Keto Diet: The Best Low Carb Fruits
In this article, Hideshade.com is going to take you through the best fruits for a low carb or keto diet. By the end of this article, you will know which fruits you can eat and which you might need to be a bit more careful of. It’s a controversial topic so let’s get going.
It’s been over three years since I lost thirty kilograms by carb dodging and this article is all about helping you do the same. Today we are diving into fruits and it’s important because this is an area where I see a lot of mistakes being made by people who are new to low carb or keto diets.
Cutting fruits can be a difficult mindset for a lot of people to accept because fruits are for a long time had this reputation of just all being great for our health. Just look at the front cover of most “so-called health magazines” and you’ll see images.
But a lot of fruits are quite high in sugar and if you’re someone who’s never been overweight and are metabolically healthy then yeah you may well be able to eat whatever fruit you want without any issues, but we’re now realizing that being overweight simply isn’t just a problem of overeating but there’s a degree of metabolic damage that goes along with it.
So I’m not saying that fruits are simply bad but if you’re trying to lose weight on a low carb diet then you’ll probably need to be mindful of your fruit intake in order to be successful and I know I won’t have convinced everybody that fruit should be restricted because well haven’t humans always eaten fruits?
But just consider this, in the modern world fruits are not what they used to be. Many modern fruits have been selectively bred to be more palatable and easier to eat than their naturally occurring versions and that means they have a higher sugar content and a much lower fiber content and the supply of our fruits has changed. Think about where you live.
Do fruits growing the wild all year round? Fruits are typically seasonal and therefore we wouldn’t naturally have year-round access to fruits, so just we do due to modern agricultural techniques and international fruitshipping. In the botanical sense such as tomatoes, avocados and members of the squash family. But we’re talking about fruits in the culinary sense here and unfortunately there aren’t many fruits that hit that same threshold.
Now some berries just about fall into that category raspberries and blackberries are just 5 net carbs per 100 grams. Strawberries only just miss out at 6 net carbs but blueberries have about double the carb content of these at 1. So if you’re on a strict keto diet where you’re aiming to consume less than 30 grams or even less sometimes in a day in order to stay in ketosis then it’s easy to see how you could quickly use up your daily carbohydrate allowance with just a few handfuls of these berries.
Lemons also fit this category at 5 net carbs 100 grams but lemons are one of those fruits that you tend not to eat a lot of use 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 keto diet then you may be able to consider some of the fruits with a slightly higher carb count.
For example, the flesh of coconuts has 6 net carbs per 100 grams. Melons are also a really good option here. Cantaloupe at 7 honeydew and watermelon at 8 grams of net carbs per 100 grams and with all these fruits you just have to be aware of portion sizes because after all fruit is nature’s candy and it can be quite easy for some of us to consume large amounts of fruit.
For example, 1 cup of watermelon weighs about 160 grams, so that’s 11 or 12 net carbs per cup. Peaches and apricots are another fairly decent option at 8 per hundred grams to a single piece of fruit weighing about 150 grams will be about 12 net carbs intotal and the carb counts just keep going up from here. At 10 net carbs per hundred grams we find oranges, plums and cherries 11 we’ve already mentioned them blueberries at 12 we find apples, pears kiwis and pineapples. At 13 we find mangoes.
Jump up to 16, we find grapes which have always thought what better consumed as wine anyway. Right up to bananas at 20 grams of net carbs per hundred grams and if you know of any fruits that have a higher count than that then please let me know in the comments down below.
I hope this has been useful but before I conclude I just want to put this into a bit of context all these fruits even grapes and bananas are still way below the carb content of many of the sugar filled snacks that we encounter on a day-to-day basis and are far better than reaching for dried fruits like raisins which have about 75 grams of net carbs per 100 grams and the same bits of fruit juices and fruit smoothies which are similar in their sugar content to full sugar sodas.
What do you eat on a keto diet?
A keto diet contains very few carbohydrates and a higher proportion of energy from natural fat. The amount of protein must be moderate. The diet is based on real foods like meat, fish, eggs, vegetables, and natural fats like butter, or fatty foods like avocado, salmon, or olive oil.
Avoid carbohydrate-rich foods like sugar, candy, and starchy foods, bread, pasta, rice, and potatoes. And you could end up eating something like this in one day, just as an example.
A simple way to explain the difference between normal and keto foods is to cut out most of the carbohydrates, rice, potatoes, or pasta and replace them with vegetables prepared in fats. For example, vegetables fried in butter or salads with olive oil. It really can be that simple.
So how much should you eat?
Well, you can eat when you are hungry until you are satisfied. Super simple! You don’t need to count calories, you don’t need pills, special products, or meal replacements on a keto diet. You only need real food. Another important difference: Waiting until you’re hungry to eat feels easy with keto, because your body can now switch directly to burning fat when necessary.
With a carbohydrate diet, you will have sugar cravings and feel tired if you don’t eat all the time. But on a keto diet you get more energy when you are hungry. Now, once you do, hunger is the best spice. So eat when you are hungry until you are full and then repeat this for as long as you want, maybe your whole life. It is as natural as it can be, like breathing. Just remember to choose foods with very little sugar or starch.
Now, a common rule of thumb is to stay below 20 g of carbohydrates per day. And a simple beginner’s rule to achieve that is to stick to foods with less than 5% carbohydrates.
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