Are you on a low-carb diet like Keto or Atkins? If so then you might be wondering if you can eat fruit on low carb diet. When on low-carb diets it’s always important to do carb-counting. If you’re on a diet like Keto or Atkins then you’ll want to know the number of carbs of certain fruits. Fruits aren’t sky-high in carbs. However, when you’re only allowed 50g of carbs per day, there are some that are a no-go. Fun Fact: One mango has 50g of carbs. In fact, several healthy fruits are actually somewhat high in carbs. In that case, it can kick you out of the state of ketosis.
When on a low-carb diet there are some fruits that are allowed while others are question marks. They might not be sky-high in carbohydrates if you’re consuming 150g per day. However, it’s another story when you can only consume 50g or even 20g in one day. The key is to know the carb count of different fruits. This can help you decide which ones to go with and which ones to skip. The main goal of an ultra-low-carb diet is to keep carbs low enough so you can stay in the state of ketosis.
What Are Low-carb Diets All About?
It’s important to first talk about the nuts and bolts of these diets, which include Keto, Atkins, and South Beach. The goal of these diets is to reduce carbs so your body goes into a state of ketosis. What’s this all about? It causes your body to get energy from stored fat. Ketosis also makes the liver produce more molecules known as “ketones.” These mostly fuel the brain but also the body.
The main goal of this diet is to stay in ketosis. You can do that by staying under 20g of carbs per day. However, this is quite low. In fact, it’s like eating one serving of raspberries and blackberries. That’s it! It’s more practical to stay under 50g per day and especially if you stay on Keto long-term.
This provides more leeway about what you can eat. For example, a serving of strawberries has 6g of net carbs. This is only about one-eighth of what you’re allowed on a 50g diet. If you add heavy cream you can still keep the berries at a low carb count and stay on target for the day.
On the other hand, as noted a mango is one example of a high-carb fruit that isn’t Keto-friendly. It’s a superfood that’s loaded with vitamins, minerals, and antioxidants. However, as with whole grains and starchy veggies, one of the drawbacks of a low-carb diet is you have to count carbs and ditch a lot of healthy food.
A caveat is this doesn’t mean you can never eat fruits with moderate/high carbs. Many of these foods are still superfoods that are loaded with nutrients. It’s actually a good idea to eat them from time to time to get the nutrients they provide. For example, consider the fact that one guava has nearly 1.5x the daily value (DV) of Vitamin C.
Can You Eat Fruit on Low Carb Diet?
In short, the answer is: yes. However, it’s important to know which fruits are the lowest in carbs. You should also check the net carbs. Since the body can’t digest fiber this means it’s subtracted from the total carbs to give you the net carbs.
Here are some of the lowest-carb fruits you could add to your diet:
Along with blackberries and raspberries, this is one of the best options for low-carb berries. There’s about 7.7g of carbs in one serving. You also get a high amount of Vitamin C and Potassium for good health. There are many reasons why strawberries are one of the most popular berries on the planet. It turns out they’re also low-carb!
In one serving you get just 7.5 of carbs. This is relatively low and makes it a good option for low-carb diet. The fruit is also sky-high in water so it has a low calorie count. Watermelon is high in different nutrients like Vitamin A, which makes it a good option in terms of nutrients. This is easily one of the most refreshing fruits on a hot summer day.
These are both low-carb at under 10g of carbs. Cantaloupe has a little less at about 8g of carbs. You can use the fruit in a number of different ways. /However, one of the best ways is to slice them and eat them by themselves. If you want to make the fruit more Keto/Atkins friendly then add some heavy cream for good fats.
This is easily one of the best Keto-friendly fruits. You’ll get about 8.6g of carbs in one serving and even less when the fiber is subtracted. Another plus of avocados is they’re about 80% fat. This makes them the perfect low-carb fruit since they’re low-carb and high-fat.
High-Carb Fruits to Avoid (Usually)
This fruit is featured in pineapple juice, fruit salad, and even pineapple upside-down cake. It’s also high-carb with one cup having 22g of carbohydrates. Fun Fact: you get over 130%daily value of Vitamin C and three-quarters of your manganese. However, in terms of carbs, this isn’t the best option.
This is known as the “king of fruits” and is easily a superfood. One cup of mango is lower than a full fruit at 28g of carbs. However, this is still high and nearly 60% of what you can consume during one day on Atkins or Keto. This generally makes it a no-go versus other fruits like most berries and avocado.
This fruit is actually higher-carb than other options like strawberries and raspberries. In one cup you get 21g of carbs, which is about 40% of your daily intake for the ketogenic diet. However, blueberries are sky-high in antioxidants so it wouldn’t be the worst thing to eat on your birthday or the first day of summer.
An apple a day will kick you out of ketosis for a day. A medium-sized apple has 25g of carbs. This is due to various factors including it being a high-fiber fruit. Apples are high-antioxidant so they can help to keep you healthy. However, when you’re on a low-carb diet you should try to limit your apples.
This is definitely a superfood since it’s chock-full of nutrients like potassium and Vitamin B6. However, it’s also high at 27 carbs. That’s over half of what you’re allowed for a full day on the Keto/Atkins diets. It’s still a fruit you could enjoy once in a blue moon due to the high-nutrient content but generally one to avoid after learning can you eat fruit on low carb diet.