6 Non-keto Fruits to Avoid
Dr. Eric Berg
12/09/2024
Healthy Keto Acceptable Foods List
Healthy Keto Acceptable Foods List
Healthy Keto Acceptable Foods List
Healthy Keto Acceptable Foods List
Healthy Keto Acceptable Foods List
Healthy Keto Acceptable Foods List
Healthy Keto Acceptable Foods List
Healthy Keto Acceptable Foods List
Healthy Keto Acceptable Foods List
Healthy Keto Acceptable Foods List
Healthy Keto Acceptable Foods List
Healthy Keto Acceptable Foods List
Healthy Keto Acceptable Foods List
Healthy Keto Acceptable Foods List
Healthy Keto Acceptable Foods List
Easy Keto and Intermittent Fasting
Easy Keto and Intermittent Fasting
Easy Keto and Intermittent Fasting
Easy Keto and Intermittent Fasting
Easy Keto and Intermittent Fasting
Easy Keto and Intermittent Fasting
Easy Keto and Intermittent Fasting
Easy Keto and Intermittent Fasting
Easy Keto and Intermittent Fasting
Easy Keto and Intermittent Fasting
Easy Keto and Intermittent Fasting
Easy Keto and Intermittent Fasting
Easy Keto and Intermittent Fasting
Easy Keto and Intermittent Fasting
Easy Keto and Intermittent Fasting
The keto diet is a low-carb, low-sugar diet that triggers a metabolic state known as ketosis by focusing on healthy fats and moderate amounts of protein.
Though fruits are rich in essential nutrients, antioxidants, and fiber, most contain too many carbohydrates and can quickly interfere with fat-burning, making them unsuitable for a ketogenic lifestyle.
Discover six non-keto fruits to avoid and find out which ones you can enjoy in moderation when following a low-carb diet.
Can I have fruit on a keto diet?
The keto diet aims to put the body into the fat-burning state of ketosis, which can be achieved by reducing daily carb intake to less than 50 grams of net carbs.
A Healthy Keto® diet avoids sugars and limits carb intake while prioritizing the consumption of healthy fat, moderate protein, and plenty of non-starchy vegetables.
Most fruits are high in fructose, a simple sugar classified as carbohydrate. This explains why you could quickly get kicked out of ketosis if you eat fruit on a low-carb diet.
Many fruits also have a high glycemic index (GI), which is a measure of how quickly a specific food raises blood glucose levels. This highlights fruits' potential to trigger blood sugar and insulin spikes, which interfere with fat-burning and can contribute to weight gain and insulin resistance.
Insulin resistance is a serious metabolic imbalance in which the body can’t effectively control blood sugar and is associated with various diseases, including non-alcoholic fatty liver disease (NFLD), obesity, diabetes, and polycystic ovarian syndrome (PCOS).
While keto dieters can enjoy low-carb fruits such as berries and tart citrus fruits, they should consume them in moderation to avoid exceeding their daily carb count limit.
Watch the video below to learn more about fruits on the ketogenic diet.
6 non-keto fruits to avoid
While many fruits are generally considered healthy, they’re typically too high in carbohydrates compared to non-starchy vegetables, making them less than ideal choices for those on keto.
Additionally, fruits with high GI rankings, such as bananas, grapes, and watermelon, can raise blood sugar levels significantly. This can lead to energy crashes, brain fog, and mood swings throughout the day.
Here are six high-sugar fruits to avoid on keto.
1. Apples
Apples are a good source of vitamin C and fiber, which support digestion and promote a diverse microbiome. However, many modern apple varieties have been cultivated to have higher sugar content to appeal to consumers.
On average, one large apple contains:
26 g total carbohydrates
3 g fiber
23 g net carbs
“Many apples have been modified to contain more fructose to make the fruit sweeter,” explains Dr. Berg. “The Honeycrisp apple, first introduced during the 90s, contains excessive amounts of sugar compared to traditional apples, which were more tart.”
However, some apple products, such as apple cider vinegar, are acceptable on the keto diet and may even help regulate blood sugar levels, optimize digestion, and promote liver detoxification.
2. Oranges
While oranges are rich in vitamins and minerals, their carbohydrate and sugar content makes this popular citrus fruit unsuitable for a low-carb diet.
A single orange contains:
22 g total carbohydrates
4 g fiber
18 g net carbs
Orange juice is even higher in carbs due to the lack of fiber, which leads to a higher overall sugar content and more significant blood sugar spikes compared to whole oranges.
One cup of orange juice contains:
25 g total carbohydrates
0 g fiber
25 g net carbs
3. Bananas
Bananas are often recommended for their potassium content, which helps support various bodily functions, including muscle contractions and nerve function.
However, bananas aren’t the best potassium sources and are carb-heavy fruits that can quickly interfere with fat-burning and disrupt ketosis.
According to data from the U.S. Department of Agriculture (USDA), one large banana contains:
31 g total carbohydrates
4 g fiber
27 g net carbs
4. Grapes
Although grapes are rich in nutrients, they’re also high in sugar and easy to overconsume, which can lead to significant spikes in blood sugar levels.
One cup of grapes contains:
30 g total carbohydrates
1 g fiber
29 g net carbs
It’s also important to note that raisins are considerably higher in carbs than fresh grapes, as the dehydration process concentrates the grapes’ natural sugar content.
One small box of raisins contains:
32 g total carbohydrates
1 g fiber
31 g net carbs
5. Pineapples
Pineapples are often grilled, added to salsas, or incorporated into desserts to add a tropical flair to recipes. Though delicious, pineapples aren’t suitable for those following a ketogenic diet.
According to data released by the USDA, one cup of pineapple chunks contains:
20 g total carbohydrates
1 g fiber
19 g net carbs
6. Watermelon
Watermelon is a hydrating fruit composed of 90 percent water. Though melon is lower in carbs than other non-keto fruits, it’s often consumed in large quantities, which can quickly exceed your macro limits.
One cup of watermelon balls contains:
12 g total carbohydrates
1 g fiber
11 g net carbs
Keto-friendly fruits to enjoy
Tart, fibrous fruits, such as lemons, limes, and berries, are significantly lower in carbohydrates than other fruits and can be incorporated into various keto recipes or enjoyed as an after-meal treat.
Here’s the carbohydrate content of keto-approved fruit per 1.5 ounces (47 grams).
Limes:
5 g total carbohydrates
2 g fiber
3 g net carbs
Lemons
5 g total carbohydrates
2 g fiber
3 g net carbs
Raspberries:
6 g total carbohydrates
3 g fiber
3 g net carbs
Blackberries
5 g total carbohydrates
2 g fiber
3 g net carbs
Strawberries:
6 g total carbohydrates
2 g fiber
4 g net carbs
Blueberries:
7 g total carbohydrates
2 g fiber
5 g net carbs
Tart cherries:
5 g total carbohydrate
1 g fiber
4 g net carbs
These low-carb fruits are all on the Healthy Keto-approved food list as they won’t significantly impact blood sugar levels, especially when consumed after fibrous vegetables such as kale, broccoli, Brussels sprouts, collard greens, or asparagus.
These vegetables help slow the absorption of carbohydrates, further minimizing any potential impact on blood sugar and insulin levels.
In addition, coconut milk and coconut oil are acceptable on a keto diet, with one cup of coconut milk containing just one gram of net carbs and zero grams of sugar.
Health benefits of keto-friendly fruit
Adding moderate amounts of keto-approved fruit to a low-carb diet has several benefits, such as better blood sugar control, increased fiber intake, and enhanced immune defenses.
Consuming berries has been shown to decrease post-meal blood sugar spikes and improve insulin sensitivity, thereby promoting a healthy body weight and overall metabolic balance.
A study published in The Journal of Nutrition found that berries significantly reduced the postprandial insulin response, which is associated with better glycemic control and a lower risk of insulin resistance and diabetes.
Low-carb fruits are an excellent source of dietary fiber, which supports bowel health by softening stool and providing fuel for the gut microbiome. A diverse intestinal microflora can help fortify immunity, enhance nutrient absorption, and support hormonal balance.
Additionally, berries and keto-approved citrus fruits provide a rich source of vitamin C, flavonoids, and polyphenols, a group of natural antioxidants that combat free radicals.
By neutralizing these unstable molecules, these fruits can help reduce oxidative stress and chronic inflammation, which are contributing factors to premature aging, cancer, and heart disease.
Key takeaways
Most fruits have a high net carb count, which can quickly interfere with fat-burning and kick you out of ketosis.
Non-keto fruits like apples, bananas, watermelon, pineapples, grapes, and oranges, as well as dried fruits such as raisins, should be avoided on a ketogenic diet due to their high carbohydrate content.
In contrast, berries, lemons, and limes are excellent choices. These fruits are lower in carbs and can be enjoyed in moderation for their powerful antioxidant properties, blood sugar-stabilizing effects, and high nutrient density.
FAQ
1. What are non-keto fruits?
Fruits that should be avoided on keto include apples, bananas, oranges, grapes, pineapples, and melons. These fruits have a high carbohydrate content and can quickly interfere with fat-burning and disrupt ketosis.
2. Is fruit high in carbs?
Yes, most fruits are high in carbs and should be avoided on a high-fat diet such as keto. Common fruits, such as apples and bananas, can contain up to 28 grams of net carbs per fruit, making them unsuitable for a low-carb diet.
3. Can I have fruit on a low-carb diet?
Yes, you can have fruit when following a keto diet. Some excellent keto fruit options include berries, limes, and lemons due to their low carb and high fiber count.
However, those following a Healthy Keto® meal plan should consume no more than one cup of fresh or frozen berries daily to avoid exceeding their net carb limit.
4. Why can’t you eat certain fruit on keto?
Many fruits are high in carbohydrates and sugar, which can raise blood sugar and insulin levels. This can interfere with ketosis and fat burning, trigger weight gain, and contribute to poor metabolic health.
5. What fruit is best to have on keto?
While most fruits aren’t keto-friendly, certain fruits such as strawberries, blackberries, raspberries, blueberries, lemons, and limes are safe to eat in moderation on a low-carb diet.
Sources
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