4 Fruits that should be avoided when on a keto diet & bull; hello healthy

Fruits that are avoided on the keto diet

The keto diet is one type of low carbohydrate diet. The principle of the keto diet itself is carried out by reducing carbohydrate intake and eating foods that contain fat and protein. Later, this burning of fat in the body will become a source of energy to replace carbohydrates.

Usually, the keto diet menu only requires 5% or 20-50 grams of carbohydrates from the entire meal menu in one day. Therefore, you must ensure that the food consumed does not contain excess carbohydrates.

One of them is in choosing fruits. Some of the following are the intake that should be reduced when you are on the keto diet.

1. Bananas

Of course, you often see healthy preparations made from bananas that are used as a substitute for your regular diet. In fact, there is a diet method that makes bananas the main food because of their filling properties. However, these fruit properties do not apply to the keto diet.

Judging from the nutrition, one medium banana contains 110 calories and 30 grams of carbohydrates, with a protein content of only 1 gram. Bananas are also fat free, so this fruit does not meet the proper criteria for you to include it in the keto diet menu.

2. Mango

As is well known, the ideal carbohydrate intake is recommended not to exceed 50 grams per day. At first glance, mangoes can be an ideal fruit for a diet because they only have 50 grams of calories and contain high vitamin C. In addition, mangoes also contain a lot of water so they will have a filling effect.

Unfortunately, if you choose to go on the keto diet, mangoes should be crossed off the list. Mango fruit has a carbohydrate content of nearly 15 grams in every 100 grams serving.

Eating one medium mango fruit certainly exceeds your carbohydrate needs in one day considering that it can weigh up to 300 to 500 grams. The sugar content is also high enough so that the serving must be very limited.

3. Dried fruits

One grain of dried fruit has the same nutritional content as fresh fruit, even more fiber and antioxidants.

But keep in mind that dried fruits that already contain natural sugars also sometimes use added sugar in their manufacture. The vitamin C content of fresh fruit will also decrease during the drying process.

Because of its small shape, you unconsciously eat a lot of it. It also means that you have added excess sugar intake to your diet.

4. Pear

Even though they are high in vitamin C, pears are not the right type of fruit to be on the keto diet.

A medium pear weighing 178 grams contains 27 grams of carbohydrates, including 17 grams of sugar. This fruit also contains a small amount of fat with only about a quarter of a gram and 1 gram of protein.

Eating one pear meets more than half of the carbohydrate needs of the keto diet.

Then what fruit is good for consumption on the keto diet?

Consumption of fruit is of course still important for the keto diet. High fiber intake is still needed so that the diet does not cause side effects such as constipation. Finding the ideal intake for the keto diet can be a little difficult considering most fruits are high in carbohydrates with little fat.

Fortunately, there are several fruits that meet the criteria for the keto diet menu, one of which is avocado. A serving of 100 grams or about one and a half of an avocado contains 12 grams of fat and only 9 grams of carbohydrate content, with 7 grams consisting of fiber.

The good fat content in avocado can also be used as a substitute for animal fat. Apart from potassium which can lower blood pressure, avocado can also help you control cholesterol levels in the body.

Another option, you can eat berries including strawberries, raspberries, and blueberries for the keto diet menu. Not only high in fiber and low in carbohydrates, berries also contain antioxidants that are useful in fighting inflammation and warding off disease-causing free radicals.