Question: "Can I eat fruit with a ketogenic diet?"
Answer: "Of course, if you want!"
I'm kidding, of course. I know why people ask this question. This is because in the keto world, fruits are a confusing and often controversial topic. You will sometimes see keto people tracing a hard line in the sand, saying that all fruits, or sometimes specific fruits, are "not allowed" with a ketogenic diet. I have already written to explain why I find it inappropriate to label foods as "keto" or "non-keto". People must consider their own goals, health, activity level and dietary preferences when formulating their dietary strategies.
Nevertheless, it is sometimes difficult to understand how to incorporate fruit into your keto diet. On the one hand, it is "real" food: unprocessed, "whole" and full of vitamins, minerals, fiber and phytonutrients. It is also Primal / paleo approved in moderation. On the other hand, carbohydrates in a typical fruit portion can make up a considerable portion of daily carbohydrate consumption, especially for people who adhere to a very strict version of the keto that only allows 20 to 30 grams of carbohydrates a day (as opposed to the suggestion of 50 grams per day of the diet Keto Reset).
Where are the fruits for an average person who follows a system of resetting with ketos?
Keto people can eat carbohydrates
Sometimes you hear someone say that killers can not eat fruit because they "do not eat carbohydrates". They actually mean that keto people do not eat sugar, which is always an oversimplification because keto absolutely eat carbohydrates. If you eat according to the Keto Reset diet, you will start with 50 kg of carbohydrates a day – maybe a little less if you have type 2 diabetes or metabolic syndrome – with a little room for maneuver if most of your carbohydrates come from vegetables and avocados on the surface.
From the standpoint of the Keto reset, we want you to choose your carbohydrate sources from those included in the blueprint food pyramid. It means no added grains or sugars, but eat nutrient-rich vegetables and, yes, even fruit if you wish.
Which fruits are best for Keto?
When choosing the "best" fruits for keto, you must determine the number of carbs per serving. The high carbohydrate fruits are going to be harder to incorporate into a keto diet while leaving room for liberal consumption of vegetables and avocados encouraged in the Keto Reset.
The information below is taken from the Cronometer database. Be sure to pay attention to the size of the portion. I chose what seemed to be reasonable portions of each in volume rather than in weight (who knows what grape 100g looks like compared to 100g of watermelon?). I've also provided the weight for reference, as well as the fiber content. The Keto Reset diet however does not recommend counting net carbs in fruits.
Before getting the data, note that this list omits foods like tomatoes and olives because that's not what people mean when they ask about fruit.
Let us also leave out two elements that are still on the lists of "products approved by the keto":
Lawyers: Could one ask a question about their compatibility with the keto? So, you know, a whole avocado (136 grams) contains 12 grams of carbs (9 grams of fiber), as well as 21 grams of fat.
Lemons: Most people do not eat lemons but extract them, do not they? The juice of a whole lemon contains 3 to 4 grams of carbohydrates (about 1 gram per tablespoon).
Now for the rest …
Blackberries (½ cup, 72 grams): 7 grams of carbohydrates (4 grams of fiber)
Raspberries (½ cup, 62 grams): 7 grams of carbohydrates (4 grams of fiber)
Blueberries (½ cup, 74 grams): 11 grams of carbohydrates (2 grams of fiber)
Strawberries (half a cup of half, 76 grams): 12 grams of carbohydrates (3 grams of fiber)
Apricot (each, 35 grams): 4 grams of carbohydrates (1 gram of fiber)
Plum (1 medium, 66 grams): 8 grams of carbohydrates (1 gram of fiber)
Peach (1 medium, 150 grams): 14 grams of carbohydrates (2 grams of fiber)
Nectarine (1 average, 142 grams): 15 grams of carbohydrates (2 grams of fiber)
Watermelon (1 cup cubes, 152 grams): 12 grams of carbohydrates (1 gram of fiber)
Cantaloupe (1 cup, 160 grams): 13 grams of carbohydrates (1 gram of fiber)
Honeydew (1 cup cubes, 191 grams): 17 grams of carbohydrates (2 grams of fiber)
Papaya (1 cup cubes, 144 grams): 16 grams of carbohydrates (3 grams of fiber)
Pineapple (1 cup cubes, 165 grams): 22 grams of carbohydrates (2 grams of fiber)
Banana (1 small, 101 grams): 23 grams of carbohydrates (3 grams of fiber)
Coconut meat (½ cup, 163 grams): 25 grams of carbohydrates (15 grams of fiber)
Mango (1 cup sliced, 165 grams): 25 grams of carbohydrates (3 grams of fiber)
Clementine (74 grams each): 9 grams of carbohydrates (1 gram of fiber)
Fig (1 medium, 50 grams): 10 grams of carbohydrates (2 grams of fiber)
Kiwi (1 each, 69 grams): 10 grams of carbohydrates (2 grams of fiber)
Orange (1 small, 96 grams): 11 grams of carbohydrates (2 grams of fiber)
Green apple (1 small, 144 grams): 20 grams of carbohydrates (4 grams of fiber)
Grapefruit (1 small, 200 grams): 21 grams of carbohydrates (3 grams of fiber)
Pear (1 small, 148 grams): 23 grams of carbohydrates (5 grams of fiber)
Apple, red (1 small, 158 grams): 24 grams of carbohydrates (3 grams of fiber)
Cherries (1 cup, 154 grams): 25 grams of carbohydrates (3 grams of fiber)
Grapes (1 cup, 151 grams): 27 grams of carbohydrates (1 gram of fiber)
You understand why it is difficult to integrate the fruits into a ketogenic diet and why blackberries and raspberries are the fruits most often recommended for killers. Nevertheless, it is possible.
By way of comparison, the 7 grams of carbohydrates you "spend" on ½ cup of blackberries could also be attributed to:
1 cup cooked whole brussels sprouts
1 cup cooked chopped broccoli
2 cups raw chopped broccoli
1¾ cup of raw shredded cabbage
8 small carrots
4 cups baby spinach
5 cups of kale
1 small whole cucumber
1 medium red pepper
Tips for Incorporating Fruit into Your Keto Diet
Select low carbohydrate fruit and limit portion size.
Eat whole fruit, no fruit juice. Whole fruits induce a lower glycemic and insulinic response. Smoothies can quickly become oil bombs, and they are usually less reassuring than their separately consumed ingredients because you do not have to chew them. Include smoothies with attention.
Think of to synchronize them strategically with the times when you are most insulin sensitive: in the morning and especially after exercise. (This is good advice for any food or meal that is high in carbohydrates.) Similarly, you can save fruit consumption for higher carbohydrate ("carbohydrate") meals if that's part of your routine. However, if you are struggling with insulin resistance, any kind of carbs may not be right for you at the moment.
Eat seasonally and locally. This recommendation is not only for people who are on a diet, but seasonal and local consumption will automatically limit your consumption of fruit for much of the year unless you live in a warm place (in which case hopefully, you will have plenty of time outdoors and a sunny year). round too!)
But I heard that I had to avoid fructose for health?
Fructose is often demonized because it is (wrongly) thought that fructose only contributes to de novo lipogenesis. As Mark wrote earlier, although fructose and glucose are metabolized differently in the body, it is likely that one cuts the hair in four to assert that one is more or less healthy than the other when they are taken into account as part of his diet. Although it has been proven that reducing sugar consumption improves various health markers, it usually involves reducing high fructose corn syrup and other added sugars without eliminating a green apple. and a portion of berries. If you follow a ketogenic diet aligned with Primal and you already limit your total sugar intake, it is probably not necessary to specifically avoid fructose that comes in the form of whole fruit.
That said, some of the gastrointestinal disorders that are so common today may be attributable, at least in part, to fructose malabsorption problems. If you have been diagnosed with IBS or if you have chronic gastrointestinal symptoms, you may want to consider having your doctor test your breath for hydrogen to detect fructose malabsorption. You can also try to eliminate, then reintroduce fruits to see if it affects your symptoms.
Do not forget that a constant ketosis is not required
If you avoid fruits because you are afraid of being knocked out by ketosis, do not forget that once you are adapted to keto it is useless to stay in ketosis 100% time, unless you use a keto therapeutic regimen to treat a serious illness. In addition, if there is a fruit that you want to specifically include in your keto diet, you can also test your individual physiological response to that fruit using a ketone reader.
One last word: When you plan to add fruit to your keto diet, ask yourself if you are still at a point where it would be best to abstain for do not trigger cravings for sweets. This is a n = 1 situation. If you think some fruits would add to your overall enjoyment of your way of eating keto or if you are looking for ways to incorporate more Primal approved carbohydrates, go for it. . If you are still struggling to get rid of your sugar habit, perhaps wait until now, knowing that you can always choose to add fruit later.
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