The keto diet could be one of the ways to lose weight. You could regard it as a low-carb, moderate protein, and high-fat diet. As such, high-carb foods are considered off-limits in this diet including certain types of grains, starchy vegetables, and fruits.
However, some fruits are low in carbs and may be well-suited for a keto diet. A number of fruits are high in fiber and may contain a few digestible carbs that are not counted in the daily carb count.
Knowing the carb content of the fruits could help you in a better way. Post that you would be able to include them in your daily diet. Fruits also contain fiber that could be essential in a keto diet because fiber may keep us full, keep the bowels regular, and may help manage cholesterol levels.
Hence, in a keto diet, it may not be necessary to go against all fruits, rather the portions may be kept small to ensure the daily carb intake is not exceeding than required.
On the other hand, one could also consume low carb snacks as well.
Following are the top 10 fruits that may be considered ideal for a keto diet:-
Avocados are creamy green fruit. They are often considered to be vegetables, but biologically they are a fruit. Being low in carbs and high in fat, they are considered to be a good option for a keto diet.
Avocados contain high heart-healthy fats and are also low in carbs and also provide other important nutrients like Vitamin K, folate, Vitamin C, and potassium. They may have high-fat contents and are mostly used as a sandwich spread, salad topper, or dip.
Watermelon is a flavored and hydrating fruit that is considered a good option for a keto diet. In comparison to other fruits, it is relatively low in net carbs.
Watermelon is rich in other vitamins and minerals, such as Vitamin C, potassium, and copper. It also contains lycopene, a plant compound that fights disease and acts as an antioxidant to decrease cell damage. Due to its high water contents, it may keep the calorie and carbs in check.
Here is a study on the consumption of watermelon. Here it showed that the regular consumption could enable higher blood lipid profile and lower levels of LDL-C and on the other hand, it supported higher levels of HDL-C.
Strawberries are low in carbs and high in fiber and are a good fruit for a low carb or a keto diet. They are also rich in other nutrients like Vitamin C, magnesium, and folate. Like any other berries, strawberries are also loaded with antioxidants such as ellagic acid, procyanidins, and anthocyanins.
Strawberries also have high water contents because of this, they may act as a good source of hydration as well. They are not only good in taste but also may have health-boosting properties that make them beneficial. Strawberries may have antioxidant and anti-inflammatory compounds that may help prevent cardiovascular diseases, inflammation, and some kinds of cancer cells.
Listed here is a promising study with strawberries.
Lemons are a citrus fruit used to flavor drinks, foods, and desserts. They are rich in pectin, a type of fiber that may help stabilize blood sugar levels, fight inflammation, and may also slow the growth of cancer cells.
Lemons are also high in certain nutrients like Vitamin C, potassium, and Vitamin B6. They can be a great addition to a keto diet.
Here is a governmental study on Lemons which is quiet promising for weight loss.
Though being used as a vegetable in many meals and recipes, still tomatoes are botanically a fruit. They may have a significantly low amount of carbs than any other fruit, and therefore may be considered an ideal fruit for a keto diet.
Tomatoes are low in calories because of their high water content.
They are also high in beneficial plant compounds, including lycopene, beta carotene, and naringenin. Lycopene may have anti-cancer properties and may help prevent heart disease.
Here is the study that proves that usage of tomatoes could really help in the reduction of waist circumference.
Raspberries may not only be a great addition to a low-carb diet or a keto diet but may also be considered to be one of the healthiest berries. Each serving of raspberries may contain a good amount of Vitamin C, copper, Vitamin K, and manganese.
Also, they are rich in antioxidants that may decrease inflammation and may reduce the risk of chronic disease. Raspberries may also contain flavonoids that have powerful antioxidants which might reduce blood pressure and may promote healthy arteries.
More on raspberries nutritional aspect here.
Kiwis are fruits that are low in carbs. They may help boost metabolism and because of improved digestion, it may lead to weight loss. The enzyme named actinidain present in Kiwi may help improve the digestion of proteins in the body. Kiwis are also rich in potassium, and Vitamin C, and are also a great source of fiber.
Cantaloupe is also known as musk melon that is a kind of melon that may be relatively low in carbs, because of which it may be used in a keto diet or a low-carb diet. A single dose of cantaloupe may contain folate, potassium, and Vitamin K.
It is also considered to be one of the best sources of beta carotene, a type of plant pigment that may play a central role in immune function and eye health. Cantaloupe also has a high water content that makes it hydrating and may keep the calorie in check.
Star fruit is also known as carambola and is a vital, star-shaped tropical fruit. Though it is not a common fruit, still it is used in a keto diet because of its low carb contents.
Start fruit is also high in Vitamin C, potassium, pantothenic acid, and copper.
Of all the fruits consumed on a keto diet, berries are always on the top. Blueberries are low in carbs and are enriched with other important nutrients because of which they are ideal for a keto diet. They are rich in nutrients like flavonoids, anthocyanins, cyanidin, and ellagic acid that may be helpful for the immune system.
Apart from this, blueberries are also rich in other nutrients like Vitamin C, copper, folate, Vitamin K, manganese, magnesium, and potassium. Blueberries can be used in smoothies, bakeries, salad dressings, etc.
This study by the governmental website has validated the fact that the consumption of blueberries could lead to a decent improvement in the anti-inflammatory biomarkers.
Hence, you could say that your over all health and other vitamins deficiency could be taken care by the regular consumption of blueberries.
Even though fruits are considered to be off the limits in a keto diet because of their high carbs content, still there are plenty of fruits that may be incorporated into the diet. This is because these fruits are not only low on carbs but also have other nutritional elements that are beneficial for our bodies.
These fruits are rich in other important nutrients such as vitamins, potassium, magnesium, etc. These nutrients may have antioxidants and may support the overall growth of the body.
Not to miss, they also may enhance your overall fiber content and could also promote healthy eating for healthy living in the longer terms.
Many fruits even contain special plant-based proteins and compounds that may boost the immune system towards various diseases and may not be found in other food products. These fruits are an optimal choice for a low-carb diet along with other low-carb foods. However, the number of fruits should be such that should not exceed the daily carbs intake.
- The above text does not intend to treat any disease or disorder.
- In case of any nutritional deficiency or side effects, contact the nearest medical professional.
- It is always recommended to make health-based decisions only after consulting with a healthcare professional.
- None of the material of the article is a substitute for professional advice.