- Fruits can be high in carbs.
- You can eat up to 50 grams of carbs and be in ketosis.
- We talked to experts about which fruits are the best to eat on keto.
Maintaining ketosis is the most important part of the ketogenic diet, as indulgence in high-carb and sugary foods can throw any fat-burning action you’ve achieved out the window. That means consuming fruit on the keto diet can be a bit tricky, as registered dietitian Vanessa Rissetto, RD, explained that fruit tends to be higher in sugar, which can indeed impede ketosis.
However, Rissetto told INSIDER that no two people observing this diet are the same, and some individuals can manage to eat up to 50 grams of carbs and still be in a state of ketosis. If you definitely happen to be one of these lucky individuals, she recommends selecting low-sugar berries (think raspberries) an eating them sparingly.
But, if you aren’t exactly a berry person, we spoke to other nutritional experts about some other fruit choices you can consume on this diet plan. From avocados to olives to prunes, here are some of the fruits you can definitely eat on the keto diet.
It’s important to keep your carb consumption under control
“In order to reach and maintain ketosis, carbohydrates need to be kept under a certain amount, typically under 5% of total calories or 50 grams per day, though some people may need to restrict carbs even more in order to reach ketosis,” said registered dietitian Jillian Kubala, MS, RD.
With that being said, she explained that the question isn’t really what types of fruits fit best with the keto diet, it’s simply how much fruit and other carbohydrate sources you can consume while staying in ketosis, and hitting your set macronutrient range when following a keto diet. This typically includes 75% fat, 20% protein, and only 5% carbohydrate, though there are different variations, she added.
Choose fruits that are high in fiber and are low-glycemic
“When choosing fruits on the keto diet, you should opt for nutrient-dense, high-fiber options that are low on the glycemic index,” Kubala told INSIDER. This simply means that these fruit choices have a smaller impact on blood sugar than other fruits and include choices such as berries, grapefruit, cherries, and apples, she explained.
Munch on some tomatoes
“Tomatoes provide juiciness and umami flavor, with only a few carbs,” said Leslie Bonci, sports dietitian for the Kansas City Chiefs, MPH, RDN, CSSD, LDN. Feel free to make keto-friendly meals using this ingredient, she suggested, which include a salsa with tomato, onion, green pepper, and spices with veggies as a snack, or as a topping for a frittata, steak, chicken, and fish such as swordfish and halibut.
Don’t shy away from olives
Bonci suggested that olives are another keto-friendly fruit choice, as they add a briny and salty taste to foods, and are simply delicious when added to eggs, chicken, and fish.
Add prunes to your shopping list
“Prunes are naturally high in sorbitol so they can have a laxative effect, and help ease some of the digestive difficulties seen in those following a keto diet,” Bonci explained. Plus they are quite sweet so can be a nice substitute for those finding it hard to give up sweets altogether, she added.
Add some pumpkin to your diet
“Pumpkin is very versatile – so you can enjoy it in multiple variants,” suggested Vania Nikolova Ph.D., and head of health research at RunRepeat.com. It is also a good source of vitamin A and also soluble and insoluble fiber, she explained.
Eat some blueberries
“Berries are delicious and available year-round — fresh or frozen,” Nikolova told INSIDER. They are a fantastic source of antioxidants, vitamin C, and fiber, she explained, and go great in smoothies and salads.
Pack some strawberries in your work bag
But if you aren’t a fan of blueberries, Nikolova suggested eating strawberries, as she said they have basically the same benefits as blueberries. Strawberries are also sweeter than blueberries, so if you have a craving for sweetness, strawberries are a smart choice.
Get creative with avocado
“Avocado is a fantastic source of monounsaturated fat and is especially great for the keto diet,” Nikolova said. It’s not sweet, so it won’t help you with your sweet tooth, she explained, but it’s a great source of fiber, which makes your salads filling and delicious.
Nosh on some honeydew melon
Nikolova said that not only is honeydew delicious and sweet, but it also has large fiber and water content, so it’s quite filling. In addition, she added this fruit provides a great source of vitamin C and potassium.