Fruit is an excellent way to get a sugar fix on keto; it’s sweet, healthy, and highly nutritious.
But there’s one crucial thing to remember, fruit is still sugar, and therefore some of it can pack a lot of carbohydrates, so it’s essential to pick suitable fruits to snack on and keep track of your intake.
Because some fruits can kick you out of ketosis, it’s essential to understand which fruits are the best and worst to eat when following a keto diet.
The fruits you want to include in your keto diet will naturally be higher in fiber and fat and lower in glucose. These are also the best kinds of fruits to make smoothies, making them more filling and reducing the need for snacking.
Let’s find out more about the best and worst fruit for keto.
Best Fruits on Keto
Below is a list of the best fruits to eat on keto that won’t kick you out of ketosis. However, remember to keep an eye on portion control.
Avocado
Avocado is a staple for anyone on keto because of its high-fat content and low-carb content. For example, one medium avocado contains 1.8g net carbs and a massive 14.7g fat.
Avocado also makes a great addition to smoothies instead of bananas, giving them a thicker, creamier consistency.
Rhubarb
The rosy red flesh of a rhubarb is an excellent choice of fruit on keto; it is sweet and tangy and super low in carbohydrates at just 3.3g per cup. In addition, you can use rhubarb in keto-friendly desserts.
Cantaloupe Melon
Okay, so cantaloupe melon is relatively high in carbs, so you will need to make sure you stick to small amounts. However, it can make an excellent keto snack when enjoyed in moderation. There are 12g carbs in 1 cup of melon.
Berries
Berries such as raspberries, blackberries, blueberries, and strawberries are great on keto. Putting them into smoothies for extra sweet flavor or adding them to yogurt or pancakes can make great snacks or breakfast choices.
Check out this keto-friendly berry smoothie for inspiration.
Star Fruit
Star fruit might not be the one that you’re familiar with, but if you can get your hands on it, it’s the perfect fruit to eat on a keto diet at just 5.3g per cup. This tropical fruit is full of flavor and works well with meat as well as a sweet snack. You can usually find star fruit in Asian grocery stores.
Coconut
Coconut is just like avocado on keto because it’s high in healthy fats and very low in carbs at just 5g of carbs in a single cup. The great thing about coconut is that you can get it in many forms, such as flour for cooking, milk, flakes, or butter. Of course, it also makes a tasty snack just as it is.
Citrus
While you might not want to go and sink your teeth into a juicy lemon or lime, what you should be doing on keto is incorporating them into your meals. They’re packed full of vitamin C and antioxidants and extremely low carb. In addition, lemon is excellent for adding flavor to dishes by adding it to salad dressings, sauces, and vinaigrettes.
Worst Foods to Eat on Keto
Below is a further list of the fruits you’ll want to avoid if you want to stay in ketosis.
Dates
Dates, and specifically Medjool dates, are lethal when it comes to sugar content and the keto diet. One date contains a whopping 16.4g of carbs. Too many of these, and you’ll undoubtedly be kicked out of ketosis.
Bananas
Although bananas are a filling snack and make a great smoothie, they’re incredibly high in carbs. One medium banana can contain up to 25g of carbs, making them one of the worst fruits to eat on keto.
Apples
Although apples are considered a healthy snack, but while in keto, they are not considered as healthy. Apples are very high in carbs at 17g for one small apple.
Dried Fruits
If you want to stay in ketosis, you must avoid snacking on packs of dried fruit such as apricot, currants, and cranberries. Just a quarter cup of dried fruit could contain around 30g of carbs.
The Bottom Line
When eating fruit on a keto diet, the main thing to consider is tracking and calculating your macros. While all fruits have many health benefits, not all are advisable if you want to remain in ketosis.
There’s more here to learn about what you can’t eat on keto.
