Table of contents:
- Fruit for the keto diet that is low in carbohydrates
- 1. Avocado
- 2. Olives
- 3. Coconut fruit
- 4. Lemon
- 5. Blackberries
- 6. Mango
- 7. Strawberries
The ketogenic diet or the keto diet is a diet that is high in fat but low in carbohydrates. There are some people who say that the ketogenic diet can help you lose weight in a short period of time. However, this diet does not free you to eat all types of fruit. Because there are some fruits that are high in sugar and carbohydrates so they can conflict with the principles of the keto diet. What are the recommended fruits for the keto diet for daily consumption?
Fruit for the keto diet that is low in carbohydrates
1. Avocado
Avocado is a fruit for the keto diet that is often recommended in this diet program. Because according to the USDA's National Nutrient Database, half an avocado contains 15 grams of healthy fats and two grams of carbohydrates that are good for the heart.
According to nutritionist Lindsey Pine MS, RD from the University of Southern California Hospitality, a whole avocado contains three grams of fiber which contains 12 percent fiber, folic acid, vitamin K, and vitamin B5 which can meet the body's nutritional needs. Lindsey Pine also added that avocado contains sterols which are useful to help lower cholesterol levels in the body.
2. Olives
Apart from being often used for beauty treatments, olives can also be used as fruit for the keto diet. Olives contain 115-145 calories per 100 grams, or about 59 calories. In addition, the fruit for this keto diet also consists of 75-80 percent water, 11-15 percent fat, carbohydrates, and a small amount of protein.
3. Coconut fruit
One half cup of grated coconut meat contains 13 grams of unsaturated fat and only 2.5 grams of carbohydrates. Coconut fruit is often extracted into oil and is often recommended for use in keto diet food mixtures. Well, you can also use whole coconut flesh as a snack in the keto diet.
4. Lemon
This fruit that tastes sour and refreshing and is rich in vitamin C is a fruit that is good for the body. Choosing lemons for the keto diet is perfect. The reason is, this yellow fruit is useful for antioxidants to prevent disease and keep the immune system strong during the keto diet. Lemons also contain iron which helps in the production of red blood cells.
5. Blackberries
Blackberry fruit is a fruit that has quite a lot of fiber, almost about 2 grams of fiber in a quarter cup measurement. In addition, in 100 grams of fruit for the keto diet you can meet up to 35 percent of vitamin C for the body, vitamin A to 4 percent, iron up to 3 percent, and magnesium and potassium up to 5 percent.
Consume blackberries as toppings in a plain yogurt snack or in a smoothie mix with other low-carb fruits.
6. Mango
The fruit, whose harvest season is eagerly awaited, is a fruit that has a high natural sugar content but is easily broken down in the blood. Please consume mangoes as fruit for the keto diet which contains about 46 grams of carbohydrates. However, mangoes should not be consumed too much in a day.
7. Strawberries
This sweet-sour fruit can be your choice when on a keto diet. A quarter cup of strawberries only contains about 2 grams of carbohydrates, so it is a fruit choice for a safe keto diet.
In addition, strawberries are rich in antioxidants and fiber that the body needs to maintain its function.
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