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Low-carb diets have been around for years, but the ketogenic diet is currently one of the most popular. When done correctly, it can lead to weight loss, improved blood sugar control, and reduced inflammation. However, it can be difficult to navigate, especially when it comes to fruit. Here are the best low-carb fruits to enjoy and which ones to avoid on the keto diet. First, let’s define what a low-carb fruit is. Generally, a low-carb fruit contains fewer than 10 grams of net carbs per 100 grams (3.5 ounces). Net carbs are the total carbs minus fiber, which is considered a non-digestible carbohydrate and doesn’t impact blood sugar levels. The best low-carb fruits to enjoy on the keto diet include: - Avocado: Technically a fruit, avocados are high in healthy fats and low in net carbs. Half an avocado contains only 2 grams of net carbs. - Olives: Another fruit that’s high in healthy fats, olives are also low in net carbs. Ten olives contain only 1 gram of net carbs. - Berries: Berries are lower in net carbs compared to other fruits. For example, a cup of strawberries contains only 6 grams of net carbs, while a cup of blueberries has 17 grams. - Tomatoes: Technically a fruit as well, tomatoes are low in net carbs and high in antioxidants. A medium-sized tomato contains only 3 grams of net carbs. On the other hand, some fruits are high in net carbs and should be avoided on the keto diet. These include: - Bananas: One medium-sized banana contains 24 grams of net carbs, making it too high in carbs for the keto diet. - Grapes: High in sugar, a cup of grapes contains 26 grams of net carbs. - Mangoes: One mango contains a whopping 50 grams of net carbs. - Pineapple: One cup of pineapple contains 22 grams of net carbs. When following the keto diet, it’s important to pay attention to carb intake from all sources, including fruit. While some fruits are low in net carbs and can be enjoyed in moderation, others are too high in carbs and should be avoided. In addition to cutting back on high-carb fruits, the keto diet also involves increasing healthy fats, limiting protein intake, and avoiding most grains and processed foods. If you’re interested in trying the keto diet, it’s recommended to work with a qualified healthcare professional to ensure you’re meeting your nutrient needs and staying healthy. And remember, always listen to your body and adjust as necessary.
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Checklist – How Much Carbs, Proteins And Fats Should I Eat | Essential
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Best Low-Carb Fruits & Which Ones To Avoid On The Keto Diet
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