The keto diet is among the most practised diets in the world. There are several reasons for this. The first reason is its efficiency. Due to the low carb and high-fat intake, the keto diet puts your body into ketosis. In this metabolic condition, your body burns fats instead of carbs. In that way, it helps you lose weight fast. The second reason is its numerous health benefits. Namely, apart from promoting weight-loss, the keto diet helps improve your brain health, heart health, regulate blood sugar levels, blood pressure, etc.
The last reason is low food restriction. Unlike other diets, the keto diet doesn’t restrict lots of foods. Instead, it allows eating only low-carb high-fat foods, which are actually most of the foods you like, such as butter, meat, fish, eggs, vegetables, dairy products, seeds and nuts. Moreover, it allows eating desserts and snacks, as long as they are keto-friendly, such as a keto chocolate shake. However, it doesn’t allow eating fruits.
No fruits?! How come? Fruits are healthy, right? Yes, yes. We understand your worry and confusion. S, let us explain it a bit. First, don’t freak out because that doesn’t mean you can’t eat any fruit. In fact, you can eat some fruits, but you should avoid most of them because they are high in natural sugar, thus high in carbs. In order to make your keto diet easier, here’s a list of the low-carb fruits you can eat.
1. Raspberries
60 grams of these berries contain only 3 carbs and 4 g of fibre. They contain powerful antioxidants which may help reduce the high blood pressure and the risk of heart disease and promote healthier arteries. They also contain vitamin C and other nutrients.
2.Blackberries
70 grams of these berries contain 4 carbs. They are a real nutrient bomb because are rich in potassium, vitamin C, and vitamin K. Blackberries may help improve brain health and support oral health.
3. Strawberries
This type of berries contains 6 carbs per 100 grams. They are rich in vitamin C, potassium, and folate. Like the raspberries, they are also powerful antioxidants and have anti-inflammatory benefits.
4. Avocado
Yes, it’s a fruit, not a vegetable as we usually think. And, it’s the lowest-carb fruit of all with 6 carbs per 70 grams. In fact, it’s among the best keto foods. Avocados are considered as nutritional powerhouses because they are rich in vitamins, minerals, healthy fats, protein, fibre, and phytonutrients, and antioxidants. They promote healthy heart, skin, eyes, and hair, lower the risk for metabolic syndrome, help with weight loss, prevent cancer, manage osteoarthritis, and protect against diabetes and insulin resistance.
5. Blueberries
75 grams of these berries contains 9 carbs. They are one of the most nutritious berries being rich in fibre, vitamins C, vitamin K, and manganese. They contain antioxidants which protect your body from free radicals, thus protecting your cells from damaging and your body from diseases such as cancer.
6. Plums
65 grams contain 7 carbs. They contain many vitamins and minerals, including vitamins A, C, and K, potassium, copper, and manganese. They also contain small amounts of vitamin B, magnesium and phosphorus. Being rich in vitamins, minerals, antioxidants, and fibre, plums may help reduce the risk of some chronic diseases.
7. Clementines
75 grams contain 8 carbs. They are rich in vitamins and minerals, including vitamins A, C, and K, manganese, potassium, copper, iron and folate. Moreover, they contain a small amount of vitamin B, magnesium and phosphorus. Being so nutritious, clementines prevent free radical damage, support a healthy digestive system, help with weight-loss, stress relief, and improve your vision and skin.
8. Kiwis
70 grams of this fruit contain 8 carbs. They are full of vitamins and minerals, including vitamins A, B6, B12, C, and E, potassium, calcium, magnesium, and iron. They also contain fibre, actinidain, and folate. Being nutrient-rich, kiwis support the proper functioning of the body.
Since most fruits are higher in carbs, except the berries and avocados, you should avoid them when on the keto diet. However, you can consume them as treats. The only thing to remember is that you should eat them in small portions to avoid high intake of carbs.