The Best Fruits to Include in Your Keto Diet
The Keto diet is based around meals that contain high fat, moderate protein, and low carbohydrates. In fact, most people on this diet consume 50 grams or less of carbs each day.
While the vast majority of the carbs should come from vegetables, the limit of carbs primarily relates to non vegetable carbohydrates. Fruit would be such a source, and it is important to only include fruits with a lower glycemic index and glycemic load and that contain higher fiber.
Avocado, Coconut, and Berries Top The Fruit List For A Keto Diet
Avocado is a fruit that is quite different than your typical fruit. It is a fruit that has good, healthy fat content. It also contains B Vitamins, which help with the transition phase when starting a Keto diet. Avocados also is a good source of potassium, Vitamin C, and Vitamin K. One often neglected fact of those doing Keto is the fact that the body needs about 4700 mg of potassium a day. With all of the benefits, the Avocado is highly recommended by The Keto Community as the fruit to eat on a regular basis. Coconut is also rich in potassium, fiber, and a good source of fat and provides magnesium, which is a good electrolyte source.
Berries are at the top of the list of fruits that can be consumed on a healthy Keto diet. Blackberries, blueberries, raspberries, and strawberries contain a better carbs to fiber ratio and have a lower glycemic load and glycemic index than most fruits.
These berries are also great source of antioxidants. Antioxidants assist your body in fighting free radicals and inflammation. Typically, the darker the fruit, the more antioxidants it contains. This makes blackberries one of the most potent sources of beneficial antioxidants.
The dietary fiber content of these berries is also helpful when you are on the Keto diet. As with most low-carb diets, you can subtract dietary fiber from your total carb count. Dietary fiber also helps you feel fuller longer and aids a healthy metabolism.
Watermelon In Moderation Only
Watermelon is almost entirely water with a 92% water content. It is also a solid source of dietary fiber and vitamins. However, you should pay attention to the carb count and keep watermelon in moderation. The level of moderation is variant on the fitness and activity level of the individual.
When you follow a low-carb diet, it is important to obtain the nutrition needed. This is often neglected by many Keto dieters because they are not consuming enough vegetables. Fat assists with the absorption of nutrients from vegetables, but those nutrients are fat soluble.
What Fruit Should You Avoid on the Keto Diet?
Fruits with a higher glycemic index and glycemic load are the ones to avoid on Keto. This includes oranges, apricots, apples, plums, kiwis, peaches, bananas, cherries, and raisins. This isn’t the exhaustive list, but these are common fruits that people eat but should be avoided on Keto. If you stick to avocados, coconut, and berries mentioned above, you should have a good foundation as it relates to fruit provided that you aren’t going overboard with your carbohydrates.