Can You Eat Grapefruit On The Keto Diet – Known as nature’s candy, fruit is something we’ve grown up knowing is good for us. Although it is rich in vitamins, minerals and fiber, it contains sugar, making it a food that some people believe should be avoided on a diet like keto, in which you should limit carbohydrates to 20 to 50 grams.
The good news is that you don’t have to completely cut fruit out of your rotation when trying to go keto, as there are many varieties that are low in carbs and high in fiber that will fit within your dietary restrictions. Knowing how to count your net carbs is pretty easy to make sure you stay out of ketosis, but without the math, here are eight fruits you can (thankfully!) eat on keto.
Can You Eat Grapefruit On The Keto Diet
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Fruits provide health-promoting nutrients like vitamins, minerals, antioxidants and fiber. But some fruits (and vegetables) can contain large amounts of natural sugars, which raise blood sugar like other carbohydrate foods. Your body and insulin do not register this sugar any differently than other carbohydrate-containing foods. Therefore, consuming these fruits frequently (or in some cases, not at all) may compromise your ability to achieve ketosis.
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Knowing which fruits to include and which to avoid can help you stay in a state of ketosis while getting the beneficial nutrients that most fruits provide in large quantities.
Carbohydrate-rich fruits should be avoided or limited as part of a keto diet. Eating them regularly can delay ketosis, and some fruits can exceed your daily carb limit in a single serving.
Here are 10 fruits and fruit products that are naturally high in sugar and should therefore be reduced or completely avoided as part of a keto lifestyle.
Mangoes are probably one of the most famous high-sugar fruits, and a bonus is their incredibly sweet taste! Like most exotic fruits whose sugars thrive in warm climates, mangoes are very high in sugar. Fresh mangoes, mango sauce and frozen mango chunks, which are often added to smoothies, are best avoided as part of a keto lifestyle.
Broiled Grapefruit Recipe
Another exotic fruit, papaya grows in the tropics of Central America and southern Mexico. Due to its fragile skin and poor shelf life, fresh papaya is difficult to obtain in the UK. However, it is a favorite ingredient in frozen smoothie mixes and store-bought fresh smoothies. Like mangoes, papayas contain natural sugars and are best avoided when chasing ketosis.
Fresh pineapple and pineapple juice are high in sugar, and you’ll find yourself exceeding your daily carb intake in just one serving. If you like the taste of pineapple, be sure to eat it fresh, as it is an excellent source of fiber that is lost in the juicing process. One positive is that we think this will finally settle the age-old pineapple-on-keto-pizza debate — not from us!
Bananas are a staple of fruit bowls in the UK and are commonly added to breakfasts and smoothies. But just one banana provides only 20 grams of net carbohydrates. Use a banana as part of your breakfast cereal or porridge, and you’ll have about 50 grams of carbs – exceeding your keto daily carb limit in just one meal, which isn’t the best way to start your keto day!
Like all dried fruits, raisins contain more sugar than their fresh fruit counterparts. A small box (we mean small – the size of a matchbox) provides 10 grams of net carbs. For a handful of raisins, you’re looking at double the amount, so 20 grams per serving. So it’s best to avoid raisins and watch out for them in other foods like grain-free granola.
Is Grapefruit Keto Friendly?
Dates are a sticky favorite that goes perfectly with cheese. But there’s a reason they feel so comforting, they’re little sugar bombs! Just 2 dates inject 32 grams of sugar into your bloodstream—you guessed it, which is why it’s off the menu.
The carbohydrate content of apples varies according to their variety and their harvest. But generally speaking, apples and their juices are high in sugar and should only be eaten in moderation. If you’re an apple lover, eat fresh to increase your fiber intake and avoid baked apples, apple juice and applesauce, which are also high in sugar.
Conventional advice tells us that fruit juice is a healthy addition to our diet, counting for 5 a day and supplementing our vitamin C intake. However, juicing fruits removes all their fiber and turns them into free sugars that are quickly absorbed and immediately raise blood sugar. We recommend skipping all fruit juice drinks and opting for water with lemon, black tea or black coffee – all of which contain 0 grams of carbs.
When the fruit dries, its moisture is removed and the natural sugars are concentrated. This is what gives the dried fruit its strong sweet taste and sticky texture. Dried fruits are high carb fruits which makes them less keto friendly! They are also incredibly bad for your teeth. You guessed it, they’re not keto.
List Of Keto Fruit That’s Low In Sugar
Fruit smoothies are slightly better than fruit juices because they’re usually made with whole fruit, so they’re less processed and higher in fiber. But depending on what fruit you use, a fruit smoothie can have up to 36 grams of net carbs per serving of sugar. If you’re into smoothies, I recommend using berries instead of fruit or low-carb vegetables and water instead of fruit juice.
Tip: To enjoy the health benefits of smoothies without the sugar overload, try making your own real-food, low-carb, keto-friendly smoothie instead:
Here’s the extraordinary truth about hidden sugars in common fruits! But don’t despair, there are plenty of fruits you can eat as part of your keto lifestyle. Here are 10 of our favorite low-carb fruits.
Eat the following fruits as part of your keto diet. Remember, it’s always better to eat fresh fruit than juice to get the most nutritional benefits and avoid high sugar content.
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Commonly mistaken for a vegetable, avocados are actually a fruit—a keto (and hunter and gatherer!) favorite. Not only are avocados incredibly low on the GI scale, but they only contain 2 grams of carbs per whole avocado. Bonus: You’ll also get about 30 grams of fat in each avocado, which checks all the boxes for a keto-friendly food! If you like avocado every now and then, try frozen avocados that are perfectly ripe, just as good for you, and perfectly prepared.
Most berries are a safe bet for the keto lifestyle, being low on both net carbs and the GI scale. Berries are also very high in fiber because of the tiny seeds they contain. Remember that not all berries are created equal and some contain more carbohydrates than others – so keep this in mind if you eat them frequently or eat mixed berries.
Berry is our personal choice, but if it’s not for you – read below for some other options.
From berries to cherries! Cherries are also considered keto friendly. Eaten fresh, they contain about twice as much carbohydrate as berries
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