What is the Best Keto Fruit?
What Fruits Can I Eat On A Keto Diet
Did you answer berries to our title question – What is the berry best Keto fruit? Kudos, you’ve got good Keto chops. As the Keto diet is seriously low in carbs, berries are a healthy choice. They help prevent cancer, cataracts and constipation.
Berries are rich in ellagic acid, which is a potent antioxidant that can decrease free radical damage. They are berry high in the soluble fiber that helps prevent constipation.
Color berries low-carb. For instance, one-half cup blackberries contain only 3.1 grams of net carbs. Since you are limited to 20-25 grams of net carbs daily, berries are a sweet way to enjoy your Keto fruit allowance.
We’re seeing comments in the online Keto communities that fruit is not essential for your health. They maintain that low sugar vegetables are the best alternative. However, if you’re a fruit lover, a celery stalk can’t compare with a small bowl of berries which should become part of your keto essentials.
Take Note: Net carbs equal total carbohydrates minus fiber grams. Fiber is classified a carb, but it is not digested by the body, so that it won’t increase your glucose levels.
Stick with recommended portions of Keto fruit. You can’t have all the fruit you want to eat. You can’t have all you want to eat of anything. It’s called dieting.
Now, let’s explore berries and other approved Keto fruit that you can add to your keto shopping list
Can You Eat Blackberries On The Keto Diet
Blackberries contain heaps of Vitamin C, which fights free radicals, revitalizes your skin, heals wounds, guards against cataracts and macular degeneration, defends against cardiovascular problems, protects immune system and more.
If you struggle to get ample fiber in your daily diet, blackberries contain 8 grams of fiber per one cup. High fiber aids in weight loss because you will feel satiated longer. These berries can trigger regularity, lower your cholesterol and nourish healthy bacteria in your digestive tract.
Vitamin K discourages hemorrhaging, serves to decrease excessive menstrual flow and fosters correct blood clotting. You’ll get about 29 micrograms of Vitamin K in your half-cup of blackberries.
Take Note: Vitamin K is tricky. If you take blood thinners, it can reverse your medication’s effect. However, a prolonged course of broad-spectrum antibiotics will heighten your risk of a Vitamin K deficiency.
If you’re not familiar with blackberries, you’re in for a lovely surprise. They are succulent, sweet ‘n sour. Many prefer to sprinkle blackberries with sugar, which is off-limits on your ketogenic diet plan.
Can I Eat Raspberries On Keto
Raspberries are an underutilized fruit. But they are an excellent keto fruit. With only 3.3 grams net carbs in one-half cup, raspberries are a guilt free addition to your ketogenic diet.
A significant source of flavonoids, i.e. gallic acid and quercetin, raspberries impede growth of cancer cells and cardiovascular disease. They contain a wealth of Vitamin C, a potent antioxidant that guards against free radical damage and battles inflammation. Polyphenols in this keto fruit aid in lowering high blood pressure.
Are Strawberries OK On Keto
Now we’re talking! Who doesn’t know the succulent and scrumptious strawberry? The beloved strawberry mounts up to 4.7 grams of net carbs per one-half cup. They are a first-rate source of Vitamin C, an antioxidant that helps prevent cancer.
Not only are strawberries a keto fruit, with their high fiber and low glycemic index, they are diabetic-friendly. Also, they contain anti-inflammatory and anti-aging components.
Research shows that strawberries can stop cancer cells before they start as well as quash the development of existing cancerous tumors.
Copious amounts of manganese in strawberries are essential for a healthy brain and correct functioning of the nervous system. And move over Popeye, strawberry health benefits trump spinach!
Pregnant women – indulge yourself with strawberries. You need the folate strawberries provide to reduce the risk of premature birth and certain birth defects, for example spina bifida.
Folic acid aka folate also improves lactation.
Take Note: There is no definitive answer for whether the keto diet is appropriate for pregnant women or newborn babies. However, deferring to common sense, pregnancy and dieting do not seem to belong in the same sentence.
Instead, we suggest that you save this article until after your baby is born and you’re ready to lose pregnancy-inspired weight. In the meantime – eat strawberries.
Now you know the berry best keto fruits. However, some reviewers advocate avocado as the number one keto fruit.
Of course, the avocado is not sweet, yet it is defined as a fruit. Half of a medium sized avocado contains a whopping 15 grams of healthy fats and 1 net gram of carbohydrates. Holy keto wow…
Once classified as a forbidden fruit, avocados are now recommended by dieticians as abundant sources of fiber, monounsaturated fats, potassium and folate. They help lower cholesterol and ward off atherosclerosis aka hardening of the arteries.
Avocado has come a long way from its primary use in guacamole to reap the “superfood’ title. And the dietary fiber, plus its healthy fats, help you remain satiated longer, which translates to consuming fewer calories and weight loss.
When did you last eat rhubarb? Uh… never…you say? If so, since rhubarb is a keto fruit, perhaps it’s time to give it a chance. Just don’t bite into a stalk of rhubarb expecting a sweet satisfying crunch, think green apples.
High fiber rhubarb encourages healthy weight loss and an incredible number of antioxidants assists your body in warding off certain diseases.
Take Note: Although rhubarb is classified as a fruit in America, other countries consider it a vegetable.
Nutrients in rhubarb include:
- Vitamin-K essential for correct blood clotting and preventing excessive blood loss
- Calcium for healthy bones and teeth
- Lutein for healthy eyes and skin.
- Fiber fosters healthy digestive system
- Vitamin-A antioxidant vital for healthy eyes
- Minerals such as copper, iron, phosphorus, potassium
There are 1.5 grams of net carbs in one-half cup diced rhubarb.
If it’s summer, it must be watermelon. Watermelon is made up of an astounding 92% water to help keep us hydrated. Also, watermelon is high in potassium, so it makes sense that this fruit is a boon for kidneys. It stimulates urination, reduces risk of kidney damage and watermelon’s antioxidants safeguard kidney health.
Every one-half cup of diced watermelon has 5.4 grams of net carbs.
Cantaloupe fortifies your immune system, promotes healthy eyes and skin and contains heavy duty antioxidants. Vitamin-A, for example, is a natural antioxidant that battles lung cancer. Phytonutrients in cantaloupe express anti-inflammatory protection.
One-half cup cubed cantaloupe contains 5.8 grams of net carbs.
Various vitamins include the B-Vitamins, Vitamin-C, E and K. Potassium, phosphorus, calcium, magnesium and iron are minerals in cantaloupe.
Starfruit is a lesser-known fruit and may be hard to find. If your supermarket does not stock starfruit, try Asian markets. This tropical fruit is nutrient dense and contains 2.6 grams of net carbs per one-half cup.
Slices are star-shaped – what fun! This exotic fruit is crunchy as apple but tart a la lemon. Oppositely, it’s juicy with a hint of sugariness.
Starfruit is a storehouse of fiber and Vitamins A, B and C. Cancer prevention is high on the fruit’s list of benefits, due to plenty of antioxidants.
About 90 percent water starfruit helps us remain hydrated.
Take Note: According to the National Kidney Foundation, anyone on Hemodialysis should “Always avoid starfruit”. Because starfruit contains large amounts of oxalate (organic acid, which binds minerals, associated with kidney stones and various health concerns) anyone with kidney problems should eschew it.
Healthy kidneys are equipped to filter out excess oxalate. But it can cause “starfruit toxicity” in those with kidney problems, which can be life-threatening.
Coconut is an awesome keto fruit, not a coco (chocolate) nut as its name implies. There are 2.5 net carbs in one-half cup shredded, fresh coconut. It is chock-full of vitamins, minerals and the almighty fiber. It contains anti-bacterial, anti-parasitic, anti-fungal and anti-viral components.
Its medium-chain triglycerides (MCTs) are thought to raise the metabolic rate up to five percent in 24-hours, thereby burning body fat faster and fostering weight loss.
Science-backed benefits of MCTs contained in coconut include the following:
- promotes feeling full longer
- significantly decreases body weight
- instant source of energy
- helps your body remain in ketosis
- decreases yeast growth leading to skin infections by 25 percent
- reduces risk of heart disease
- helps manage glucose levels for people with type 2 diabetes
The liver converts the MCTs contained in coconut into ketones, which can serve as an alternative resource for brain energy. (Typically, glucose is the source of energy for the brain.)
Take Note: The brain cells of people with Alzheimer’s disease can’t generate energy from glucose. At present, the concept that coconut may provide therapy or a perhaps is a curative for this insidious disease is a “potential”. More solid evidence is needed.
Coconut oil is also an excellent keto supplement that includes many health benifits and should be included in your keto diet plan.
Beta-carotene is responsible for nectarine’s lovely red and yellow colors. This antioxidant helps defend the body against free radical damage. Nectarine contains high amounts of Vitamin C, which is a cancer preventing antioxidant. Vitamin C helps heal wounds, prevent heart disease and cancer.
Nectarines are another great keto fruit that adds fiber to your daily diet, which helps you feel full longer. Dietary fiber aids in digestion and helps avert constipation. Nectarine is a good source of minerals, such as calcium, iron, potassium, zinc, magnesium and phosphorous.
Nectarines have been found promising in the fight against obesity. More research is needed to formulate a definitive conclusion.
Lutein is an antioxidant in nectarines that lowers the risk of macular degeneration and cataracts.
One-half cup cubed nectarines contain six net carbs.
Olives grow on trees from flowers, which technically makes them a fruit, not vegetable. Like avocado, olives aren’t sweet, but they are amazingly nutritious. Eat several olives before dinner to curb your appetite. Their good fatty acids cause your digestive process to slow down and you’ll eat less.
Olives reduce risk of diabetes, support weight loss, maintain healthy blood vessels, foster healthy digestive system, conserve brain function, natural pain reliever, defends against cancer and more.
For only 1.5 grams of net carbs, you can enjoy 10 olives.
Take Note: Did you know olives are a negative calorie food? You’ll burn more calories during the digestive process than you ingested when eating them!
My Verdict On Keto Fruits
Are you ready to get your keto mojo going? Ever dreamed bacon and butter could get tiresome? Perk up your fat-laden food with the berry best keto fruits.
All these fruits are suitable to add to your keto shopping list!
See you at Farmers Market.
