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On Keto Diet? Here Are Fruits You Can Eat

On Keto Diet? Here Are Fruits You Can Eat

Eating fruits remain an integral part of a healthy lifestyle. With low-carb diets becoming more popular, you may be wondering what fruits you can when on the keto diet. However, they should be packed to the brim with essential vitamins, minerals, and compounds with strong health-promoting benefits. However, fruits also have high sugar content. 

Here are fruits you can eat when on the keto diet:

Avocados

Avocados boast a rich, creamy consistency, and subtle flavor. You can also add it to salads, mashed on toast, or blended it into guacamole. These have a high nutritional value, including an exceptionally low sugar content. Half a cup of sliced avocado actually provides more than 10 grams of fat and fewer than 3 grams of carbohydrates. It makes a perfect addition to your keto meal plan. 

Blackberries

If you want to keep your sugar intake low, you can stock on blackberries. That way, you won’t miss out on essential nutrients that fruit provides in abundance. Potentially the best ones to choose are blackberries. You can add half a cup of these slightly sour, black fruits provide only 3 grams of carbohydrates and almost 4 grams of dietary fiber. This remains a great source of potassium, vitamin C, vitamin K, and many different antioxidants. 

Raspberries

One cup of raspberries delivers 8 grams of dietary fiber and more than fifty percent of the Dialy Value for Vitamin C. However, it has less than seven grams of carbohydrates. These berries also remain rich in highly bioactive compounds that may provide health benefits. 

Strawberries

Strawberries are relatively higher in carbohydrates than their other berry counterparts. These can still be enjoyed on a keto diet. A cup of these contains more than 3 grams of dietary fiber and approximately 9 grams of carbohydrates. Meanwhile, delivering a hefty dose of micronutrients like iron, copper, magnesium, vitamin C, vitamin K, and potassium. 

Blueberries

Arguably, blueberries are the most sugary fruits from the berry family. However, since these remain the healthiest. It’s a good idea not to remove them from your keto meal plan. Half a cup contains almost 9 grams of carbohydrates. So, it’s best to enjoy them sparingly if you want to keep a low sugar intake. 

Rhubarb

Rhubarb keeps your carbohydrate consumption low. One cup of diced rhubarb contains as little as 4 grams of carbohydrates. Meanwhile, it delivers almost 2 grams of dietary fiber and a significant amount of vitamin C and vitamin A. 

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Watermelon

Watermelons are the best snacks for scorching hot weather. A great addition to the keto diet, it has relatively low sugar content. It also provides a great nutritional value. A cup of diced watermelon also contains approximately 12 grams of carbohydrates and a host of essential micronutrients. These also include vitamin C, potassium, copper, and vitamin A. 

Kiwi

Kiwi remains one of the most exotic fruits, containing a significant amount of carbohydrates. This also makes it difficult to include them in a keto diet. One of these fruits provides around 7 grams of carbohydrates, as well as a significant portion of fiber, vitamin C, phosphorus, and potassium. 

Tomatoes

With only 3.3 grams of carbohydrates in a medium-size tomato. It can help you to keep your sugar intake in check. However, that’s not the only feature that makes tomatoes a nutritious food staple. They also contain significant amounts of beta-carotene, vitamin E, vitamin C, vitamin K, and folic acid. 

Avoid these fruits when you’re on a keto diet:

  • Cherries
  • Peaches
  • Nectarines
  • Apples
  • Pears
  • Oranges
  • Mangoes
  • Pineapples
  • Bananas
  • Grapes

There isn’t one diet that’s good for everyone. Do your research, consult a dietitian, discuss with your doctor, and make sure you’re safe. 

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