The term keto means different things to different people.
For you, it might be the means to achieving your weight loss goals. For others, it can mean reversing health conditions. To me, it could mean breaking unhealthy carb addictions.
We’re all trying to figure it out. The foods we love. The ones we should avoid. The foods that are a tad bit confusing.
Fruits can fall into the confusing category. But why? Aren’t fruits good for you? And most importantly…
Why are fruits limited on a keto diet?
First, we have to know how a keto diet works.
A keto diet is a high fat, low carb diet. When you’re in ketosis, your body uses fat for energy instead of carbs. But in order to achieve that, you have to first limit the number of carbs you eat so that your body becomes fat adapted.
Because many fruits are very high in sugar, it’s easier to avoid them completely on keto, rather than have small portions and risk overeating.
It takes a lot of willpower to purchase a banana only to eat a quarter of it. You probably wouldn’t do that.
If you’re already in ketosis, you don’t want to take these risks. But you still want to enjoy fruits right?
Fruits are high in nutrients and minerals. They give our bodies antioxidants and they play a big role in a healthy diet.
Besides, fruits are fun.
However, you might not want to play around with some of these fruits on a keto diet.
Fruits To Avoid On Keto
- Dried fruit
- Fruit syrup
- Fruit concentrate
That is a long list. It may seem discouraging if you really love fruits, but if you want to get the benefits of ketosis, you have to find alternatives.
Fortunately, we still have some great options to work with. Some of the fruits that we can eat on keto are listed below.
Keto Fruit List
All of the carbs that are listed are calculated for a half cup of each fruit.
- Avocados (6.5g)
- Raspberries (7.5g)
- Strawberries (5.5g)
- Blackberries (6.9)
- Coconut (shredded) (6g)
- Cucumber (1.9g)
- Watermelon (5)
- Cantaloupe (7g)
For a full list of 101 foods to eat on a keto diet, you can read this post.
From that list, you can see that even foods on the lower end of carb spectrum still have a decent amount of carbs. All the measurements above were calculated for a 1/2 cup serving using My Fitness Pal.
But here’s the tricky part. How do we enjoy our keto friendly fruits every day without going over the intended amount?
The main thing is to ensure that you stick to the quantity.
To do this, I pre-portion fruits after purchase. That way I don’t eat more than what’s in a container. If I did it differently, I’d see a package of berries and completely forget what 1/2 cup looks like.
You can get 1/2 cup containers on Amazon to try this strategy.
Now that we know what keto fruits to avoid, and what we can eat, let’s get into the ways that we can enjoy them.
7 Ways to Enjoy Fruits On a Keto Diet
1- Blend Fruits Into Smoothies
Contrary to popular belief, you can drink smoothies on a keto diet. The best fruits that you can add are berries for color and flavor. You can also add avocados to get a thicker consistency.
I wrote a post about it here that will give you some recipe ideas as well.
If you want the fruit flavor in your smoothie without the carbs, there are fruit-flavored water enhancers that you can try.
This pineapple coconut water enhancer is a great option. Be sure to check the ingredients of any sugar-free products to make sure you’re ok with them.
2- Fruit-infused Water
This is a simple way to get some fruity flavor this summer. Simply add a 1/2 cup of berries with some cucumber slices to your favorite glass or pitcher. Sip on that throughout the day and you won’t feel like you’re missing out on anything.
Who could say no to this?
3- Summer Fruit Salads
You can create your own version of a fruit salad using a mixture of low carb fruits.
Combine 1 cup of peeled cucumber (2.9g), 1/2 cup diced watermelon (5g), and 2 medium strawberries (2g). This simple recipe gives you almost 2 cups of fruit salad under 10g of carbs. The net carbs would be even less than that when you subtract the fiber.
To create your own summer fruit salad, you can mix or match your favorite low carb fruits.
4- Pair with Yogurt or Cream
Simply top your favorite low carb yogurt with 1/2 cup raspberries, strawberries, or blackberries, and you’re good to go. This will make a quick breakfast or delicious snack or keto dessert
5- Use Fruits to Top Regular Salads
You can use berries, avocado or coconut to top your regular salads to give it a more robust flavor. More colors can also make a boring old salad more exciting.
6- Fruit-flavored Cocktails and Mixed Drinks
You wouldn’t do this every day because too much alcohol can and will slow down your weight loss goals.
Like the smoothies, you can create a fruity flavored cocktail either by using fresh fruits, sugar-free syrups, or water enhancers. Here are some keto cocktails recipes that you get inspiration from.
Freshly Squeezed Lime– Fresh lime juice has 4g carbs per 1 tbsp and this Realime 100% Lime Juicegives the same effect for 0g carbs.
Coconut & Pineapple Juice– You can use this Coconut Pineapple Natural Water Enhancer for that delicious tropical flavor. This water enhancer has 1g carb.
Berry Water Enhancer- If you fancy a berry flavor, this Sweetleaf Mixed Berry Water Drops is another zero carb option for your low carb smoothies cocktails.
- Best Low Carb Sweeteners and How To Use Them
- 10 Easy Keto Desserts To Try This Weekend
7- Add a handful of berries to your breakfast
This one is the last and easiest way to eat fruits on a keto diet. Simply measure out the amount you want (if you haven’t already portioned them) and add it to your breakfast.
You can also mix them with some almonds and cream for a snack.
Final Thoughts About Fruits on a Keto Diet
Once you know the macros that you’re aiming for, having fruits on a keto diet becomes so much easier.
You’ll know if you can have more or less than the recommended amount. You can find creative ways to add them, or you can just eat them like you normally would.
If you’re new to keto and would like to explore the food aspect of the diet, here are some more posts you can read:
- Keto, Coffee, and Cocktails
- Keto, Sauces, and Sweeteners
- 25 Fat Burning Keto Dinners
Disclaimer: This post contains affiliate links. You can read the full disclaimer here. I try my best to provide accurate nutritional information but you should still calculate them for yourself. None of this information is a substitute for medical or nutritional advice. This website is for information only.
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