Before I started the keto diet, I ate strawberries all year round.
I put them in smoothies, made my own crepes at home, and always had a jar of strawberry jam in my refrigerator.
One of the hardest parts about adjusting to this diet was cutting back on my favorite fruit.
But, I had to do it. I wasn’t losing the amount of weight that I wanted to and I decided I had to be strict with myself if I wanted to see the results I desired.
While many people eat strawberries on the keto diet, I figured out that strawberries have 11g of carbohydrates in just one cup.
What I had thought was a fairly innocent snack was adding up to be a really significant source of carbohydrates.
But I didn’t have to despair for long.
You may have heard that you can’t eat fruit at all on the keto diet. But there are actually several fruits that you can enjoy in moderation.
In general, try to opt for fruits that are less sweet. If they have a tart or savory flavor, they usually contain less natural sugars and therefore, lower carbs as well.
You can also choose fruits that are high in fiber. Every gram of fiber than you eat can be subtracted from your total carb count.
Common Fruits With Less Than 7g of Net Carbs Per 100g:
- Olives
- Coconut
- Blackberries
- Avocados
- Raspberries
- Lemon Juice
- Lime Juice
- Boysenberries
- Grapefruit
There are also some fruits that you should avoid at all costs:
- Dates
- Bananas
- Pineapple
- Grapes
- Plantains
No matter how much you like juice, don’t be tempted. When fruits are juiced, most of the fiber is stripped from them. That means that they have a higher carb content than the fruit whole.
Drinking juice can also have a big impact on your blood sugar levels causing your energy levels to spike and then sharply drop off. If you want to feel full and focused while you are on the keto diet, you have to be careful to avoid these spikes.
Dehydrated fruit is another big thing to avoid. The more processed your fruit is, the more likely it is to have a high carb and sugar content.
The rules on fruit may be a lot to remember.
As a general rule, try to avoid eating any fruits that have more than 10g of carbs for a 100g serving.