What Fruits Can I Eat On A Keto Diet?
Are you searching for what fruits can I eat on a keto diet? You will find the exact answer to this question here. So, make sure to read the blog carefully for better understanding. Keto diet is also referred to as a low-carb diet, ketogenic diet plan, low carb, and high-fat diet plan. Keto diet plan is the method of food consumption, in which all those food items enriched with carbohydrates are either restricted or used in low quantity. In this way, the body starts the production of ketones, and the liver stores them for the energy that would be used by the body to perform different activities.
What is Ketosis
Consumption of low carbohydrates and high fat in the diet will stimulate a metabolic process in the body. This metabolic process state is called ketosis. This is the simple way to define ketosis, now let us understand the science behind it. If you are consuming high carbohydrate food, your body will start creating these two types of chemicals in the body.
- The production of glucose will be higher, and it is extremely easy for the body of a human to process it so that the body can use it as energy to carry out functions. Minimum effort is required to break so that the body will use this at first for energy.
- During the above-mentioned process, insulin will be formulated by the body to offset the glucose and will try to keep the level of glucose to the right level.
As it is mentioned that it is effortless for the body to process and consume glucose, so it will be used at priority for energy, and other materials like fat will not be used. Fat takes more effort of the body to break them and create energy for the body. So gradually as fats are not being used by the body, they will start getting deposited. And you know that if you are having deposits of fat then not only will your weight rise but also there are chances to get some other diseases.
If you take a meal having low carbohydrates and high fats, then the process of ketosis will take place, and the body will produce ketones. Ketones are produced by the breaking of fats in the liver. The prime focus of the keto diet is to set the platform for the metabolic state of ketosis.
Can You Take Fruits for Keto Diet?
There can be two answers to this question. The short answer is, no fruits are not allowed for the keto diet. However, the long answer to this question can be stated as it looks very astonishing to hear that fruits are not allowed in the keto diet. Typically, fruits are an essential part of the food plan. But for the keto diet, most of the fruits are not suggested; however, there are some fruits that can be consumed during a keto diet.
According to nutritionists, most of the fruits which are big are prohibited in a keto diet as they carry a large amount of sugar. However, there are some kinds of fruits that can be used. Some fruits are high in fat and low in carbohydrates, and some are easily digestible while others are not. There is a method for fiber fruits to calculate the number of carbohydrates they have. The grains having non digestive carbohydrates are enriched with fiber. Their carbohydrate count is calculated by deducting the fiber count from their carbohydrate count.
The following are some fruits that can be used for the keto diet.
Watermelon can be included in a keto diet plan easily. Watermelon is a combination of many minerals and vitamins. It has minerals like zinc, potassium, and copper. While it is enriched with vitamin C as well. The net carbohydrates are exceptionally low as compared to other fruits. If you use its juice, then in one cup of almost 150 grams, you will be taking 0.5 grams of fiber and almost 12 grams of carbohydrates. You can change the quantity of juice according to your diet plan and carbohydrate count to be at the balance of the keto diet. Watermelon is not only good for the keto diet, but it also helps to minimize the chances of damage in the cells. because watermelon is composed of a chemical called lycopene, which is an amazingly effective antioxidant and prevents cell damage, and it helps the body to increase the immune system.
Cantaloupe is a unique fruit, and it is from a family of muskmelon as it has a resemblance to other kinds of melon-like honeydew and watermelon. Cantaloupe is enriched with a mineral of potassium and folate while it has an abundance of vitamin K. It can be used for a keto diet because it has a low number of carbohydrates in it. One cup of almost 160 grams may contain 1.5 grams of fiber and 13.7 grams of net carbohydrates. But just like a watermelon, you can increase or decrease the quantity based on your daily carbohydrates count. By including this to your keto diet, you will also have good eyes as cantaloupe has some chemicals which are good for eyes and help the body to fight against diseases.
Strawberries are amazingly beneficial and they can be selected in the keto diet plan because they have a fairly low number of carbohydrates in them. They are nourishing and delightful and filled with health. Strawberries are having a high amount of manganese, vitamin C, and folate, and this combination makes it healthier than any other fruit. Other compounds like ellagic acid, anthocyanins, and procyanidins, which are antioxidants, perform their role in a healthy life. They have high fiber as compared to the number of carbohydrates in them. So, they can be consumed easily during a ketogenic diet. One cup of 156 grams has almost 4 grams of fiber and 12 grams of carbohydrates.
Tomatoes have numerous uses in different kinds of recipes of almost all the world. Normally it is used as a vegetable, but technically botany considers tomato as a fruit. They also have low carbohydrates so that they can be consumed as a fruit in the keto diet plan. But this should be kept in mind that here we are talking about raw tomato and its one cup of 185 grams 3 grams of fiber along with 8 grams of carbohydrates. Just 8 grams are good; moreover, they also have a low level of calories and contain some other chemicals like beta carotene, lycopene, and naringenin all these are exclusively remarkable for health as they are all antioxidants.
Peaches research was conducted in 1400 people who consume peaches on a daily basis, and it was found that these people are at a lower risk of heart diseases. If they are consumed with other vegetables and fruits having the bulk of chemicals like stilbene and flavonoid. This combination will reduce cholesterol levels from the body and hence reduces heart diseases. are low in carbohydrates; in 156 grams of the cup, they have 3 grams of fiber and 15 grams of carbohydrates. This combination helps to keep them in the keto diet plan. This tasty fruit is rich in Vitamin A, vitamin C, and has other minerals like niacin and potassium. This juicy and fluffy fruit also has some components that are very nutritious for the keto diet.
Lemons are useful against problems of inflammation and for maintaining the balance level of sugar in the blood. They contain a fiber that is responsible for this function and named as pectin. Lemons can also be used for fighting against cancer as they could reduce the pace of growth of those cells having cancer. They famous in drinks, cooking of food and changing their taste, and in some sweet dishes, lemons are also used. For keto, diet lemons can be consumed as in one cup of 150 grams; they contain 2 grams of fiber and 6 grams of carbohydrates. So, you can count how much carbohydrates count you can take out of them. This is to adjust the intake of carbohydrates in the keto diet.
You have only limited options left for having fruits in a keto diet. But still, some unbelievably delicious fruits like Raspberries can be consumed in a keto diet. They are low in carbohydrates like strawberries. Raspberries are full of vitamin k, and vitamin C. Minerals like copper are found in abundance in them. They are also antioxidant and mitigate the chances of getting chronic diseases and inflammation. If you include them in your keto diet plan, then keep in mind that every cup of 130 grams will yield you 8 to 9 grams of fiber and 15 to 16 grams of carbohydrates on the net.
Carambola is not an easily available fruit. It is found in southeast Asia and is a tropical fruit. Due to its shape, which is just like a star, it is also known as Star fruit, especially in its native places. If it is added in a ketonic diet, then it’s one cup of 110 grams that will provide you 4 grams of fiber and 8 grams of carbohydrates. So, it has an incredibly low level of carbohydrates and can be used for the keto diet. Carambola wrapped a huge amount of vitamin C and pantothenic acid along with some amount of potassium.
Avocados are full of fats and low in carbohydrates, and this characteristic will allow you to add them in the keto diet. Similarly, to tomatoes, they can also be used as a vegetable. They are also a cluster of folates, vitamin K, vitamin C, and potassium. 105 grams of the cup will provide 9 grams of carbohydrates and 4 grams of fiber.
Finally, we can say that all fruits are not good for the keto diet, yet there are still some options for you. The above-discussed fruits are not only rich in fiber and low levels of carbohydrates, but they also offer your different types of minerals and vitamins. All of these are antioxidants, and hence they will provide better health. Still, you need to be keen on counting the total numbers of carbohydrates and can adjust the consumption accordingly.