Can You Eat Fruit On The Keto Diet?


Can You Eat Fruit On The Keto Diet?

Written by: Kat Gal

Fruits are delicious and nutritious. But can these sweet candies of nature be part of a proper keto diet?

The short answer is: yes, they can (you can calm down now)!

Fruits are abundant in vitamins and minerals that your body needs to stay healthy. They are also packed with fiber, keeping your digestive system happy too. But fruits are also naturally high in carbs, so you may question if they mix well with the low-carb, high-fat keto diet.

The truth is that as long as you eat them in moderation and keep your overall carb count down, you can enjoy them while on a keto diet.

Berries are the best choice for keto-lovers.

Berries are some of the best fruits out there, even if you are not on the keto diet. However, if you are following this low-carb, high-fat plan, you definitely want to make berries your fruity staple.

If you are trying to keep your carbs low, berries are a no brainer. Berries tend to have a low GI and they are much lower in sugar than most fruits. With so many varieties – blueberries, blackberries, raspberries, mulberries, elderberries, etc. – you will never even get bored. Strawberries only have 1.8 grams of net carbs, blackberries have 2.1 and blueberries have 4.1 grams per ¼ cup.

You can eat them fresh or use them frozen. Eat them as they are or add them to your salads, smoothies and dishes. They make excellent desserts and pancake toppings.

Other good fruit choices on a keto diet include coconut (1.3 g net carbs per ¼ cup), pineapple (3.8 g net carbs per ¼ cup), watermelon (2.6 g net carbs per ¼ cup) and cherries (4.2 net carbs per cup).

Besides picking the right fruits and keeping your carbs low, you should also make sure to eat your fruits with some fat or protein.

Eating fruits with fats or protein can help to keep their impact on your blood sugar to a minimum by slowing your digestion. You won’t be experiencing sugar spikes and, because of the fat and/or protein, you can feel more satisfied sooner and for longer.

Dip your fruits into some nut butter. Mix them with seeds or tahini. Add them to your smoothies along with some protein powder or avocado. Mix them into your salads with avocados, nuts, seeds, tofu or oily salad dressings.

See, nothing is impossible: you can enjoy your delicious fruits while following a low-carb, high-fat diet.

Are you on the keto diet? Do you incorporate fruits into your daily diet? Do you have any creative ways to sneak some fruits in, some fun recipes perhaps? Share them in the comments below, we would love to hear from you.

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Kat Gal

Kat Gal

Kat Gál is a multi-passionate writer, world traveler, nomad, runner, and cat-person. She is a lifelong learner who lives outside of her comfort zones stretching her boundaries and discovering beauty around the world. She is a Certified Holistic Health and Life Coach who encourages others to embrace their unique authentic selves, follow their heart and find their own version of freedom in life.
Kat Gal


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