Creative Ways To Fit Your Carbs With Natural Keto Friendly Fruits

All across the globe, people are raving about one of the newest trends in dieting and nutrition: the keto diet. This low carb diet reaches beyond your typical “calorie counting meal plan” into a lifestyle that can help otherwise healthy people lose or maintain a healthy body mass index, and followers of the keto diet love the lack of restriction that’s put on their eating habits. Should you decide to jump on the keto bandwagon, you’ll enjoy fish, shellfish, cheese, bacon and burgers. However, there’s a catch. On the keto diet, you’ll only be consuming about 30 grams of carbs each day to begin with.

Do you love your bagels and baguettes too much to give keto a try? Well, you may not have to worry. Followers of the keto diet can enjoy carbohydrates, and they’ve found some tasty, creative ways to fit them into a healthy keto diet! Fruits, for instance, are a fiber- and nutrient-rich option for keto dieters. In this guide, we’ll look at what the keto diet is, and then will explore eight of the healthiest, most keto-friendly fruit options you’ll love to snack on!

What is the keto diet?

If you’re not familiar with the keto diet, it’s quite simple to get the hang of. Depending on your unique nutritional needs, you’ll consume a very high-fat, low-carbohydrate diet or low carb diet that may offer several health benefits to you. Over the years, you’ve probably noticed that dieters have tried many fads as well as legitimate nutritional plans. There was the Atkins diet, which was popular at the turn of the 21st century. The grapefruit diet, the paleo diet, the cabbage soup diet and the Mediterranean diet are others. Note that some of these eating plans are more effective – and healthier – than others.

Rest assured that, while the ketogenic diet has only recently become popular among health fanatics, doctors and scientists are studying the effects and safety of the plan. Studies show that the keto diet can, in fact, decrease body fat drastically in obese patients. Furthermore, these studies indicate that it’s perfectly safe to continue on the keto diet for an extended period of time.

How do you follow the keto diet? Well, you’re going to be cutting your carbs quite a bit. As mentioned, you’ll begin the ketogenic diet with only about 30 grams of carbs per day. (This may be different for different people, so be sure to speak with a nutritionist.) That’s roughly the equivalent of two slices of white bread! If that sounds like torture to you, please read on! There are plenty of keto-friendly options you can choose that will allow you to enjoy your diet and its benefits.

Curious about how the keto diet works? Let’s take a look at what a ketogenic diet will do to your body.

What does ketogenesis do?

The keto diet is based on a principle called ketogenesis. A typical body burns carbohydrates for fuel before it will burn proteins and fats. The idea behind a ketogenic diet is to only supply your body as many carbohydrates as is necessary to stay healthy. Then, you’ll let your body do the rest. Once your body has “run out” of carbohydrate fuel, it will begin to break down the fats and proteins you eat and use them for energy. In a nutshell, your body is now using its reserves of fats, as well as the proteins you eat, to fuel itself. That, in turn, can lead to successful weight loss.

In addition to helping you achieve and maintain a healthy weight, the keto diet may offer other health benefits to those who follow it. A few notable conditions that can be positively impacted by ketogenesis are:

• Epilepsy and seizures

• Acne

• Some types of heart disease

• Some brain diseases

• Type 2 diabetes

A keto diet may even be helpful in managing Parkinson’s, autism and certain types of cancer!

Please note that your medical history is unique to you. It’s absolutely imperative that you speak to a physician, doctor or nutritionist before beginning the keto diet. Women who are pregnant should not follow the keto diet, and those with Type 1 diabetes should exercise extreme caution.

Carbohydrates on the keto diet

When you read the words “20 grams of carbs,” were you in shock? Don’t worry. That number might not be suitable for you. Always consult with a physician, or talk to a nutritionist. Together you can determine your exact allowance of carbohydrates.

Now, with that said, when you begin the keto diet, you’ll want to think outside the box. There are so many ways you can consume carbs other than just by eating bread! You can get your carbohydrates through:

• Vegetables – there are many low carb options like spinach, cauliflower or Brussels sprouts that will add flavor to your meals without pushing you over the carb limit

• Cheese – cheese is extremely flavorful and makes a great addition to your omelets or other treats

• Yogurt and cottage cheese – dairy products do contain carbs, but they’re also high in protein. Choose whole fat products and avoid the high-sodium, high-carb skim versions

• Fruits – as you may have guessed by the subject of this guide, there are many keto-friendly fruits that will satisfy your cravings for sugary foods in a healthy way

Let’s now take a look at the 8 healthiest, most keto-friendly fruits you can find in supermarkets near you. Before we begin, there’s one important thing you need to know about the keto diet: carbs from fiber don’t count! When you’re calculating the carbohydrates you eat  during the day, you’ll want to subtract the carbs that come from fiber. We’ll explain this further as we move along the list.

Berries

Berries are undoubtedly the healthiest and most keto-friendly fruits you can find. Blueberries, raspberries, strawberries and blackberries are high in antioxidants and fiber, and are just sweet enough to make you feel like you’re splurging, even though you’re sticking closely to your keto plan! Let’s take blackberries as an example. One cup of blackberries contains 14 grams of carbohydrates. For most people, that’s about half your allotment of carbs for the day. However, remember that you’re permitted to subtract the carbs that come from fiber.

That same cup of blackberries contains 8 grams of dietary fiber. That means that for every one cup of blackberries you eat, you’re only netting 6 grams of carbs! You can feel free to snack away!

Other berries that are keto friendly include:

• Strawberries – 9 grams of net carbs

• Blueberries – 7 grams of net carbs

• Mulberries – 1 gram per 10 berries (usually eaten dried – watch for added sugar!)

As you can see, berries are super high in fiber and naturally low in carbs. Be sure you check dried fruits for added sugar, as this will obviously put you closer to your carb limit for the day. Be mindful of blueberries, as well. Though they’re very high in antioxidants and other nutrients, blueberries are very high in carbs and lower in fiber than other berries.

Peaches

Peaches, those fuzzy little sweet treats, are another fruit that’s quite keto-friendly. When you eat peaches in moderation, you’ll enjoy a juicy summer classic that’s rich in vitamin C and essential minerals. One small peach contains around 12 grams of carbs, but you’ll subtract the approximately 2 grams of fiber in the fruit. That means a net of only 10 grams of carbs per peach. People on the keto diet love to pair peaches with full fat yogurt and cottage cheese. In addition to being a low carb option, peaches contain tons of naturally occurring nutrients that are great for your health. You’ll find phosphorus, which will help keep your bones and teeth strong. Antioxidants will help ward off disease and certain types of cancer. The zinc in peaches can even make you look younger!

There is no fat in peaches, but the fruits have been shown to protect your neurological system. Alzheimer’s and macular degeneration can be slowed by enjoying peaches from time to time. As with any fruit, be mindful to eat the “fresh” version of this fruit. Calories and sugars in dried fruits can add up quickly, so it’s best to stick with the juicy version of your favorite keto-friendly fruit.

Apricots

If you can’t quite wrap your tongue around peach fuzz, why not try adding keto-conscious apricots to your daily routine? These little tart fruits will only net about 3 grams of carbohydrates per whole fruit, so feel free to snack on two!

Apricots are great for keto followers, but they’re a healthy option for anyone looking for a nutritious snack. Apricots can:

• Help ward off disease– they’re rich in antioxidants

• Improve the health of your eyes, as they’re high in vitamins A and E

• Improve the appearance and health of your skin – you’ll get plenty of vitamins C and E

• Promote gut health – that’s the fiber!

• Help regulate muscle contractions and keep you hydrated – they’re full of electrolytes like potassium

Apricots are typically a summer fruit, so depending on where you live you may only be able to get them in summer. However, apricots do freeze well, so stock up in-season and enjoy these tangy little fruits year round. We love adding sliced, frozen apricot to our water for a refreshing treat.

Melons

What’s your favorite melon? Do you like watermelon? Cantaloupe? Honeydew? Muskmelon? No matter which you prefer, melons are usually a good bet for a keto-friendly snack. Let’s crunch the numbers, and you can choose which melons you’d like to add to your breakfast or snack routine.

Watermelons contain 12 grams of carbohydrates per cup of watermelon. There are only .6 grams of fiber per cup, so the net carbs don’t change too much. However, 12 grams of the fruit is still a healthy snack, and watermelon contains tons of nutrients, including:

• Vitamin B6

• Lycopene

• Potassium

• Thiamine

• Zinc

• Copper

• And more!

Cantaloupe contains 13 grams of carbs per one cup of cubed melon. There are 1.4 grams of fiber in your serving, making this a great keto-conscious snack. Cantaloupe contains plenty of:

• Vitamin A

• Vitamin C

• Potassium

• Iron

• Calcium

If you’re a honeydew fan, you’ll be happy to know that there are 15 grams of carbs in a cup, and 1.4 grams of carbs. Honeydew is rich in:

• Vitamin C

• Vitamin B6

• Folate

• Vitamin K

• Potassium

• Magnesium

Try honeydew cucumber soup for a refreshing low-carb summer meal. As you can now see, melons are a great way to get a few carbs into your diet without going over your limit for the day!

Lemons and Limes

When you think of fruits to snack on, you may not necessarily think of lemons and limes. However, these citrus darlings have some great benefits, and they’re extremely low in carbohydrates. Need the proof? One wedge of lemon yields juice containing only about a half a gram of carbs. Want a bit more flavor? There are 2 ounces in one ounce of lemon juice.

Why are we so interested in lemon juice? Well, first of all, lemon and lime both are natural diuretics. That means that you can add a splash of lemon or lime juice to your water and find that you’ll retain less fluid. These citrus fruits are also healthy options because:

• The vitamin C in these fruits helps keep your heart healthy

• The pectin fiber in these fruit juices can help keep you feeling full, acting as a natural appetite suppressant

• Lemons and limes help promote kidney health

• The fruits can help fight iron deficiency and anemia

• Lemons and limes can keep your gut healthy and aid in digestion

Plus, they taste great! “Dress” your salad with a splash of lemon or lime juice or add a wedge or two to your water bottle before you leave for the gym. Lemons and limes are extremely keto-friendly and they’re oh-so good for you, too!

Avocado

Avocado is one of those fruits you may not immediately think of when you consider fruit options. However, avocado is indeed a fruit, and it’s indeed one that’s keto-friendly. People who follow traditional weight loss plans may be tempted to steer clear of avocado. After all, it’s very high in calories and also in fats. Those fats are the “good” kinds, or monounsaturated fats. These fats can help keep your heart and neurological system healthy when you eat them in moderation.

In addition to these fats, avocado will give you plenty of:

• Vitamin C

• Vitamin E

• Vitamin K

• Vitamin B6

• Folate

• Niacin

• Potassium

• Riboflavin

Of course, avocado is also delicious! On its own or as a part of a recipe, you can’t beat the creamy texture and musky flavor of this fruit. Are you curious about the carb count in avocados? One cup of avocado has 12 grams of carbohydrates, but 10 grams of fiber. That means every full cup of avocado you enjoy contains only 2 net carbohydrates!

Tomatoes

What goes well with avocado? Tomato, of course! Whip up a scrumptious low-carb guac when you add keto-friendly tomatoes. One cup of cherry tomatoes will yield about 6 grams of carbohydrates, but 2 grams come from fiber. That means just 4 grams of carbs for your keto plan. You’ll find that most tomatoes have similar constitution; about one third of a tomato’s carbs come from fiber. If you have any doubts, do a bit of research online or ask your nutritionist.

Why should you add tomatoes to your keto diet? Well, there are plenty of reasons. These heart-healthy, cancer fighting fruits contain plenty of:

• Lycopene, a powerful antioxidant

• Vitamin C

• Folate

• Vitamin K

• Potassium

• Beta carotene

In other words, they’re really, really good for you! Tomatoes are versatile little snacks that come in many varieties. They’re great for your skin’s health, your bones, your heart and even your hair. They’re great for keeping your eyes healthy and can even help fight cancer.

Tomatoes originated in Peru, but today you’ll find them in grocery stores year-round. Add this keto-conscious fruit to your daily meal plan and enjoy the flavor and the health benefits of the plump little treats.

Star Fruit

The last keto-friendly fruit on our list is one you might not see year round in your grocery store. However, you can generally find them throughout all four seasons if you search for this gorgeous fruit in your local Asian market. You don’t have to peel star fruit. In fact, the peel is where a lot of its fiber comes from. Simply slice the fruit and munch away. The taste is sweet with a hint of sour; it almost tastes like candy. You’ll love it on its own, but you can also add a dollop of yogurt to your star fruit for an interesting texture experience.

There are 6 grams of carbohydrates in one medium star fruit. A full 2.5 grabs come from fiber, making this a great snack for indulging. Feel free to share your star fruit with your kids; the little ones love the fun shape and the flavor of this snack.

In addition to fiber, your star fruit will supply you with:

• Vitamin C

• Vitamin B5

• Copper

• Potassium

• Magnesium

• Folate

If you’re taking medications, be certain to talk to your doctor before adding star fruit to your diet. Like grapefruit, star fruit can cause some meds to become less effective.

Get Your Daily Allowance Of Carbs Through Natural Keto Friendly Fruits

If you’ve been considering trying the keto diet, you may be turned off by the seemingly minuscule amount of carbs you’re allowed on the plan. However, a 30 to 50 gram carbohydrate day or low carb diet doesn’t mean you have to limit yourself to boring breads and crackers! On the keto diet, you can get your daily allowance of carbohydrates through delicious fresh keto fruits. Talk to your doctor about beginning the keto diet, then plan to incorporate one of these 8 delicious snacks into your keto-friendly menu.

Karen A Mulvey is a personal social blogger and mom with 14 years of experience in the every day world of motherhood and sustainable product research. Karen is on a mission to help everyday families select sustainable, non-toxic organic products, stop stressing about uncertainties on sustainable home goods and apparel, and start living the life they’ve always wanted.

Follow Karen at @karenAmulveycs | Karen A Mulvey

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