Fruits For A Low Carb Diet

17

The best fruits for a low carb diet are the ones that naturally fall within your carb range without having to make any adjustments. Most fruits are extremely high in sugar content and therefore a bad choice for low carb dieters. The best choices for a low carb dieter are: berries, kiwis, grapes (green or red), apples, and pears. Let’s take a look at what those are, and then move on to the ones that are lower in carbs but don’t fit the cleanest bill.

 Top 7 Low Carb Fruits

A recently popular eating plan called the keto diet advises significantly reducing your intake of carbohydrates. So, the majority of fruits as well as breads, pastas, baked products, and other foods are prohibited. However, some fruits are low enough in carbohydrates that you can have a reasonable amount of them while adhering to the keto diet without exceeding 20–60 grams of carbohydrates daily. Let’s investigate the fruits included in the low-carb, keto fruit list.

Keto Diet Fruit List

Images of low carb fruit with carb content listed

Keto diet-friendly fruits have two major things in common: 

  • They’re low in fructose
  • They’re high in fiber, which lowers net carb content even further

A word on fiber: It has been determined that fiber does not, contrary to what the majority of people believe, offer any net health advantages.

Contrary to what we have been told for years, current research have discovered a link between diverticulitis, IBS, and constipation and diets high in insoluble fiber. More information on these fiber myths and realities can be found here.

Ten fruits that meet the criteria for both parameters are highlighted in the chart below as being keto-friendly.

Keto Fruit Chart

Low carb fruitFructose contentFiber content
Raspberries (½ cup)3 grams4 grams
Blackberries(½ cup)4 grams4 grams
Avocado(1 whole)4 grams14 grams
Strawberries (8 medium)6 grams2.8 grams
Plum(medium-sized)7 grams0.9 grams
Clementine (medium-sized)8 grams1.3 grams
Kiwi (medium-sized)8 grams2.1 grams
Cherries (½ cup)8 grams1.3 grams
Blueberries (½ cup)9 grams1.8 grams
Cantaloupe (1 cup)11 grams1.4 grams
Peach(medium-sized)13 grams3 grams

Top 7 Keto Low Carb Keto-Friendly Fruits

Let’s take a closer look at the carbs content and health benefits of the top 7 keto-friendly fruits.

1. Coconut Meat

Though there’s the word “nut” in the name, coconut is officially a fruit, and it plays a starring role on our keto fruit list. The “meat” or “flesh” of the coconut is particularly nourishing.

Coconut meat carb content

A cup of coconut meat contains just 10 grams of carbs. Not bad considering this same cup contains over 280 calories! These calories come mostly from fat–a great thing on the keto diet. 

Coconut Meat health Benefits

Coconut meat is associated with multiple health benefits, including:

  • Higher satiation
  • Lower body weight
  • Better cognitive function
  • Improved body composition

For a number of reasons, coconut stands out from most other fruits. One is that the majority of its calories are from fat. Second, 89% of the fat calories in it are mostly from highly saturated fats.

According to studies, the medium-chain fatty acids (MCTs) in coconut flesh pass through your small intestine and are then transformed into ketones, which your body can utilise as fuel with ease.

As a result, coconut may be beneficial for easing into keto while minimizing its adverse effects.

In addition to the satiation provided by fat, the fiber in coconut flesh may make it considerably simpler to feel satisfied and avoid nibbling in between meals.

The following are additional advantages of coconut meat, shreds, manna, and oil:

  • Improved immunity: coconut is rich in manganese and other immune-boosting compounds. And even the medium and long-chain fatty acids present in coconut products may reduce bacteria counts and suppress viral infections.
  • Normalized blood sugar: by boosting ketone production and shifting your body further into fat-burning mode, coconut products might make it easier to keep blood sugar under control. This fruit may lower your fasting blood sugar and alter your gut bacteria to aid blood sugar control.
  • Boost cognitive function: some people notice a tangible cognitive boost when they eat coconut products. You can thank the medium-chain-triglycerides in coconut oil for that! In the long run, MCTs may even protect against brain metabolism problems like Alzheimer’s and dementia.

2. Avocado

Avocados are a fruit that most people think of as a veggie. In fact, we also include it in our list of low carb keto veggies. Because a single avocado averages a robust 30 grams of fat and only 4 grams of net carbs, it’s truly the most keto-friendly fruit, even if you don’t find it very fruity. 

Avocado Carb content

A single avocado contains around 18 grams of carbs per one-cup serving, yet only 4 grams of these are net carbs. That’s thanks to 14 grams of fiber. In other words, avocados aren’t likely to kick you out of ketosis anytime soon.  

Avocado Health Benefits

Avocados are associated with multiple health benefits. They’re a rich source of vitamin K, vitamin C, potassium, and folate.

Potassium can be hard to come by on a keto and carnivore diet unless you’re eating a nose-to-tail meal plan that includes organ meats and potassium-rich cuts of steak like tri-tip and ribeye. 

3. Blackberries

Blackberries Carb Content

Blackberries contain just four grams of carbohydrates per serving, making them one of the lowest-carb fruits of all. Their carb content is matched by an equally high amount of fiber. 

Blackberries Health Benefits

Blackberries are associated with multiple health benefits. Their vitamin C content is largely the reason, at 36% RDV per 1 cup serving.  Vitamin C plays a vital role in:

  • Wound healing
  • Skin regeneration
  • Collagen formation
  • Safeguarding against scurvy
  • Improved antioxidant status

4. Raspberries

Raspberries can be consumed in moderation on the keto diet because they have a low carb count. But does that imply that they are healthy for you? The verdict is not yet in. However, it is safe to conclude that in moderation, there is nothing to be concerned about.

Raspberries Carb Content

Raspberries contain just 7 grams of net carbs per serving: 15 grams of glucose/fructose and 8 grams of fiber

Raspberries Health Benefits

Raspberries, like many other fruits, have a lot of antioxidants. However, fruit’s antioxidants are ineffectively absorbed by the body and promptly excreted.

Keto superfoods, keto meats, and organ meat supplements are the best choices if you want to consume more bioavailable antioxidants.

In spite of this, a cup of raspberries contains polyphenols, 36% of the recommended daily intake of vitamin C, as well as trace levels of copper and vitamin K.

Raspberries’ antioxidants have been proven to be useful in treating aches and pains.

Enjoy your raspberries with heavy cream, other full-fat dairy products like keto yogurt and keto cottage cheese, or any other decadent keto cheese to make them even more keto-friendly.

5. Cantaloupe

Cantaloupe may be a surprising addition to a keto fruit list. For one, it tastes really sweet. But it’s actually one of the lower-carb fruits.

Cantaloupe carb content

For something as sweet cantaloupe, it’s surprisingly low in carbs. A one-cup serving contains 12 grams of fructose and 1.5 grams of fiber.

Cantaloupe Health Benefits

Cantaloupe has a reasonable quantity of potassium, K1, and 73% of the RDV for vitamin C in a 1-cup serving.

At 200% RDV per serving, cantaloupe is a fantastic source of vitamin A beta carotene. This rust-colored plant pigment improves immunity, protects vision, and gives our skin a radiant glow. You may have cantaloupe on your ketogenic diet in moderation.

However, the body struggles to efficiently transform the vitamin A included in plant meals into a form that can be used. Beef liver and beef liver supplements provide the richest and most accessible vitamin C on earth, which can help you greatly increase your vitamin A intake.

The fact that cantaloupe is mainly water and will keep you hydrated is possibly its finest benefit. Hydration has been connected to various advantages, including renal health, healthy digestion, and heart health.

6. Strawberries

Strawberries carb content

Strawberries contain just 6 grams of carbs per serving. If you’re dealing with extra large strawberries, think of it this way: each fruit contains one gram of carbohydrates. 

Strawberries health benefits

Strawberries are loaded with antioxidants. The oxidation-fighting highlights include:

  • Vitamin C
  • Ellagic acid
  • Manganese
  • Procyanidins
  • Anthocyanins

Strawberries are both delicious and truly nutritious. They’re also one of the easiest fruits to incorporate into a low carb or keto diet. 

The vitamin C in strawberries may also boost libido while protecting against prostate cancer. Which can’t be said for vitamin C supplements–only the vitamin C you get from whole foods.

7. Peaches

Peach carb content

Peaches contain roughly 13 grams of carbohydrates per serving. While that’s higher than most of the fruits on our list, it’s still possible to incorporate small amounts of peaches into your keto diet. 

Peach Health Benefits

Peaches are classified as a stone fruit, which just means they have a large, inedible inner seed. In addition to being delicious and uniquely textured, peaches are a decent source of many micronutrients. They’re rich in vitamin A, vitamin C, B vitamins, and potassium. 

Peaches are also associated with some health benefits on a more macroscopic level. One study involving nearly 1,400 people found that eating peacher and other fruits was associated with reductions in several heart disease risk factors.

A study of postmenopausal women found that those who ate atleast 2 peaches or nectarines each day reduced their risk of breast cancer by 41% over 24 years.

 low-carb fruits and vegetables

Although fresh fruits and vegetables often have low fat and calorie counts, they can have different levels of sugars and carbs. Knowing a food’s carbohydrate level is important for those wanting to control their intake.

According to research, consuming a variety of fresh fruits and vegetables can help lower the risk.

Trusted Source for information on the most widespread illnesses and fatalities, such as cancer, heart disease, and type 2 diabetes.

Numerous eating regimens and diets call for a specific amount of carbs. For instance, those who follow the ketogenic diet attempt to ingest 20–50 grams (g) of carbohydrates from 2,000 calories each day.

The following fruits and vegetables can be eaten to add color, flavor, and important nutrients without negating the advantages of a low-carb diet for your health.

Fruits

Fruits tend to have a higher carbohydrate content than most vegetables because they contain naturally occurring sugars.

However, this does not mean that people should avoid them.

People monitoring their carbohydrate intake should also note that some fruit has more water content. This means that they provide fewer carbs per 100 g serving.

The following are some low carb fruit options.

1. Watermelon

Watermelon sliced on a board

The least amount of carbohydrates are found in summer fruits, with only 7.55 g per 100 g of fruit.

It is a fantastic high volume food since it is a strong source of vitamin A and has a high water content.

While having less calories, watermelon can also make you feel full.

2. Strawberries

Strawberries

Berries are a popular choice for people watching their carb intake, and strawberries have the least of any berry.

Each 100 g serving of strawberries provides 7.68 gTrusted Source of carbohydrates.

They are also excellent sources of potassium and vitamin C.

3. Cantaloupe

sliced ripe cantaloupe on a cutting board stock photo

A common summer fruit, this orange melon has only 8.16 gTrusted Source of carbs per 100 g.

Melons, such as cantaloupe and honeydew, go well with tuna salad, according to some individuals. Consider combining it to create a cool agua fresca with lime, mint, and water.

4. Avocados

Avocado halves on a wooden board

Avocados are fruits with a relatively low carbohydrate content. For every 100 g of avocado, a person gets an estimated 8.53 gTrusted Source of carbohydrates.

Avocados are also a good source of monounsaturated fats. These may have protective effects on the heart and blood vessels.

5. Honeydew

honeydew melon

Honeydew, a different variety of melon, offers around 9.09 g of carbs for every 100 g.

In addition, it is a great source of potassium and vitamin C.

As an electrolyte, potassium supports a healthy metabolism, balanced acid levels, and excellent blood pressure.

6. Peaches

fresh peaches

Peaches have a surprisingly low carbohydrate content, considering that they are among the sweeter fruits available.

For every 100 g of fruit, a person gets 9.54 gTrusted Source of carbohydrates.

For a low carb snack, serve peaches up with some cottage cheese, or try a peach and blueberry smoothie.

Vegetables

Vegetables are a crucial source of nourishment in every diet. They are especially helpful for supplying nutrients while limiting carbohydrate intake as a component of a carb restricted diet.

They include more fiber and less calories overall per serving than any other food category. Additionally, they include a variety of healthy substances like vitamins, minerals, and phytochemicals.

In general, the carb content per 100 g serving decreases as the water content increases. The vegetables with the fewest carbohydrates are listed below.

7. Cucumbers

cucumber slices on wooden surface

Cucumber is a refreshing and nutritious addition to any salad. When a person peels the skin, a cucumber contains just 2.16 gTrusted Source of carbohydrates per 100 g serving.

Cucumbers with the skin attached provide 3.63 g of carbohydrates, making it a high-ranking low carb vegetable whether a person likes eating the skin or not.

However, most of a cucumber’s nutrients are in the skin. For this reason, people should try to eat the skin along with the rest of the cucumber. Those following a carb controlled diet should consider a type of cucumber with thin skin, such as a Persian cucumber. English cucumbers tend to have thicker skin, which would increase the carb count.

8. Iceberg lettuce

iceberg lettuce

Iceberg lettuce is perhaps one of the most popular vegetables, despite being low in overall nutritional content.

However, iceberg lettuce has only 2.97 gTrusted Source of carbohydrates per 100 g.

Pair it with other vegetables on this list to create a low carb salad with a varied spread of nutrients.

9. Celery

celery

Celery is a versatile vegetable that goes well with salads and casseroles.

This vegetable provides the same amount of carbohydrates as iceberg lettuce (2.97 gTrusted Source per 100 g).

It can add a satisfying crunch to many meals as part of any low carb diet.

10. White mushrooms

white button mushrooms

Mushrooms provide only 3.26 gTrusted Source of carbohydrates per 100 g. People can add them to an egg white omelet for a healthful, low carb breakfast.

Some research suggests that mushrooms can preserve heart healthTrusted Source and reduce the risk of some cancers and type 2 diabetes.

Which are THE BEST low carb fruits for YOUR ketogenic diet?

I’m going to walk you through the greatest fruits for a low-carb or ketogenic diet in this article. By the end, you will be aware of which fruits you can consume and which require a little more caution. It’s a hotly debated subject.

This is crucial because I frequently observe newbies to low-carb or ketogenic diets making errors in this area.

Since fruits have long been associated with being beneficial to our health, many people find it challenging to adopt this perspective.

And sure, you might be able to eat every fruit you want without having any problems if you’ve never been overweight and have a healthy metabolism.

But today we understand that being overweight involves more than just overeating; it also involves some degree of metabolic harm.

So while I’m not arguing that fruits are inherently bad, you’ll probably need to pay attention to your fruit intake if you’re attempting to lose weight on a low-carb diet in order to succeed.

Haven’t humans always eaten fruit?

Because, well, haven’t humans always eaten fruits, I’m sure I won’t have persuaded everyone that fruits should be prohibited. But simply think about this. Fruits are no longer what they once were in the modern world. Many modern fruits have undergone selective breeding to make them more delectable and straightforward to consume than their natural counterparts. And as a result, they have significantly less fiber and more sugar. Compare these two pictures of bananas that grow naturally to those of modern bananas.

Supply of fruit

And our fruit supply is no longer the same. Think about your home. Do fruits grow year-round in the wild? Due to contemporary farming techniques and worldwide fruit transportation, we now have year-round access to fruits, which is contrary to the fact that fruits are normally seasonal.

Now, if you saw my last video about low-carb vegetables, then you’ll know that I set the threshold for what I called a low carb vegetable at five grams of net carbs per hundred grams. Additionally, there are a few items there that, according to the botanical definition, are considered fruits, including tomatoes, avocados, and members of the squash family. But in this case, fruits are being discussed in a gastronomic sense. Unluckily, there aren’t many fruits that meet that standard.

Berries

Now, certain berries almost fit that description. Only five net carbohydrates per 100 grams are present in raspberries and blackberries. Blueberries have roughly twice the amount of carbs as these at 11, while strawberries just just miss out with six net carbs. It is therefore simple to understand how eating just a few handfuls of these berries could quickly exhaust your daily carbohydrate allowance if you follow a strict ketogenic diet that requires you to aim to consume less than 30 grams of carbohydrates, or even less occasionally, in order to maintain ketosis.

Lemons

Lemons also fit this category at five net carbs per hundred grams, but lemons are one of those fruits that you tend not to eat a lot of. You use a small amount maybe in cooking or slices chopped up in water to drink. So from that respect you’re pretty good to go with lemons. And if you’re not on a strict ketogenic diet then you may be able to consider some of the fruits with a slightly higher carb count.

Coconut Flesh

The flesh of coconuts has 6g net carbs per 100g.

Melon

Another excellent choice in this case. Cantaloupe has 7g of net carbohydrates per 100g, honeydew has 8g, and watermelon has 8. Because fruit is nature’s candy and some of us may find it simple to eat a lot of it, you only have to be mindful of portion sizes when eating all these fruits. For instance, a cup of watermelon has roughly 160g in weight, or 11–12g of net carbohydrates per cup.

Peaches and Apricots

Peaches and apricots are another fairly decent option at 8g per 100g net carbs, so a single piece of fruit weighing about 150 grams will be about 12g net carbs in total.

Higher Carb Fruits

From here, the carbohydrate numbers only keep rising. Oranges, plums, and cherries are among the foods with 10g net carbohydrates per 100g. We’ve already mentioned blueberries, which weigh 11g. Apples, pears, kiwis, and pineapples are all at 12g. Mangoes can be found at 13g.

Jumping up to 16g, we get grapes—which, in my opinion, are best enjoyed as wine. Up to bananas, which have 20g of net carbohydrates in every 100g.

Leave a Reply

Your email address will not be published. Required fields are marked *

Like
Close
TheSuperHealthyFood © Copyright 2022. All rights reserved.
Close