Fruit & the ketogenic diet

Most fruits have a lot of sugar. It’s generally best to avoid medium and large sized fruits as you’ll end up eating too many carbohydrates for a ketogenic. However, berries, in moderation are a great fruit to include in your diet.

Three quarters of a cup of Blackberries (4.31g net carbs per 100g), raspberries (5.44g), blueberries (12.09g), or strawberries (5.68g) are all great choices. All of these taste great sprinkled on a bowl of Keto Hana granola https://ketohana.co.uk/collections/all and high fat yoghurt (if we do say so ourselves!).

Berries also have a whole load of great vitamins and minerals in them. If you get all the berries listed above in your diet you’re going to get vitamins, C, K and manganese – great for brain and motor function; high levels of polyphenol to help reduce blood pressure and prevent platelet build up in arteries; and plenty of antioxidants. Blueberries have even been shown to have an antiviral effect on skin infections.

Don’t forget avocados (1.84g net carbs per 100g) and tomatoes (2.69g) are also both fruits and great to incorporate in your meals.

Indulging in a small amount of most fruits occasionally is probably ok. The key to eating fruits on a ketogenic diet is to be careful with the quantities you consume – take a look at the carb count of your favourites and see whether you can incorporate them. Remember, you can get all the nutrients you get from fruit from vegetables, but with much less sugar. Berries are great to get some sweetness into your diet but don’t worry about missing out on nutrients provided you have plenty of vegetables in your diet.


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