If you recently started the ketogenic diet, you might be wondering whether keto fruits even exist on the plan. After all, the keto diet is famous for being high in fat and low in carbs — and anyone who loves fruit knows that “nature’s candy” tends to be pretty high-carb. But keto-friendly fruit is far from being a myth; in fact, the best fruits to eat on keto can help you reap even more benefits from the diet. Remember: Always talk to your doctor before starting any new eating plan, especially a restrictive one like keto.
When eating fruits on keto, it’s important to keep portion control in mind. If you overdo your intake of any types of carbs (even carbs that come from fruits and veggies) you may risk coming out of ketosis — which is the state of your body that helps you burn fat more effectively on the keto diet. That’s why coming up with a specific keto meal plan ahead of time can help save you a lot of confusion and trouble in the future. For inspiration on the sweetest potential ingredients, scroll down to see the best fruits to eat on keto.
Avocados are often associated with veggies, but the famous superfood is actually a fruit. (If you want to get into specifics, the highly underrated avocado pit technically makes this popular produce a single-seeded berry.) And according to the Harvard School of Public Health, most keto plans happily make room for — and may even emphasize — this healthy source of unsaturated fat.
Another fruit often mistaken for a vegetable, olives have a surprisingly high fat content. As you might expect, this makes them a helpful addition to many keto plans. One study on people with type 2 diabetes found that a specifically tailored keto diet — which included a small amount of olives — may be effective for improving glycemia and reducing medications for those patients.
The website Mastering Diabetes describes this fat-rich food as one that makes up the bulk of calories on many keto diet plans. This is especially true when you consider how helpful coconut oil can be as a healthy addition to keto meals. That said, the “meat” of the coconut is nothing to scoff at, either: Shredded coconut or coconut cream can make an excellent addition to fat bombs, which have been described as being key to keto success.
OK, you’re probably not going to want to bite straight into a lemon on any eating plan (but hey, if you do, we won’t judge!). That said, the vitamin-rich juice from these sour fruits can be super helpful as a flavor enhancer for many keto recipes. On top of that, keto-friendly lemon water can be a healthy addition to any diet. After all, who could say no to an extra boost of antioxidants?
According to Perfect Keto, consuming berries in limited amounts is a great way for you to get your fix of familiar fruits while still staying in ketosis. (Psst: Blackberries are an especially good choice, considering how high in fiber they are.) Although you don’t have free reign to eat a ton of berries all in one sitting, it’s worth keeping in mind that these fruits (in moderation) can be a great addition to many keto-friendly desserts. How sweet is that?