The low-carb life requires plenty of restrictions, but if you think nature’s candy is off-limits, think again. Fruit provides many essential vitamins, fiber, and cancer-fighting antioxidants, and it’s healthier than many other sweet treats. Even though fruit is known to contain sugar and carbs, it should still be a part of your daily diet to help fight off illness and boost your immune system.
Some types of fruit have fewer carbs per standard serving due to their higher water content, or have fewer absorbable carbohydrates due to their high fiber content.
Fiber is an indigestible type of carb, meaning it doesn’t count toward your total daily carb count. Including high-fiber fruits into your diet also helps prevent or relieve constipation, which is common with the low-carb lifestyle.
Here are the top five fruits I recommend if you are following the keto diet:
It’s not only refreshing and delicious for the summer, but it is made up of 92% water and is rich in cancer-fighting antioxidants. Each 1/2 cup of diced watermelon has 5.4 grams of net carbs and is rich in lycopene, a powerful antioxidant that may help protect cells from damage.
This berry is jam-packed with fiber and flavonoids. Raspberries have been shown to help reduce blood pressure and can aid in lowering your risk of heart disease. Each 1/2 cup serving of raspberries contains about 3.3 grams of net carbs and 4 grams of fiber.
Strawberries are loaded with vitamin C (think collagen production) and are a great low-carb fruit choice. Each cup contains 9 grams of net carbs and has antioxidant and anti-inflammatory benefits.
Many people avoid cantaloupe, thinking it is packed with carbs. However, one wedge of this delicious and refreshing fruit contains only 7 grams of net carbs. It’s also loaded with beta-carotene and is a good source of folate.
Stick to the fresh fruit while you’re on keto. Each piece of fruit contains only 3 grams of net carbs and 17 calories. They’re also a good source of vitamin A and have that perfect sweet-but-tart balanced flavor.
Remember that even if you are following the ketogenic diet, you can totally eat fruit. Pay attention to how much fruit you’re eating. I typically recommend two servings of fruit per day to my clients. Too much sugar, even from plants, can prevent weight-loss goals.
Ayat Sleymann is a Registered Dietitian Nutritionist whose passion lies in helping women live their healthiest life. Ayat works with women around the world helping them achieve their weight-loss goals. With a ‘plants-most’ approach, she has helped clients manage weight, improve their health, and increase energy and productivity without giving up their favorite foods.
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