What Fruits Can I Eat on a Ketogenic Diet?

What Fruits Can I Eat on a Ketogenic Diet?

On a keto diet you can have some berries every so often and it won’t likely take you out of ketosis. You might even be able to eat a few cherries or a small plum. Be careful, however. And if in doubt, you may want to measure your ketones to learn how fruit affects you.

Don’t we need to eat fruit to get important vitamins and minerals? No, you can get those same nutrients from vegetables. In fact, some vegetables, like bell peppers and kale, have more vitamin C than any of the citrus fruits and a lot less carbs and sugar.

From time to time you may be able indulge in a modest amount of fruit as a treat, while still staying in ketosis. Try topping it with a dollop of unsweetened whipped cream.

Here is a list of the top 10 fruits you can eat on a ketogenic diet, along with the net carbs contained in one serving:

 

Fruit, then and now

Many people ask: “Isn’t eating fruit very natural from an evolutionary perspective?” But modern fruit is different from the fruit of the past. Today’s fruit has been selectively bred to maximize yield and increase sweetness, thus increasing its sugar and carb content.

In addition, for most of human history, fruit would have only been available seasonally. Just like primates in natural environments today, ancient humans could have gorged on fruit when available, using the excess carbs to pack on pounds to survive through lean times.

In short, in modern times some people might find that their bodies cannot handle the excess carbs and sugar in fruit that’s available 365 days a year.