One subject that comes up time and time again on low-carb community message boards is this: ‘can you eat fruit on the keto diet?’
A simple question, but one that doesn’t necessarily get a simple answer. The opinion is pretty much divided among the low-carb diet community. Some people suggest that fruit should be off the menu completely if you want to follow a purely ketogenic diet, whereas others maintain that the consumption of certain types of fruit (in small amounts) is perfectly OK.
Here at Ketoship, we tend to agree with the latter. Plenty of our recipes contain small amounts of fruit, and are completely keto-friendly! We believe that the key to making such a restrictive diet a success is by adding as much variety as possible (which is why we try to post tasty, interesting recipes for you guys to enjoy).
But if you’re still wondering where fruit sits with a ketogenic diet, we’ve put together this post to help you identify what fruits you can consume, and in what quantities.
Which Fruits Can I Eat on the Keto Diet?
If you do choose to introduce a little fruit into your diet, then it is generally recommended that you opt for fruits with a low net carb count. It is also important to point out that fruit should only be eaten sparingly – either as a (small) snack, or as a garnish or ingredient to make your ketogenic meals more varied.
Here’s a helpful list showing the net carb count for various fruits (please note that this is for 1/2 cup serving – again, we’ve got to stress that fruit should only be eaten sparingly!)
Fruits with Less than 10 Net Carbs per 1/2 Cup
- Apricot = 3.2
- Strawberries = 3.3
- Cherries = 4.2
- Raspberries = 4.2
- Kiwi fruit = 4.3
- Blackberries = 5.9
- Grapes = 7.1
- Boysenberries = 8.0
- Blueberries = 8.6
Exercising Portion Control
Again we can’t stress enough that, if you’re looking to introduce fruit into your ketogenic diet, please do so sparingly. In order to avoid accidentally eating too much fruit, get into the habit of measuring your fruit meticulously, rather than just ‘eyeballing’ it. You might be surprised what half a cup of blueberries actually looks like!
Invest in a 1/2 cup measuring cup (if you don’t already have one), to make sure you’re always consuming the right amount of fruit, and are therefore more able to keep track of your carbohydrate intake accurately.
Some Recipes to Get You Started
So, you’ve read this brief article, and you’ve decided that you’d like to add a little fruit to your ketogenic diet. Excellent!
Now, rather than just snacking on small portions of fruit, its a good idea to use fruit as an ingredient in some larger (and therefore more filling) keto diet recipes. So, here are a few of our favourite Ketoship.com recipes that include small amounts of fruit. Enjoy!
- Low Carb Sweet Treats: 4 Quick and Easy Dessert Ideas for a Low-carb Diet
- Creamy Keto Oatmeal
- Spiced Keto Berry Crumble
- Lemon Keto Cheesecake with Tangy Berry Compote
- Delicious Low-Carb Smoothies
- Sweet and Tart Keto Lemon Drizzle Cake with Sugar-Free Icing
Do you have a keto-friendly recipe that uses fruit?
We’d love to hear about it, so please do share it with us in the comments section below – or you can let us know over on our Facebook page.
We can’t wait to see what you guy’s are making 🙂