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A keto guide – Diet Doctor

Keto Diet

A keto guide – Diet Doctor

By , medical review by – Updated March 4, 2020 Most fruits and berries contain quite a lot of carbs. That’s why they taste sweet. They can be seen as nature’s candy. In general, the sweeter or larger the amount of fruit, the more sugar it contains. On a keto diet, while berries are fine […]

Most fruits and berries contain quite a lot of carbs. That’s why they taste sweet. They can be seen as nature’s candy.

In general, the sweeter or larger the amount of fruit, the more sugar it contains. On a keto diet, while berries are fine in moderation, for the best results you may want to avoid other fruits.

Below is a visual guide. On the left are the best keto choices.

Berries

As you can see, other kinds of fruit are fairly high in carbs, making it very challenging to eat them and stay on a keto diet. Again, each number represents the percentage of net carbs in 100 grams (3.5 ounces) of each fruit. One medium size orange is about 12 grams of carbs.

If you eat a large apple (about 25 grams of carbs) or a medium-sized banana (24 grams of carbs) you will have exceeded your daily carb limit on a keto diet.

Fruit = Nature’s candy

On a keto diet you can have some berries every-so-often and it won’t likely take you out of ketosis. You might even be able to eat a few cherries or a small plum. Be careful, however, and if in doubt you may want to measure your ketones to assess how fruit impacts you.
 
Don’t we need fruits’ nutrients? No, you can get those nutrients from vegetables. In fact, some vegetables, including bell peppers and kale, have more vitamin C than any of the citrus fruits — and a lot less carbs and sugar.

What fruits to eat on a ketogenic diet?

Top 10 low-carb fruits

From time-to-time you may be able indulge in a modest amount of fruit as a treat, while still staying in ketosis. Try them with a dollop of unsweetened whipped cream.

Here is a list of the top 10 fruits you can eat on a ketogenic diet, in net carbs:

  1. Raspberries: Half a cup (60 grams) contains 3 grams of carbs.
  2. Blackberries: Half a cup (70 grams) contains 4 grams of carbs.
  3. Strawberries: Eight medium-sized (100 grams) contains 6 grams of carbs.
  4. Plum: One medium-sized (65 grams) contains 7 grams of carbs.
  5. Kiwi: One medium size (70 grams), contains 8 grams of carbs.
  6. Cherries: Half a cup (75 grams) contains 8 grams of carbs.
  7. Blueberries: Half a cup (75 grams) contains 9 grams of carbs.
  8. Clementine: One medium size (75 grams) contains 9 grams of carbs.
  9. Cantaloupe: One cup (160 grams) contains 11 grams of carbs.
  10. Peach: One medium size (150 grams) contains 13 grams of carbs.

Fruit then and now

watermelan1watermelon2

 
Many people ask: “Isn’t eating fruit very natural from an evolutionary perspective?” But modern fruit is very different from the fruits of the past. Today’s fruit has been selectively bred to maximize yield and increase sweetness, thus increasing the sugar and carb content.

What fruits and vegetables looked like before

In addition, for most of human history, fruit would only have been available in a seasonal window. Just like primates in natural environments and other mammals like bears today, ancient humans could have gorged on fruit when available, using the excess carbs to pack on pounds to survive through lean times.

In short, in modern times some people might find that their bodies cannot handle the excess carbs and sugar in fruit available 365 days a year.

Berry recipes

Here are some of our best keto recipes for berries, with the lowest amount of carbs per serving.

We hope you enjoyed reading this guide. We wanted to take this opportunity to mention that Diet Doctor takes no money from ads, industry, or product sales. Our revenues come from members who want to support our purpose of empowering people everywhere to dramatically improve their health.

We hope you will consider joining us as we pursue our mission of making low carb simple! This also gives you access to all our premium content – and there’s a free trial. Join here.

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