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8 of the Best Fruits for the Keto Diet

Updated on March 5, 2019

What Is The Keto Diet?


Understanding how the keto diet works to combat your body's weight gain is important. Keto works by forcing your body to remain in ketosis, a natural state of the metabolism that changes the way your body acquires energy. Instead of burning carbs as most people do, a body in ketosis will burn its fat reserves, greatly improving weight loss. Keto diets are mostly focused around lowering intake of carbohydrates to around only 50 grams or less per day. The general idea is to obtain the majority of your daily calorie intake from fats and protein.

Surprisingly to most, a lot of fruits contain more carbs than others and to maintain a successful keto diet, it is quite important to know which fruits can aid your diet and which will harm it in the long term.

It is important to mention before we start this non-exhaustive list, that prolonged keto diets can pose health risks to those with type 1 and 2 diabetes, those at risk for heart disease and pregnant or breastfeeding women. If you fall in any of the above mentioned categories, please consult with a medical professional before embarking on your keto journey.

Now lets take a look at 8 of the best fruits to enjoy on a keto diet.

Cantaloupe


Another excellent addition to a keto diet is the cantaloupe. Native to South Asia and Northern Africa, the cantaloupe melon was introduced to Europe sometime in the middle ages and first became a commercial crop in America in 1890.

A half cup of raw cantaloupe has only 5.7 g of net carbohydrates and 27 calories, whilst also being rich in nutrients and vitamins. The same serving can contain around 214 mg of o=potassium, 29.4 of vitamin C and A.

Cantaloupes are at the same time, quite frankly delicious and refreshing and can be eaten on their own for as a snack or a meal.

Avocado


Avocados have long been popular, with the industry around their careful cultivation and harvest worth an estimated 15 billion. Originally found only in South Central Mexico, this flowering tree has produced a fruit that has come to dominate the world, being exported and grown almost everywhere. A half-cup serving of the mild flavored flesh has almost 14 grams of fat compared to 2.5 of carbs. Low in calories and sugars whilst being simultaneously rich in fiber and potassium, avocados are an ideal candidate for a snack in between larger meals.

Enjoy them sliced or cubed into a freshly made salad for a keto-friendly snack.

Strawberries

The European strawberry is another sweet and filling, keto-friendly snack that can be enjoyed in moderation. Consumed for as long as humans have been in the northern hemisphere, they are ;ow in carbs and high in beneficial sugars. Strawberries can be eaten raw or added to cereal or even blended into a refreshingly different smoothie.

Strawberries are more than simply delicious; they have powerful anti-oxidant and anti-inflammatory properties and contain high amounts of Vitamin C and potassium, making them a healthy addition to any diet, not just a keto one.

Blackberries

Blackberries make a great addition to any keto meal plan. The small, sweet berries are low in calories and rich in dietary fiber, vitamins C and K along with potassium and, more importantly for those wishing to sustain ketosis, low in carbs.

Blackberries are produced commercially all year round, and if you are living in north of the equator, can be found growing locally in most regions. Readily available they are easily incorporated into a keto plan, and can be enjoying in smoothies, as juices, sprinkled into salads, stews and sauces to provide a unique flavor and a refreshing tartness.

Watermelon

Native to North and Central Africa, the large, fleshy fruit of the scrambling vine known as the watermelon plant has been sampled by humans since the dawn of time. It was cultivated by the Pharoahs of Ancient Egypt and today, is grown in all regions which have the warm, humid climate it requires.

Watermelon is a great choice for dieters because of its high water content, allowing you to stay hydrated and refreshed for longer. Low in carbs and high in sugar it is a useful source of Vitamin A.

Tomato


A lot of people will class the fruit of the tomato plant along with vegetables but it is in fact, a fruit. A large berry produced by the small, unassuming plant that originally hails from western South America where it was consumed by the locals for thousands of years before it was first shipped across the ocean to become a staple part of the diet of Europe. Since then it has spread around the globe and is found everywhere there are groceries.

Low in fat but also in carbs, tomatoes are a keto-friendly addition to a meal plan, containing the chemical compound lycopene which helps combat the onset of heart disease.

Tomatoes can be prepared in numerous ways such as sauces, salads, drinks, smoothies and can even be eaten raw. There are also a staggering variety of tomatoes available to those who go looking, with colors as different as their sizes, ranging from grape-sized green tomatoes to huge, vivid yellow ones.

Lemon


Whilst most people will not think of eating a raw lemon, this citrus fruit has so many health benefits that are positive in regards to a keto diet. With only 0.5 g of carbs and 0.2 of sugar the bitter fruit is a perfect contribution to the keto diet.

Like its cousins the oranges and grapefruit, lemons are high in vitamin C and the sour juice is a rich source of antioxidants that can combat free radicals. It's high acidic content is also good for a healthy digestive system as it nourishes the intestinal flora, promoting a healthy balance of the micro-organisms within us.

Raspberries


Most berries contain flavonoids which are basically compounds with strong antioxidant properties that work to reduce blood pressure and strengthen the network of veins and arteries in the body, which in turn reduces your risk of developing heart disease.

Several studies have shown a positive correlation between flavonoids and improved memory and more importantly, memory retention as people grow older. Despite their many benefits, raspberries are most relevant to this article because of their low carb content and high dietary fibre along with their high vitamin C content. Enjoy them in a variety of ways similar to blackberries as a healthy treat to supplement your keto diet.



This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

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    • B. Leekley profile image

      Brian Leekley 

      11 months ago from Bainbridge Island, Washington, USA

      This is helpful, Jameel. Thanks!

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