Fruits on the ketogenic diet?? But what about the sugar? THE CARBS? Surprisingly, not all fruit is high-sugar or high-carb. Some of the low(er)-carb fruits on this list might surprise you! Keep in mind that all these carb amounts are net carbs. All fruits (and most vegetables) have some amount of natural sugar, but the key to finding low carb fruit is choosing those that have lower amounts of sugar along with a comparably hefty dose of digestible fiber.
In general, fruit is best avoided the first month or so on a ketogenic diet in order to manage sweet/carb cravings and is also better used as an occasional treat only when one has a significant amount of weight to lose. Remember that we’re trying to stick to 50 total carbs or less per day, so gorging on fruit and having something like 60 grams of fiber but only 30 net carbs is not within that goal.
Without further adieu, here are our Top 5 Fruits with 10g of Carbs or Less:
A single average avocado has 17 total carbs. However, 13 of those are fiber for only 4 net carbs, and, unlike most other fruit, avocados are PACKED with healthy fats and potassium. In fact, a single avocado has around 29g of fat, 20g of which are monounsaturated. Each one also contains nearly an entire gram of potassium, which is an essential electrolyte while on the ketogenic diet. While some people will eat them straight (I prefer mine salted), many people prefer avocados as a garnish or an ingredient in guacamole. Keto Chef Max’s guacamole recipe here on Keto Quest is FANTASTIC. Find it here: http://ketoquest.com/recipes/guacamole/
Everyone’s heard of olive oil and how it’s a fantastic Keto ingredient. We don’t always think about olives as a Keto food. We remember eating them as kids, sticking them onto our fingers, but olives as a snack tend to fade from being a popular choice as we age. Well, let’s put them back on the menu! They have a great fat profile, and are often stored in a brine not unlike that of pickles, so you can often get a great dose of salt along with olives to help make sure you don’t run short of electrolytes. In 100g of olives (around 20 olives) there’s over 10g of fat and 6 grams of carbs (3 of which are fiber for 3 net carbs). Olives are an ingredient in Keto Chef Max’s Cobb Salad (http://ketoquest.com/recipes/chicken-cobb-salad/) and Taco Salad (http://ketoquest.com/recipes/taco-salad/) but can also be enjoyed all by themselves.
Strawberries are a sweet treat most of remember eating as kids. My parents would soak them in a sugar-water solution to make them extra sweet. Now, that isn’t an option on a ketogenic diet, but we can still have the strawberries themselves! 100g of strawberries, which is about 8 medium-sized ones, is 8 total/6 net carbs. So about 1 total carb per medium-sized berry. If you find yourself with an uncontrollable craving for sweets, try a couple strawberries! In addition to a relatively low carb count, they are a great source of vitamin c and go great in smoothies or on top of Keto Chef Max’s FlaxJax pancake recipe here: http://ketoquest.com/recipes/flaxjax/
Blackberries are another fruit my sister and I would go crazy over as kids. They’re juicy and sweet and satisfying. 100g of blackberries, or about 2/3 cup, is right about 10g of carbs, half of which is fiber for only 5 net carbs. They are a good source of vitamin c and dropping 5 or 10 blackberries is a great addition to a smoothie, or to Keto Chef Max’s Coco-Noatmeal breakfast, recipe here: http://ketoquest.com/recipes/coco-noatmeal/
The highest-carb fruit on this list, 10g of carbs is also around 2/3 of a cup of these small, red fruits. Another good source of vitamin c, and with around 120 mg of potassium, these can definitely fit into a ketogenic diet in small amounts. Like blackberries and strawberries, they’re great to add into a Keto smoothie for some sweetness and are also a great addition to Keto Chef Max’s Coco-Noatmeal breakfast along with or instead of blackberries, recipe here: http://ketoquest.com/recipes/coco-noatmeal/
by Chris Wolf