10 low-carb options and their benefits
Keto-friendly fruits: 10 low-carb options and their benefits
Pears have 15,5g carbs, 9,5g of which are sugar and 3,5g fiber. Mangos have 15g carbs, 14g of which are sugar and 1,6g fiber. Raisins have 79g carbs, 59g of which are sugar and 3,7g fiber. Olives have 6,3g carbs, of which 0g is sugar and 3,2g fiber. Blackberries are a bramble fruit that grows in upright shrubs or trailing varieties.
As such, fitting in small portions might be worth the effort. Strained varieties like Greek yogurt or Icelandic skyr are a good fit. For example, 1 tub of Greek yogurt has about 6 grams of carbs and 16 grams of protein .
Limes have quite a high carb content despite their sour taste. Every 100g of whole lime contains 11g of carbs, but only 1,7g of this is sugar, so they are unlikely to spike your blood sugar levels dramatically. That being said, portion sizes should still be limited to less than 80g per serving, which will give 8g of carbs.
But many other foods you’ll nix aren’t necessarily unhealthy. Indeed, many “no” foods are packed with health-promoting vitamins, minerals, and fiber but also have too many carbs for a low-carb plan — especially one as restrictive as the keto diet. 100g of crenshaw melon will give you 6,5g of carbs, 5,3g of which are sugars, making it a relatively healthy and keto friendly snack. While the sugar content is relatively low compared to most other fruits, it’s still necessary to keep your portion sizes in check. No more than a ¾ cup of diced crenshaw melon per serving, or you will be eating enough sugar to take you out of ketosis. Blackberries are some of the best berries to use on a keto diet.
Sure, croutons are a way to make a pile of lettuce more interesting, but the reality is that on a keto diet, every crumb counts. Department of Agriculture , just 2 tablespoons contain 5 g of net carbs, which will severely limit the other veggies and add-ons you can include. You can find low carb fruit preserves in the store , or you can make your own at home! Spread it on some walnut zucchini bread if you’re craving something a little bit different for breakfast or have it on some keto bread. There are so many different ways you can incorporate it into your keto diet.
- Avocados have 9g of carbs, of which 0,7g are sugars and 7g fiber.
- There are many other better fruit options out there, and if you’re going to have fruit on your diet, you might as well have a fruit that you can eat more of in a single sitting.
- The equivalent of eating a pint of keto ice cream, Hazen said.
- For example in our Apple and Ham Flatbread recipe, we use just a small amount of apple spread out over several servings to provide that sweet and familiar taste.
- Toni is a wellness professional with a Master’s in Integrative Health, is passionate about spreading health, happiness, and personal fulfillment to as many people as possible.
- A low carb diet can help you lose weight and improve health.
The keto diet limits the foods a person can eat, including fruit, due to their carb count. While people following this diet may think it is best to exclude all fruits, some fit the keto dietary plan in moderation. The keto diet is a low-carb eating plan designed to put a person into a state of ketosis. Although fruits contain natural sugars, some can be part of a keto meal plan. This article lists 7 health benefits of eating avocados, supported by science, including more about nutrition, weight loss, and how to enjoy them. This keto fruit consists of high levels of healthy monounsaturated fats and has a higher potassium content than bananas.
Eating refined high carb foods like white bread, pasta, rice, and pastries could prevent a ketogenic state if you end up getting more than your daily carb allowance. On a 2,000-calorie diet, a keto diet will typically be composed of 55–60% fat, 30–35% protein, and 5–10% carbs . Lemons, like limes, are the less sweet variety of citrus and as a result they too have quite a low sugar content, although it’s higher than limes. 100g of whole lemon will give 9g of carbs, 2,5g of which is sugar. A general rule of thumb is the less sweet it is the less it will affect your blood sugar. Then there are also some fruits that have a surprisingly low carb and sugar level compared to their sweetness, which is where things get really confusing.
How Much Fruit Can You Eat on the Keto Diet?
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 . Watermelon is a flavorful and hydrating fruit that’s easy to add to a ketogenic diet. You might look at that list of fruits to eat on keto and presume that you can eat dried, candied varieties of fruits without much impact on ketosis. There seems to be a bit of a myth in modern health culture that fruits are nature’s best sources of vitamins and minerals. While many fruits are absolutely rich in polyphenols, antioxidants, and other micronutrients, that aren’t necessarily “the best” sources of those compounds.
Carrots are too starchy for keto, while cauliflower is more acceptable because of its low net carb count.
Eating more than small portion sizes could quickly make them non-keto-friendly. While boasting more vitamins and minerals than honey and syrups, juice is still high in naturally occurring sugar. This is problematic, as fiber is needed for proper digestion and can be tricky to get enough of on the keto diet . Starfruit have a total of 7g of carbs per 100g, only 4g of which is sugar, making them a nice snack for your keto diet. They are also rich in vitamin C if you are afraid that you may not be getting enough in your keto diet.
Low-carb fruits and berries – the best and the worst
Scientifically they are a fruit and as a fruit they make the perfect addition to your keto diet. Each 100g of cherry tomatoes contains 3,92g of carbs, of which 2,63g is sugar. Seven of these weigh about 80g and for this serving you will get only 2,9g of carbs, one third of which is fiber. But on a high-fat, low-carb diet, eating too many net carbs can elevate your blood sugar and kick you out of ketosis. Look for low-carb, high-fiber fruits that are low in net carbs, which is calculated by subtracting the grams of fiber in a food from the grams of total carbohydrates.
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