If you are on a keto diet, you need a low carb plan that won’t interfere with your body’s state of ketosis. There certain foods that are not allowed for you to eat especially those with high carbohydrates content. Having said that, if you yourself are a fruit lover, are you allowed to eat fruits?
The Deal With Fruits
In general, fruits have high carb concentration in them so it is best to avoid them. There are certain fruits though that is low carb in nature. This article will discuss what are those low carb food and what fruits you need to avoid.
Our first impression of fruit is pretty impressive. We all know that fruits, in general, are healthy and good for a diet. However, when you are on a keto diet, you might get confused about how you perceive fruits. In moderation, fruits can be healthy. However, for keto dieters, they need a diet where carbohydrates are restricted. Now we know how high does a fruit has in terms of carbohydrates level.
The high amount of carbohydrates in fruit is inherent in them since fruits are generally made of sugar (carbs is a type of sugar too). Since that is the case, we need to carefully calculate the number of carbs each piece has. As a rule of the thumb, berries are often low in carbs and also try to choose small-sized fruits. Always try to stick in your 30 grams or less carb count per day. You can somehow squeeze in in that range some fruits.
Below is a list of fruits that you have the lowest carbs and can be a good selection for you if you are on a keto diet.
Low-Carb Fruits for the Keto Diet
Raspberries are a part of the Berry families. Many keto dieters hail this as their go-to fruit when they are craving one. They are perfect for your keto diet plan as they are low in carbs but high in minerals and nutrients. You can eat it as it is or tosses it up in your favorite salad dish.
Raspberries also fight the free radicals in our body because it is an antioxidant. Which means, it also fights off inflammations. it is also worth mentioning that this fruit is good for the overall cardiovascular wellness. It contains polyphenol which reduces your blood pressure and helps prevent the build-up of too much platelet in our arteries.
Half a cup of raspberries contains 3. 5 grams of carbs. So, it is safe to say that raspberries are good for those who want to avoid carbs at all costs.
Blackberries have been part of our history for the longest of times. In olden times, it is used to treat gout, infections, and so on and so forth. The fruit is used on a wide variety of dishes, especially in the dessert part. Aside from its health benefits and delicious fruity taste, it is also low in carbs.
Blackberries are packed with vitamin C, K, and manganese. It helps in the overall wellness of our brain. It is a good addition in our skin care sections plus, it reduces inflammation. Some researchers also claim for the blackberries key properties (ellagic acid and anthocyanin) to suppress the growth of cancer cells.
Blackberries have 8 grams per cup. So, it is generally safe to consume if you are on a Keto Diet. Blackberries also help in suppressing the appetite rendering you to not eat so much in a day.
Strawberries have a higher carb count when compared to blackberries or raspberries. That is why you have to watch how much you are eating to prevent you from running over your carb threshold. Nevertheless, strawberries are still berries and are refreshing as ever.
Strawberries are good when it comes to improving one’s sugar level. It is confirmed to have something to do with a reduction in insulin levels and improve insulin sensitivity. The strawberries are quite safe to eat even if you are on a keto diet. Its low carb content and benefits are complementing that of how ketosis works in our body.
Blueberries like other berries contain vitamins like vitamin C and tons of antioxidants. Blueberries are good for the skin and fight off viral infections afflicting the skin.
Amongst all berries, blueberries have the highest amount of carbs at 17.4 g carbs per cup. This should be carefully eaten in moderation.
Avocados are a dream come true for keto dieters. They are low in carbs but has a high-fat content. This fat is monounsaturated fat, meaning, it is a healthy fat. A healthy fat helps in reducing the severity of inflammation. Avocados primly define the best ketogenic diet. Not to mention that they have a high fiber content and nutrients that can be easily broken down and stored.
Since avocado has good fat, it improves heart ailments and lowers bad cholesterol level. Avocados are catalyst too for antioxidants from the fruits to be released.
Avocados are used by keto first timers because they are such good source of potassium. The first phase of the keto diet might be difficult for some because it is the adjusting phase of the body and renders certain reactions. Avocados counter the adjusting reaction of our body and help keto dieters to a smooth transition from a regular meal to a keto diet.
Avocados contain at most, 4 grams of carbs and 75% of its calories are from fat.
Though tomatoes are vegetables, it is still worth mentioning here in this article. They are used by keto dieters ina form of sauces or as a flavor enhancer for many dishes. Tomatoes are revered because of their acidic taste. This acidic taste complements other dishes with salty twinges. Though tomatoes are good food ingredient, they are quite high in carbs but tolerable. Choose them as a flavor enhancer if you can and eat them in moderation.
Fruits are good on their organic and natural state. That form is much healthier than those who are refined and tossed up in prepared cans. Canned fruits, fruit juices, and other similar items are not keto friendly. Might as well veer off from them.