The ketogenic diet is a high-fat diet that has been used for decades to treat epilepsy. It has also become popular as a way to lose weight and improve overall health.
The ketogenic diet is high in fat, moderate in protein, and low in carbs. This is because the body needs fats to burn fat instead of carbohydrates. It also helps put your body into a metabolic state called ketosis. Ketosis can help you lose weight, lower blood pressure and cholesterol levels, improve mental clarity and focus, boost energy levels, and reduce inflammation.
Right here on Foodkeg, you are privy to a litany of relevant information on keto fruits to avoid, keto friendly vegetables, is watermelon keto friendly, and so much more. Take out time to visit our catalog for more information on similar topics.
Fruits That Are Good For Keto Diet
The ketogenic, or keto, diet is a very low carb, high fat eating plan on which carb intake is often restricted to less than 20–50 grams per day.
As such, many high carb foods are considered off-limits on this diet, including certain types of grains, starchy vegetables, legumes, and fruits.
However, some fruits are low in carbs and can fit into a well-rounded keto diet.
Some are also high in fiber, an indigestible type of carb that doesn’t count toward your total daily carb count. That means they contain fewer net, or digestible, carbs. This is calculated by subtracting the grams of fiber from the total grams of carbs.
Here are 9 nutritious, tasty, and keto-friendly fruits.
1. Avocados
Though avocados are often referred to and used as a vegetable, they’re biologically considered a fruit.
Thanks to their high content of heart-healthy fats, avocados make a great addition to a ketogenic diet.
They’re also low in net carbs, with around 8.5 grams of carbs and nearly 7 grams of fiber in a 3.5-ounce (100-gram) serving.
Avocados provide an array of other important nutrients as well, including vitamin K, folate, vitamin C, and potassium.
SUMMARY
A 3.5-ounce (100-gram) serving of avocado contains around 1.5 grams of net carbs. They’re also high in vitamin K, folate, vitamin C, and potassium.
2. Watermelon
Watermelon is a flavorful and hydrating fruit that’s easy to add to a ketogenic diet.
Compared with other fruits, watermelon is relatively low in net carbs, with around 11.5 grams of carbs and 0.5 grams of fiber in a 1-cup (152-gram) serving.
That said, depending on your daily carb allotment, you may need to adjust your portion sizes to fit watermelon into your diet.
Watermelon is likewise rich in a variety of other vitamins and minerals, including vitamin C, potassium, and copper.
Plus, it contains lycopene, a plant compound that acts as an antioxidant to decrease cell damage and fight disease.
SUMMARY
Watermelon is relatively low in net carbs, containing 11 grams of net carbs in a 1-cup (152-gram) serving. It also contains several other nutrients and is a good source of the antioxidant lycopene.
3. Strawberries
Strawberries are nutritious, delicious, and brimming with health benefits.
Low in carbs and high in fiber, strawberries can fit seamlessly into a low carb or ketogenic diet.
In fact, a 1-cup (152-gram) serving of strawberries provides just 11.7 grams of carbs and 3 grams of fiber.
Strawberries are an excellent source of other micronutrients as well, including vitamin C, manganese, and folate.
Plus, like other types of berries, strawberries are loaded with antioxidants, such as anthocyanins, ellagic acid, and procyanidins.
SUMMARY
Each cup (152 grams) of strawberries provides 8.7 grams of net carbs. They also contain a host of antioxidants, as well as vitamin C, manganese, and folate.
4. Lemons
Lemons are a popular citrus fruit used to flavor drinks, meals, and desserts.
Lemons can be a great addition to the ketogenic diet, with approximately 5.5 grams of carbs and 1.5 grams of dietary fiber in each fruit.
They’re especially rich in pectin, a type of fiber that can help stabilize blood sugar levels, fight inflammation, and slow the growth of cancer cells.
Lemons are also high in several other nutrients, including vitamin C, potassium, and vitamin B6.
SUMMARY
Lemons can be a great addition to a ketogenic diet, with 4 grams of net carbs in each fruit. They also contain pectin, a type of fiber associated with several health benefits.
5. Tomatoes
Despite being used as a vegetable in many meals and recipes, tomatoes are botanically classified as a fruit.
With a significantly lower carb count than many other fruits, tomatoes are easy to fit into a balanced ketogenic diet.
One cup (180 grams) of raw tomatoes contains about 7 grams of carbs and 2 grams of fiber.
What’s more, tomatoes are low in calories and high in beneficial plant compounds, including lycopene, beta carotene, and naringenin.
SUMMARY
Tomatoes provide only 5 grams of net carbs per 1-cup (180-gram) serving. They also contain antioxidants like lycopene, beta carotene, and naringenin.
6. Raspberries
In addition to being one of the healthiest berries, raspberries are a great addition to a low carb or ketogenic diet.
In fact, 1 cup (123 grams) of raspberries provides only 7 grams of net carbs, as this serving size has around 15 grams of carbs and 8 grams of fiber.
Each serving also offers a good amount of vitamin C, manganese, vitamin K, and copper.
What’s more, raspberries are high in antioxidants that can decrease inflammation and reduce your risk of chronic disease.
SUMMARY
A 1-cup (123-gram) serving of raspberries contains only 7 grams of net carbs. These berries are rich in vitamin C, manganese, vitamin K, copper, and antioxidants.
7. Peaches
Peaches are a type of stone fruit known for their fuzzy skin and sweet, juicy flesh.
They’re relatively low in net carbs, with 14.7 grams of carbs and 2.5 grams of fiber per cup (154 grams).
By moderating your portion size and pairing peaches with other low carb foods, you can fit this tasty fruit into a healthy keto diet.
Furthermore, they’re rich in other important micronutrients, including vitamin C, vitamin A, potassium, and niacin.
According to a study in 1,393 people, regularly eating peaches along with other fruits and vegetables high in flavonoids and stilbene may even be linked to improved triglyceride and cholesterol levels, both of which are risk factors for heart disease.
SUMMARY
One cup (154 grams) of peaches provides 12.2 grams of net carbs. This stone fruit also offers a wealth of other nutrients, including vitamin C, vitamin A, potassium, and niacin.
8. Cantaloupe
The cantaloupe is a type of muskmelon closely related to other varieties of melon, such as watermelon and honeydew.
Each serving of cantaloupe is relatively low in net carbs, with just 12.7 grams of carbs and 1.5 grams of fiber per cup (156 grams).
Plus, just a single serving provides a hearty dose of folate, potassium, and vitamin K.
It’s also one of the best sources of beta carotene, a type of plant pigment that plays a central role in immune function and eye health.
Still, depending on your daily carb allowance, you may want to opt for a smaller portion size to fit cantaloupe into your diet.
SUMMARY
With 11.2 grams of net carbs in each cup (156 grams), cantaloupe can be incorporated into a well-planned ketogenic diet. Cantaloupe also contains folate, potassium, vitamin K, and beta carotene.
9. Star fruit
Also known as carambola, star fruit is a vibrant, star-shaped tropical fruit native to Southeast Asia.
Although star fruit is not as common as many other types of fruit, it’s a popular choice for those on a ketogenic diet due to its low carb content.
In fact, a 1-cup (108-gram) serving of star fruit contains just 7.3 grams of carbs and 3 grams of fiber.
Star fruit is also packed with vitamin C, copper, potassium, and pantothenic acid.
SUMMARY
A 1-cup (108-gram) serving of star fruit contains just 4.3 grams of net carbs. Star fruit is also a good source of vitamin C, copper, potassium, and pantothenic acid.
The bottom line
Although fruits are often considered off-limits on the ketogenic diet, plenty of low carb fruits can be incorporated into the diet.
In addition to being low in net carbs and high in fiber, many of these fruits offer a wealth of other important vitamins, minerals, and antioxidants that support overall health.
Enjoy these fruits in moderation alongside a variety of other low carb foods as part of a well-rounded ketogenic diet.
Keto Fruits To Avoid
A Keto Diet also known as Ketogenic Diet, is a high fat, protein rich and low carb (carbohydrate) eating plan. A Ketogenic Diet helps the body attain the process ketosis wherein the body starts utilizing body fats as the primary energy source instead of carbohydrates or glucose. The Keto diet was initially introduced in the 19th century for the treatment of diabetes.
The Keto Diet gained popularity amongst patients of many other diseases as well.Research and studies show that the Keto diet is also capable of curing some rare kinds of cancers in the long term. Inculcating the Keto diet in your lifestyle would lead to overall body fitness and proper health. A Ketogenic diet generally has no serious side effects except a few like nausea, sugar cravings, headache etc. in the initial days of the diet due to Keto flu.
TIPS TO AVOID KETO FLU
Keto flu is a very common problem with everyone doing this diet for the first time but it can be avoided by keeping some simple tips in mind.Ketogenic diet gives the best results when followed strictly without skipping meals and following the rule of high fats and low carbs.
The basic rule of Keto is to eat high fats; adequate protein and low carb until you finally reach the point of satiety.The rule which follows this is to stay hydrated, try to drink as much as water you can because the body tends to lose a lot of water molecules when it goes on ketosis and consuming more and more water would be beneficial.
You should also keep in control the salt level of the body which helps the body to stay at optimum temperatures and function properly without problems like headache, anxiety, frequent hunger attacks etc. Make sure you take a little more salt than the usual quantity in the first few days to help your body adjust with the new changes caused by Keto flu and develop ketone acids.
WHO SHOULD AVOID KETO
But not every doctor or health specialist prescribes the keto diet or the ketogenic diet to people, since everyone has a different body metabolism and different reactions to specific diets.
Also, people with previous disease history or serious health conditions, eating disorders, lethargic, skinny , allergic to specific food items, people who need specific gram of carbs (which is more than the ideal gram of carbs prescribed in the Keto diet) should refrain from following the diet because it can have adverse effects as well.
Therefore before following a Ketogenic diet (or any other diet which has its strict rules and guidelines, a person should undergo a health checkup, including the blood sugar level, allergy tests to rule out the chances of rare health complications which could worsen the health after following Keto.
HEALTH BENEFITS
Keto has enormous health benefits. Ever since it became effective in the treatment of epilepsy, it has been experimented and has had important roles in the treatment of many other diseases successfully such as Polycystic Ovary Syndromes, heart related, nervous system related diseases, kidney stones, chronic disorders, type 2 diabetes etc. Studies show that the Keto diet can also prevent and cure some rare kinds of cancers in the long term.
Some of the diseases in which Keto is seen very effective are:
- Chronic diseases such as Heart Diseases, Kidney Stones etc.
- Epilepsy – A disease which causes seizures due to excessive brain activities. Studies have shown that Keto diets can reduce seizure frequency and severity in many children and adults with epilepsy who don’t respond well to the drug therapy.
- PCOS or Polycystic Ovary Syndrome- PCOS is a disease marked by hormonal dysfunction that often results in irregular periods and infertility. Females with a PCOS following a ketogenic diet may experience weight loss, reduction in insulin levels and improvement in reproductive hormone function.
- Diabetes – Diabetes is a commonly occurring disease in which the body experiences high amounts of blood sugar in the form of glucose. People with diabetes have found Keto to be a good diet to follow to keep the glucose level in check by eliminating high carb and glucose foods.
- Rare Cancers
- Parkinson’s
- Autism in Children and Adults
In the current scenario, Keto is well known for helping getting rid of extra fat on the body i.e. losing weight and balancing the hormonal imbalances in the body.
In an ideal Ketogenic diet, the meal comprises only 5% carbs (below 20 gram of carbs), 25% protein and a huge 70% saturated fats as well as healthy fats. This diet, if followed over a good period of time, helps the liver to break down the fats and produce ketones which help the body enter the state of ketosis.
Amino Acids are the Building Blocks of Protein. The essential amino acids form polypeptides and ultimately proteins important for protein synthesis, muscle tissue repair and nutrient absorption etc processes in the body.
This blog gives a vivid detail of the food items which should be avoided in the Keto diet as they are high in carbohydrates and can cause hindrance in the smooth process of Ketosis.
FOODS TO AVOID ON A KETO DIET
These following food items should be strictly removed from the daily platter of a Keto dieter.
FOOD GRAINS
Food grains such as wheat flour, whole wheat flour, oatmeal’s etc are very high in carbohydrates which can hinder the process of ketosis.Although they can be consumed in very limited quantities, it is advisable to avoid including them in the daily meals while following a keto diet.
It is to be noted that not only the grains mentioned below but also the products made from them should be avoided since they are equally high in carbs (pasta, bread, biscuits etc)
- Oatmeal
- Wheat Grains
- Whole Wheat Flour
- Rice
- Quinoa
- Rye
- Barley
- Corn
FRUITS
Fruits are mostly high in fibre, glucose and carbs content which naturally make them avoidable for a person on a keto diet. However some fruits like avocado and olives are extremely keto friendly and are a must to consume. Avocado Salad, Extra Virgin Olive Oil, Olive Oil are some of the popular keto ingredients which are made out of these.
Berries such as blackberries, blueberries, raspberries and strawberries are also keto friendly as these are high in nutrients, are a good protein source and extremely rich in healthy fats.
Here’s a list of fruits to avoid on a Keto diet:
- Apples (don’t be surprise)
- Grapes
- Bananas
- Dates
- Mangoes
- Peaches
- Pineapples
- Raisins
- Pears
VEGETABLES
You will be left quite surprised that not only fruits but also vegetables can be non Keto friendly. It is a thumb rule of Keto to avoid all the vegetables which grow beneath the ground because they are excessively rich in starch and carbohydrates content.
These veggies should be avoided at all costs:
- Potatoes (As they contain a lot of starch and carbs, equally harmful for diabetics)
- Sweet Potatoes (High in glucose, starch and carbs content again)
- Baked Potatoes
- Corn
- Peas
- Carrot
- Yam
LEGUMES AND BEANS
Legumes and beans are usually high in nutrients such as iron, potassium, zinc etc, have moderate protein content but at the same time they contain a lot of carbs as well which make them harmful for the Ketogenic diet.
- Black Beans
- Baked Beans
- Green Beans
- Lima Beans
- Lentils
- Lobia
- Kidney Beans
- Green Peas
BEVERAGES
A majority of drinks which we consume in our daily lives are high in sugar content and sometimes contain hidden sugar and carbs as well which might hinder the formation of Ketones in the body.
A Keto dieter should also avoid large intakes of BCAA or Branched Amino Acids Base as the excessive protein synthesis in the body can tend to increase the insulin levels in the body which can cause a problem in Ketosis.
All kinds of fruit juices should also be avoided because fruits are naturally high in carbs, glucose and fruit juices contain many artificial additives as well which make them harmful.
- Cola
- Soda
- Margarita
- Fruit Beer
- Protein Shakes
- Vitamin Water
- Lemonade
- Energy Drinks
- Iced Tea
- Frappuccinos
LOW FAT DAIRY PRODUCTS
Low fat dairy products should be avoided on a Keto diet because they are an unnecessary addition to the meal. They may also contain carbohydrates which won’t be good for the meal since all forms of carb diets are to be avoided.
- Low Fat Milkshake
- Toned Milk
- Low Fat Butter
- Condensed Milk
- Low Fat Cream
ARTIFICIAL SWEETENERS
Artificial sweeteners are anyway harmful since they contain a lot of additives. Sweeteners containing Aspartame, Acesulfame, Sucralose, Saccharin can lead to sugar cravings and they are also linked to other health issues such as migraine pain, cholesterol levels, blood sugar levels etc.
Keto is all about being loyal to the diet and strictly following the tips and tricks related to it. Just avoid these specific food products and you will see the benefits of following a Keto Diet soon.