The benefits of the ketogenic diet, a meal regimen that focuses on restricting carbohydrates to around 20 to 50 grams per day, are sometimes hard to come by because the average person doesn’t know what fruits and vegetables to eat. In fact, many foods are on the forbidden list, including some fruits that you consume on a daily basis.
In order to maintain a routine around this regimen, you need to know how to nourish your body in the correct way and calculate the amount of net carbohydrates in each fruit. For this, you only have to subtract the grams of fiber from the total grams of carbohydrates.
To make your task easier, we show you 5 fruits compatible with a ketogenic diet .
5 delicious fruits compatible with a ketogenic diet
1. Watermelon
Compared to other fruits, watermelon is low in carbohydrates with around 11.5 grams and 0.5 grams of fiber in a 152 gram serving. For this reason, you must adjust the ration to your daily needs whenever you feel necessary.
Furthermore, watermelon and s rich in a variety of vitamins and minerals, including vitamin C, potassium and copper. Experts say that it also contains lycopene, a component in plants that acts as an antioxidant and decreases cell damage as well as fighting disease (Naz, Butt, Sultan, Qayyum & Niaz, 2014).
2. Strawberries
Strawberries are not only delicious, but they are also highly nutritious, low in carbohydrates, and high in fiber. In fact, 152 grams of strawberries can give you 11.7 grams of carbohydrates and 3 grams of fiber.
On the other hand, this fruit is an excellent source of micronutrients such as vitamin C, manganese and folate. In addition, research has shown that strawberries are packed with antioxidants such as anthocyanins, ellagic acid, and procyanidins (Olas, 2018).
3. Lemons
Lemons are one of the most famous citrus fruits for their versatility in the world of cooking, from drinks to main dishes and desserts. They are a great option because they only contain 5.5 grams of carbohydrates and 1.5 grams of dietary fiber in each fruit.
The reason behind their benefits is that they are a rich source of pectins, a type of fiber that can help stabilize blood sugar levels, fight inflammation, and slow the growth of cancer cells. Other nutrients that you can find in lemons are vitamin C, potassium, and vitamin B6.
4. Tomatoes
Many people think that tomatoes belong to the vegetable category, but they are actually botanically classified as fruits. This delicious food can accompany your salads, serve as a base for a sauce or as a dressing on as many occasions as you consider necessary.
One cup of raw tomatoes or 180 grams contains 7 grams of carbohydrates and 2 grams of fiber. Fortunately, tomatoes are low in calories and rich in beneficial components like lycopene, beta carotene, and naringenin.
5. Peaches
You will surely recognize peaches for their sweet and fresh taste, but also for their characteristic peel. Peaches are relatively low in net carbs, with 14.7 grams of carbs and 2.5 grams of fiber in a 154-gram serving.
As long as you maintain the habit of eating this fruit in moderate portions and with the company of other low-carbohydrate foods, you will be incorporating it into your ketogenic diet with success. Also, peaches are rich in vitamin C, vitamin A, potassium, and niacin.
According to a study of 1,393 people, it was found that eating peaches regularly in the company of other fruits and vegetables high in flavonoids and stilbenes is related to an improvement in cholesterol and triglyceride levels in the blood. This is important because both are risk factors for heart disease (Li et al., 2013).
Conclution
The ketogenic diet can be a great way to lose weight and change unhealthy eating habits for you, but it has the downside that you need to restrict various foods to stick well, including some fried foods. However, there are some fruits compatible with a ketogenic diet that, in addition, provide you with great benefits.
References
- Li, G., Zhu, Y., Zhang, Y., Lang, J., Chen, Y. and Ling, W. (2013). Estimated daily flavonoid and stilbene intake from fruits, vegetables, and nuts and associations with lipid profiles in Chinese adults. Journal of the Academy of Nutrition and Dietetics. doi: 10.1016 / j.jand.2013.01.018
- Naz, A., Butt, MS, Sultan, MT, Qayyum, MMN and Niaz, RS (2014). Watermelon lycopene and allied health claims. EXCLI Journal. Experimental and Clinical Sciences , 13 , 650-660.
- Waves, B. (2018). Berry Phenolic Antioxidants – Implications for Human Health? Frontiers in Pharmacology. doi: 10.3389 / fphar.2018.00078
