Keyto Takeaway
- Many fruits can be a problem on the ketogenic diet due to high sugar and net carb content, but there are some exceptions.
- The best fruits are avocados and most berries. Remember – berries are best!
- Avocados contain only 2 grams of net carbs while providing about 20g of healthy fats
- 1 whole cup of raspberries, strawberries, or blackberries are all 7 grams of net carbs or less, though blueberries are suspect coming in at 18 grams of net carbs per 1 cup
Most fruits are not keto-friendly
One of the most surprising rules about the keto diet is that fruit should be limited, and consumed mostly as a treat. While fruits do have many vitamins and minerals, many fruits contain high amounts of sugar which is why they’re naturally sweet. These sweet, high sugar fruits include bananas, grapes, cherries, watermelon, peaches, apples, and can cause you to fall out of ketosis.
The best fruit for keto is savory, not sweet
Surprisingly, the #1 berry to have on keto are avocados! While many people think of avocados as vegetables, they’re actually considered fruits by botanists because they fit the requirements of being, “a large berry with a single seed”. “They’re packed with a ton of beneficial nutrients, which is probably why they’ve rightly earned their ‘superfood’ badge.[ii]
Half an avocado contains approximately 112 calories, 10 grams of fat, 6 grams of carbs, and 5 grams of fiber, which means that an avocado’s net carbs is only 1 gram for half of the fruit.
Berries for keto
Berries are slightly higher in sugar than avocados, but they’re still relatively low carb compared to other fruits, which means you can still get your fruit fix when they’re consumed in moderation.
Berries also have a great nutritional profile, and they’re packed with beneficial minerals, antioxidants, and fiber. Not only do they contain a lot of goodness, berries have been found to improve blood sugar, reduce inflammation, and protect against some diseases.[iii]
Here are the net carb counts for a 1-cup serving of your favorite berries:
- Raspberries – 7 grams of net carbs
- Blackberries – 6 grams of net carbs
- Strawberries – 8 grams of net carbs
- Blueberries – 17 grams of net carbs
Important note about blueberries: while blueberries can still fit in to a low-carb diet, they have twice the amount of carbs as raspberries, blackberries and strawberries, so they should be consumed in moderation.
Sources:
[i] https://www.ncbi.nlm.nih.gov/pubmed/23719144
[ii] https://www.ncbi.nlm.nih.gov/pubmed/23638933
[iii] https://www.healthline.com/nutrition/11-reasons-to-eat-berries#section2
