Are you on a low-carb diet like Keto or Atkins? If so then it’s important to do carb counting. Atkins limits carbs in the four phases of the diet plan. Meanwhile, Keto limits daily carb intake ranging from 5% to 10% of total calories. It can be tough to count carbs but it’s required when on a low-carb diet. Yes, there’s an app for that! It’s important to know the general number of carbs in different food groups. That includes how many carbs in fruit. This food is chock-full of nutrients like vitamins, minerals, enzymes, and antibiotics. You can enjoy fruit as a dessert or snack since it’s “nature’s candy.”
However, it’s important to watch your carbs even when considering apples, oranges, avocados, or bananas as snack food. Some fruits like raspberries and blackberries are quite low-carb. Meanwhile, pears and raisins both have 28g of carbs, which is over half that’s allowed on a 50g Keto diet. There’s nothing wrong with breaking down and having a higher-carb piece of fruit during special occasions. However, it could kick you out of ketosis. So, it’s important to know the carb count of different fruits so you’ll know what to eat and what to usually avoid.
How Low-Carb is the Ketogenic Diet?
The Keto diet was developed in the early 1920s and was first used at the Mayo Clinic in 1923. During the early years, it was used to treat conditions like diabetes and epilepsy.
Flash forward nearly a century later. Today the keto diet is mostly used for weight loss. Health experts usually recommend following the diet plan for a month or two. This is due to the goal of hacking the body’s normal metabolic system.
The body’s first choice for energy is food calories. However, the keto diet is low-carb (25g to 50g). When the body gets limited calories, this causes the body to get energy from different sources. This entire process is “ketosis.” It’s the metabolic state that gives the diet its name and involves the liver making stuff called “ketones.”
The body also breaks down fat when it’s in ketosis. These two sources of ketones and fat stores are how the body and brain are fueled up during ketosis.
This makes carb-counting a critical feature of the Keto Diet. There are various ways to get into ketosis faster but the main ones are following the diet’s low-carb and high-fat features.
It might seem that all fruits are Keto-friendly since they’re natural foods. However, that’s not the case. One of the main issues is fruits contain natural sugars, which can cause blood spikes like refined grains or white sugar.
Fruits are healthier than refined sugar or white flour. That said, you should still get the carb counts for sweet foods. This will help you to do meal planning and pick the “right” snacks in between meals.
Some fruits are quite low-carb while others are iffy. One X-factor is what keto version you’re following. For example, there’s one modified Keto that allows higher carbs as a pre-workout meal or snack.
Keto Diet: How Many Carbs in Fruit Is Allowed?
That’s the million-dollar question. The answers are as different as the weight of a raisin and pumpkin. Fun Fact: the world record for the world’s heaviest pumpkin is about 2,625 pounds (1,190 kg).
If you want to enjoy a low-carb fruit on Keto or Atkins you should consider berries. These include strawberries, blackberries, and raspberries.
Here are some examples. 100g of strawberries has just 8g of carbs. Blueberries are slightly higher at 14.5g carbs for the same amount.
Meanwhile, the majority of fruits are surprisingly high in carbs. A medium pear and 1 ounce (28g) of raisins both have 28g carbs. That’s a problem if you’re allowed 25g of carbs per day on Keto.
There are other high-carb fruits to watch out for:
- Mango (1 cup): 28g
- Banana (medium): 27g
- Apple (medium): 25g
- Date (1 large): 18g
- Grapes (100g): 17g
As always there are some things to keep in mind. First, these carb counts are just for the fruits themselves. When you add other ingredients to make desserts the carb counts will increase.
That said, another issue is you’re getting tons of nutrients from fruits. They include:
So, besides the carbs, you’ll be getting high-nutrient foods when consuming fruit. It’s still a healthier option than 2 Oreo Double Stuff cookies, which are 56% carbs.
A related issue is sometimes you can “celebrate” with fresh fruit. Let’s say you’ve had a tough week at work or school, or it’s your birthday,
The fruit is relatively high in carbs. You could drink a 3-liter bottle of Coke and stay out of ketosis for a whole week. Meanwhile, some fresh fruit would risk getting kicked out for a day.
You could go super-low-carb for the whole day. That could allow you to enjoy some fruit while staying in ketosis. It would just require some tweaks and sacrifice.