIED FRUIT
Dates, raisins, dried apricots and dried plums and almost all other dried fruits are sugar bombs and a no-go for every low carb and the ketogenic diet, and some of them are even sugar-coated for sale.
CONCLUSION AND TIPS
On the whole, you will have to reduce your fruit consumption during the ketogenic diet very much so as not to exceed your carbohydrates, which are around 30-50g per day. That is why you should concentrate on fruits that contain little sugar. In any case, lemons and limes are included. An insider tip is rhubarb and anyway all kinds of berries, as they contain a lot of nutrients.