The ketogenic or “keto” diet has become incredibly popular in recent years as a way to lose weight and improve health. This low-carb, high-fat diet puts your body into a metabolic state called ketosis, which has been shown to have many benefits. However, one downside of keto is that many fruits are off limits due to their high carb content. This can be disappointing for fruit lovers looking to try the keto diet. The good news is that there are still plenty of delicious keto-friendly fruits you can incorporate into your meal plan. This article will explore what fruits can fit into a keto diet, why fruits are restricted, how to pick the right low-carb fruits, and creative ways to work fruit into your keto lifestyle.
What is the ketogenic diet?
The ketogenic diet is a very low-carb, high-fat, and moderate protein diet. By severely restricting carbohydrate intake to typically less than 50 grams per day, it forces the body to burn fat for fuel instead of glucose. Specifically, the liver converts fat into fatty acids and ketone bodies, which become the main energy source for both the brain and body. This metabolic state of ketosis shares similarities with fasting or starvation metabolism. However, ketosis can be sustained long-term and still provide adequate energy for functioning. The macronutrient ratio on keto typically looks like:
- 60-75% of calories from fat
- 15-30% of calories from protein
- 5-10% of calories from net carbs (total carbs minus fiber)
In addition to weight loss, potential benefits of the keto diet include:
- Lowering blood sugar and insulin levels
- Improving markers of heart disease
- Increasing mental clarity and focus
- Stabilizing energy levels
- Reducing appetite and cravings
- Managing certain brain disorders like epilepsy
However, transitioning into a state of ketosis can take time as your metabolism adapts, and the dietary restrictions require a lot of diligence.
Why are fruits restricted on keto?
Fruits are heavily restricted on a ketogenic diet because they are naturally high in sugar and carbs. For example, a medium sized banana contains around 27 grams of net carbs. Just one banana could use up more than half of your daily carb allowance on keto.
The primary sugars found in fruits are glucose and fructose. Glucose is the preferred energy source for your body’s cells, so any glucose from fruit will likely be used before energy from fat. Fructose does not directly raise blood sugar like glucose, but it does get converted into glycogen or fat in the liver. Excess fructose consumption has been linked to insulin resistance over time.
Since keto aims to keep blood sugar and insulin at stable low levels, most fruits easily get your carbs over the recommended threshold for staying in ketosis. Therefore, fruits and other high carb foods including grains, starchy veggies, beans/lentils, milk, added sugars, and some root vegetables are eliminated or strictly limited.
Below are some examples of the net carb counts in common fruits:
| Fruit | Serving | Net Carbs |
|---|---|---|
| Apple | 1 medium | 16 grams |
| Banana | 1 medium | 27 grams |
| Blueberries | 1 cup | 12 grams |
| Grapes | 1 cup | 16 grams |
| Mango | 1 cup cubed | 22 grams |
| Orange | 1 medium | 12 grams |
| Peach | 1 medium | 13 grams |
| Pear | 1 medium | 17 grams |
| Pineapple | 1 cup cubed | 16 grams |
| Strawberries | 1 cup | 8 grams |
| Watermelon | 1 cup diced | 12 grams |
As you can see, most conventional fruits have too many net carbs per serving to fit into a keto diet. However, there are still some low glycemic index options you can enjoy in moderation.
Choosing the Right Low-Carb Fruits
When selecting fruits on a keto diet, you want to stick with options that are lower in net carbs, lower on the glycemic index scale, and rich in nutrients. The glycemic index (GI) measures how quickly a food causes blood glucose levels to rise. Low GI fruits have a minimal impact on blood sugar.
Some of the best keto-friendly fruit options include:
Berries – Raspberries, blackberries, and strawberries are the lowest carb berries at only 5-8 grams of net carbs per cup. They are loaded with antioxidants too. Blueberries have slightly more carbs at 12 grams per cup but still make a good occasional treat.
Lemons & Limes – These tangy citrus fruits have just 1-3 grams of net carbs for one fruit. They are very low GI and provide lots of vitamin C. Adding lemon or lime juice can brighten up keto desserts, drinks, and savory dishes.
Tomatoes – Botanically classified as a fruit, one small tomato only has about 3 grams of net carbs. Cherry tomatoes can also be enjoyed in moderation on keto.
Avocados – Technically a berry, avocados are a nutritional powerhouse perfect for keto. One serving has 13 grams of carbs but 10 grams come from fiber so the net carbs are only 3 grams. Avocados are rich in monounsaturated fats and potassium.
Olives – Cured olives provide less than 5 grams of net carbs per serving and add healthy monounsaturated fats to your diet. Just watch portions since olives are easy to overeat.
Coconut – Coconut flesh and coconut milk contain minimal carbs and can be used to make keto desserts. Fresh coconut water is slightly higher at about 6 grams of carbs per cup.
Melons – Cantaloupe and honeydew are lower carb melons, with 10-15 grams of net carbs per cup cubed. Watermelon has a bit more at 12 grams per cup but still fits some keto diets in moderation.
Here are some other fruit options if you can spare the extra carbs:
- Black currants – 7 grams of net carbs per cup
- Fresh apricots – 13 grams of net carbs each
- Kiwi – 15 grams of net carbs per fruit
- Papaya – 17 grams of net carbs per cup
- Star fruit – 18 grams of net carbs per fruit
- Passion fruit – 17 grams of net carbs for one whole fruit
- Plums – 8 grams of net carbs each
- Pomegranate seeds – 18 grams of net carbs per 1/2 cup
When buying fruit, stick with whole, fresh varieties over dried fruit or fruit juices. Dried and juiced fruits condense down the natural sugars and make it easy to overdo carbs. For example, 1/2 cup of orange juice has 11 grams of carbs, which can add up fast.
Tips for Enjoying Fruit on Keto
Here are some creative tips for working fruit into your ketogenic diet:
- Focus on lower carb options like berries, tomatoes, and small portions of melon.
- Use fruits as a garnish or condiment – a couple blueberries, raspberries, or lime wedges add flavor and color.
- Mix berries into low-carb yogurt – add a few blackberries, raspberries or strawberries into unsweetened Greek yogurt.
- Blend into smoothies – use lemon/lime juice and lower carb fruits like strawberries and tomatoes as the base.
- Make fruit salsa with diced tomatoes, avocado, onion, cilantro and lime juice for a snack or taco topper.
- Roast/grill fruits to concentrate sweetness – melons, stone fruits and pineapples work well prepared this way.
- Freeze into popsicles – puree berries and make Greek yogurt fruit pops for a cool treat.
- Portion fruit out to control serving size and carbs – especially for higher carb options.
- Top salads with fresh berries, tomatoes, avocado and olives for added color and nutrition.
- Infuse water with lemon, lime, berries or other fruits to liven up your hydration.
Be mindful of portion sizes, and use fruits to accompany and add flavor to low carb meals and snacks – not as the main carbohydrate source. Pair fruits with healthy fats like nuts, seeds, nut butters, avocado, fatty fish, and olive or coconut oil to slow the sugar absorption.
Sample Menu with Low-Carb Fruits
Here is a one day sample menu integrating a variety of keto-friendly fruits:
Breakfast: Veggie & Cheese Omelet with Avocado Salsa (Avocado, tomatoes, onion, cilantro, lime)
Lunch: Big Keto Salad – Romaine lettuce, grilled chicken, avocado, cherry tomatoes, black olives, cucumber, lemon vinaigrette
Snack: Blackberries with Walnuts
Dinner: Salmon with Lemon Butter, Roasted Broccoli
Dessert: Greek Yogurt with Raspberries & Lime Zest
As you can see, enjoying fruit on a keto diet is still possible by picking low-carb varieties and keeping portions small. Strategically pairing fruit with healthy fats, veggies, and protein prevents blood sugar spikes. The restricted nature of keto requires some creativity, but you can still incorporate fruit for flavor and nutrition without sabotaging ketosis. Focus on the whole food fruits lowest in sugar and carbs to take advantage of their beneficial nutrients while maintaining low carb macros. With some thoughtful planning and preparation, fruit can still be included in a successful keto lifestyle.
The Bottom Line
Most conventional fruits are too high in sugar and carbs to include on a standard ketogenic diet. However, berries, tomatoes, avocados, olives, and some melons can be enjoyed in moderation to add flavor, variety, and nutrients. When choosing fruits, opt for lower carb, lower glycemic options like berries and pair them with healthy fats. Portion out higher carb fruits diligently and use fruits strategically to accompany low carb meals and snacks. Getting creative with recipes and preparation methods also makes it easier to work fruit into your keto diet. While fruits play a more limited role, you can still incorporate them into your meal plan in a way that enhances the keto lifestyle.
