When you think of a healthy diet, you might think of a meal plan that includes plenty of lean meats, low-fat dairy, colorful fruits and vegetables, and whole grains. That’s what we learned in school, particularly with the food pyramid. But, more and more people are finding that they thrive on something a little different. Whether you’re vegan or you want to try a low-carb diet, there are variations on a traditional diet that can work for you. So, what about a ketogenic diet? Can you still indulge in carbohydrates on keto? And, moreover, how do you go about Eating Fruit On Keto? Well, that’s what we’re here to discuss.
There are probably some people out there who think that eating fruit on keto is impossible. But, that’s not quite true. Actually, you might be surprised to find out what you can do on a ketogenic diet. Of course, it may vary depending on how strict you’re going. We’ll discuss eating fruit on keto guidelines for a very strict keto diet (fewer than 20 grams of carbohydrates in a day) and a less strict keto diet (fewer than 50 grams of carbs per day). Ready to learn more about eating fruit on keto? Let’s dive in!
Eating Fruit On Keto: High-Carb Fruit Versus Low-Carb Fruit
At first glance, you might not know the difference between all the types of fruit out there. How can you tell if a fruit is high-carb or low-carb? Well, we’re not sure that there’s a properly hard-and-fast rule. Except, in general, berries are pretty good, and everything else is not great. Before we dive into the specifics of net carbs in fruit, let’s talk about the grading scale here. Basically, we’ll be looking at each type of fruit in a standard 100 gram serving. Of course, that might be more or less of each fruit (100 grams of blueberries is around three handfuls, whereas 100 grams of banana is probably about one banana).
In general, eating fruit on keto doesn’t have to be too complicated. Raspberries, blackberries, and strawberries all have fewer than 7 net carbs (per 100 grams, as we said). Blueberries come in a little higher, with about 12 net carbs. So how about all the other fruits? Well, while cantaloupe, coconut meat, lemons, and plums aren’t horrible for eating fruit on keto (all under 8 grams), everything else is on the high side. Bananas actually come in around 20 grams of carbohydrates. So, if you’re doing a super strict keto diet, you might want to avoid bananas altogether.
Eating Fruit On Keto: Loose Keto Diet
We hesitate to say that there’s such a thing as a loose keto diet. (Although, we’ve heard about people purposely coming up with a “lazy” keto diet.) But, in our minds, anything that you do to purposely put yourself in ketosis requires a bit of effort. What we mean here by a loose keto diet is one that allows you to eat around 50 grams of carbohydrates per day.
Now, let’s pretend you’re only eating fruit here (please don’t; you won’t get enough calories to survive). We have to exclude other food groups at the moment because many other things you’ll be eating on a keto diet still contain carbohydrates. So, for eating fruit on keto, you could eat around two and a half bananas per day. Or, you could have three medium-sized oranges. You could have 40 grapes in a day. On the other hand, you could binge out on 18 handfuls of blueberries (kidding, but not really). Of course, you’re NOT going to be just eating fruit on keto. So, keep in mind that fruit is more like a candy when you’re eating with a ketogenic mindset.
Eating Fruit On Keto: Strict Keto Diet
When we say “strict” keto, again, we’re not saying that keto isn’t strict to begin with. But, this refers to a ketogenic diet in which you’re consuming fewer than 20 grams of carbohydrates every day. (Please make sure your doctor approves of your diet before you start.) Now, if you’re really being that strict, you will probably have to stick exclusively to the berries (unless you’re fond of eating whole lemons, which we’re not). Honestly, just a few berries to flavor a salad or to get something sweet with dessert is probably your best bet. Again, watch out for blueberries – stick to blackberries, strawberries, or raspberries if you’re eating fruit on keto.
Eating Fruit On Keto: What Else Has Carbs?
We hope you’re doing research on how to effectively do a ketogenic diet. We’ve got an article or two you could look at, in fact. Mainly, we hope it doesn’t come as a surprise that foods other than bread and fruit have carbs. For example, vegetables have carbohydrates. And, so do nuts, beans, and other grains like quinoa. So, you shouldn’t binge out on 20 grams (or 50 grams) of fruit and then continue on with the rest of your keto diet. Because, you might knock yourself out of ketosis. So, make sure you’re carefully figuring out what you’re going to be eating every day. Meal plans may help you choose the right foods on a daily basis.
Eating Fruit On Keto: The Nutrients
Now, this writer is vegan, which means that keto isn’t out of the question, but it wouldn’t be very fun. However, you might want to know (just as we do): what about the nutrients in fruit? Don’t you need to be eating fruit on keto to stay healthy? Well, this is where your doctor comes into play. You can seek out advice from either your regular medical professional or a dietician. But, you should definitely ask your doctor how you can safely eat a ketogenic diet. Some keto websites claim that the nutrients in fruit are unnecessary. Or, that you can get all the necessary nutrients from vegetables. We say that it’s better to be safe than sorry. So, before you bash eating fruit on keto, make sure you’re doing everything safely. Best of luck!