2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
If you love fruit, you may be wondering if there is fruits low in carbohydratesthat will not adversely affect your keto diet. After all, fruits are good for health, right?
But with a high-fat, low-carb diet, eating too many pure carbs can raise your blood sugar.
Too much fructose is bad for your health, but not all fruits contain a lot of fructose. Some fruits offer less sugar and more nutrients.
Below you will find The 7 best fruits suitable for keto eating. In addition, there is an option to eat watermelon and melon, because they contain surprisingly few carbohydrates, but still this should be done in limited quantities.
1. Lemon
Lemon slices or lemon juice are very tasty in water or other beverages. Lemon is a good source of ascorbic acid (natural vitamin C), prevents the formation of kidney stones and even freshens your breath.
100 grams of lemons contain 29 calories, 2.8 g of fiber, 6 g of pure carbohydrates and 1.1 g of fructose.
Recommended portion - 1 tbsp. (15 g).
2. Avocado
Contrary to popular belief, this is a fruit, not a vegetable. It contains more potassium than bananas, and avocados are also full of healthy fats, fiber and phytonutrients such as beta-sitosterol, lutein and zeaxanthin.
100 g of avocado contains 167 calories, 15 g of fat, 6.8 g of fiber, 1.8 g of pure carbohydrate and only 0.08 g of fructose.
The standard serving size is 1/3 of the fruit or about 50 g.
3. Olives (green or black)
They are a good source of dietary antioxidants and healthy fats. Olives can improve blood circulation and lower blood pressure by raising nitric oxide levels. It is also an anti-inflammatory product - their content of vitamin E improves brain health and helps control free radicals.
100 g of olives contain 81 calories, 6.9 g of fat, 2.5 g of fiber, 3.1 g of pure carbohydrate and 0 g of fructose.
The recommended serving is two large olives or about 28.5 g.
4. Raspberries
It contains many antioxidants: vitamin C, quercetin and gallic acid. This fruit can help prevent cancer, heart disease and circulatory problems.
Raspberries also contain ellagic acid - a natural compound with additional chemoprophylactic (anti-cancer) and anti-inflammatory properties.
100 g of raspberries contain 52 calories, 6.5 g of fiber, 5.5 g of carbohydrates and only 2.35 g of fructose.
The recommended serving is 1 cup of raspberries (about 123 g)
5. Blueberries
Blueberries are full of antioxidants that make us beautiful, protect us from viruses, skin infections.
They have the highest carbohydrate content among fruits allowed in the keto diet - 17.4 g of carbohydrates for 1 tsp. Their fructose content is considerable, so they should be consumed in moderation and carefully. Replace blueberries with raspberries or blackberries as soon as possible.
6. Blackberries
Even the Romans and Greeks treated gout with blackberries. These berries are terribly usefuland can also be part of very tasty recipes. Blackberries are food for the brain, the musculoskeletal system, anti-inflammatory food and food for beauty, because they make our skin more radiant. Consumption of blackberries inhibits the formation of cancer cells and cell mutations.
Blackberries contain a lot of vitamin C, potassium and manganese, a large amount of elaginic acid and anthocyanin.
A serving of blackberries has more fiber than raspberries - 8 g of fiber in 1 tsp.
There are blackberries in 100 g: calories 43, fat 0.5 g, carbohydrates 10 g, net carbohydrates 5, protein 1.4
7. Berries
There are many strawberries healthy berries allowed in the keto diet. They improve blood sugar levels, are good for the heart. They have been shown to reduce insulin levels and insulin sensitivity in people who take them in controlled doses. In combination with the keto diet, this healthy effect of strawberries is enhanced. However, keep one thing in mind here, because they have enough carbohydrates and you should eat them in moderation.
100 g (3/4 teaspoon) of strawberries contain 5 g of carbohydrates.
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