These lower-carb picks are still on the menu. Even celebs like Kourtney Kardashian, Halle Berry, and Vanessa Hudgens have all spoken publicly about adapting a keto lifestyle. The gist of the eating plan? Take a medium-sized apple for example, which alone has 20 to 25 grams of carbs—aka a full day’s carbohydrate allowance. Below, nine you can actually eat on the keto diet. Not only are they packed with healthy monounsaturated fats, vitamins, minerals, and fiber, but they are low like, super low in carbs. Keto diarrhea and constipation is a real phenomenon, and while there are a few possible culprits, not enough fiber is one of them. One cup of blackberries has nearly 8 grams of fiber, which is about a third of your recommended daily value. Some categorize coconut as a nut or a seed instead. You can either buy an entire coconut and scoop the meat out yourself, or you can buy it dried or canned.
If you desperately want an apple and nothing will satisfy that need, break out your kitchen scale! They are commonly consumed on a ketogenic diet in the form of sauces or added as a flavor enhancer in many recipes. Yep, these salty snacks are also technically categorized as a fruit. But that means oranges have to go, too. As with all berries, strawberries share many of the health benefits that the other berries have. At the bottom, you can find a visual list of all common fruits and their respective carb counts per serving. More How to lose weight 7: avoid eating fruit New study: Can eating too much fruit cause diabetes? Per the USDA database. Fruit juice, canned fruits, and fruit snacks tend to have added sugar and are not considered keto friendly.
Updated Sep 13th, — Written by Craig Clarke. Medical review by Dr. Frank Aieta, ND. Can you eat fruit on a ketogenic diet? When people switch to a ketogenic diet, fruit can be an area of confusion. Fruit has been marketed as healthy for many years and generally has a positive stigma behind it. On the ketogenic diet, however, fruit consumption can make it difficult to keep our carbs restricted below 30g per day so we can enter ketosis. In most cases, just one piece of fruit will make up the majority of our daily carb intake on keto. Since fruits are packed with natural sugars fructose and glucose, we have to carefully watch the amount of low carb fruit we eat each day. The best strategy to minimize fruit sugar intake is to stick with berries notably raspberries and blackberries, avocados, olives, and tomatoes as our fruits of choice on the ketogenic diet. It is also a good idea to avoid any medium and large sized fruits as they tend to have too many sugars for ketosis.