8 Keto-Approved Fruits That Are Low in Carbs & Sugars for Guilt-Free Sweetness (That Still Helps You Lose Weight)

Avatar By Elise Phillips Margulis | 4 May 2021 4260 views
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Stay Keto-Approved with These 8 Low-Carb Fruits… Plus, Which Fruits to Avoid on Keto

8 Keto-Approved Fruits That Are Low in Carbs & Sugars for Guilt-Free Sweetness (That Still Helps You Lose Weight)

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The keto diet is all the rage right now. Endorsements from celebrities like Kim Kardashian, Gwyneth Paltrow, Halle Berry, Vanessa Hudgens, LeBron James, and Tim Tebow have made the diet soar in popularity.

So, what exactly is the keto diet?

Here’s some quick background information about the diet. The eating plan calls for 75% of your daily calories to come from fat, 20% from protein, and only 5% from carbohydrates.

Sounds pretty good. Let’s see how it works.

The objective of the diet is to make your body go into ketosis, a metabolic state that occurs when your body doesn’t have enough carbs to burn for energy. Your body instead burns fat, which creates ketones (a type of acid). Makes sense.

The diet is actually a descendent of the original Atkins low-carb diet, which has been modified throughout the years.

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Who doesn’t want to eat fatty foods all day? Pass the French fries and potato chips! I’m kidding (unfortunately)… unhealthy fatty foods aren’t on the list sorry.

If followed properly, the keto diet is relatively healthy and can help you lose weight. You won’t feel like you’re starving and deprived because proteins are very filling.

You don’t even have to count calories! Miraculous!

However, the keto diet is typically meant for temporary use. Many starchy vegetables and fruits with high carb content have a great deal of nutritional value but are banned. You shouldn’t avoid them for the rest of your life.

Fruit consumption in particular is very specific on the keto diet. After all, many fruits are high in carbs and sugars… and remember, carbs should only account for 5% of your entire daily food consumption on the keto diet.

However, many fruits DO also contain lots of great nutrients and vitamins that are good for your body. Plus, a little natural sweetness provides some welcome variety since sugary foods and desserts are a big no-no on keto.

The topic of which fruits (if any) are approved to eat on the keto diet can be a confusing topic. Fruits are healthy, right?? But it’s hard to know if you’re eating too many carbs and sugars.

The great news is that many delicious fruits are okay to eat on keto! The key is to choose fruits that are relatively low in carbs… so you can enjoy your fruits without overdoing it and throwing yourself out of ketosis.

8 Keto-Approved Fruits That Are Low in Carbs & Sugars for Guilt-Free Sweetness (That Still Helps You Lose Weight)

8 Low-Carb, Keto-Approved Fruits

When you’re craving a bit of healthy sweetness, reach for these keto-approved fruits. Of course, you should still pay attention to how much of these fruits you eat just because they’re approved for the keto diet doesn’t mean you can indulge unchecked!

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  • Tomatoes: 3.47 g of carbs/half cup
  • Olives: 3.59 g of carbs/half cup
  • Watermelon: 7.55 g of carbs/half cup
  • Strawberries: 7.68 g of carbs/half cup
  • Avocados: 8.64 g of carbs/half cup
  • Blackberries: 9.61 g of carbs/half cup
  • Raspberries: 11.94 g of carbs/half cup
  • Coconut: 15.23 g of carbs/half cup

1) Raspberries

Raspberries are a delicious low-carb fruit that you can sink your teeth into while on the keto diet. Eat them plain or use them as a topping on salads and other dishes.

2) Strawberries

Cream is approved on the keto diet… and strawberries and cream is a legitimate and tasty combination! Even better news, dark chocolate-covered strawberries are perfectly legal for keto.

3) Blackberries

Blackberries are very sweet but also low in carbs. That makes three keto-approved berries if you want to toss up a little berry salad.

4) Tomatoes

Did you know that tomatoes are categorized as both a fruit and a vegetable? You can indulge in juicy, red tomatoes as a fresh, sweet touch in salads or on their own.

5) Olives

Olives are healthy snacks that you can pop right into your mouth raw or savor in an olive spread.

6) Avocados

The avocado looks like a vegetable with its green skin, but it’s a fruit a fruit that contains healthy fats. No need to deny yourself this creamy treat!

You can whip up a cucumber and tomato salad, a shrimp salad, or a chicken salad and add delicious avocados chunks into them. Tuna-stuffed avocado halves also make a great lunch.

Or, you can enjoy rich avocados all by themselves!

7) Coconut

Like avocados, coconuts are high in fats and low in carbs. Eat coconut meat by itself, or mix it into a smoothie.

You can also sprinkle coconut flakes on other fruits or wherever you see fit.

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8) Watermelon

Watermelon, the fruit that conjures up images of sunny summer picnics, is among the lowest-carb fruits. Watermelons are refreshing and low calorie because of their high water content.

That delicious list of nutritious fruits will provide the sweetness you crave without many carbs. Smoothies, fruit salads, fruits by themselves, and fruits mixed into green salads are all healthy options that will make your taste buds happy.

8 Keto-Approved Fruits That Are Low in Carbs & Sugars for Guilt-Free Sweetness (That Still Helps You Lose Weight)

High-Carb Fruits You Should Avoid On Keto

Like I said, only low-carb fruits are keto-approved. Unfortunately, you’ll need to avoid these high-carb fruits for the duration of your keto diet:

  • Bananas: 22.84 g of carbs/half cup
  • Grapes: 18.08 g of carbs/half cup
  • Cherries: 16.01 g of carbs/half cup
  • Pears: 15.23 g of carbs/half cup
  • Mango: 14.98 g of carbs/half cup
  • Blueberries: 14.49 g of carbs/half cup
  • Pineapple: 13.12 g of carbs/half cup
  • Oranges: 11.54 g of carbs/half cup
  • Plums: 11.42 g of carbs/half cup
  • Grapefruit: 10.81 g of carbs/half cup

Keep in mind that dried fruit doesn’t work for the keto diet. During dehydration, sugar concentrates in a smaller area, making dried fruit much higher in carbohydrates and sugars.

Just be strong and focus on the wonderful fresh fruits and other foods that you are allowed to eat. Here are some great keto recipes for you to check out and create some new variety in your diet.

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A word of caution: Note that you cannot cheat on the keto diet because you could knock yourself out of ketosis.

That’s another reason why this diet works best for a limited amount of time. The keto diet is designed for relatively fast weight loss, but it is generally not recommended as a lifelong eating plan.

Long-term health eating habits include a large variety of fruits and veggies so your body can absorb different nutrients from each. Grains and healthy carbohydrates have many nutrients as well.

Once you lose some weight, you may want to go back to eating the entire spectrum of fruits and vegetables as well as grains. You should also continue eating healthy fats and lean proteins like the ones the keto diet incorporates.

 

fruits to eat on keto
Abdomen.

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Like I said, keto is pretty tough to stick with for a prolonged period of time…

After all… if you can’t even eat most dried fruits… then what does that say for some of your other favorite foods?

I’ve always found that deprivation diets don’t tend to work over the long haul… especially if they’re as unforgiving as keto is.

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