Is it OK to eat fruit on keto?

People following a keto diet can still enjoy some fruit in moderation. Fruits offer essential nutrients, such as vitamins and minerals, which are an important part of a person's diet. Avoid eating large quantities of any fruit to achieve or maintain ketosis.

medicalnewstoday.com - Keto-friendly fruits: 10 low-carb options and their benefits

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The keto diet is a low-carb eating plan designed to put a person into a state of ketosis. Although fruits contain natural sugars, some can be part of a keto meal plan. A typical keto diet strictly regulates calorie intake for each of the three macronutrients, or macros: fats, protein, and carbs. Here are typical recommended calorie percentages for each macro on a keto diet: 55–60% of calories should come from fat

30–35% of calories should come from protein

5–10% of calories should come from carbohydrates The keto diet limits the foods a person can eat, including fruit, due to their carb count. While people following this diet may think it is best to exclude all fruits, some fit the keto dietary plan in moderation. This article breaks down which fruits a person can eat on a keto diet. Can a person eat fruit on a keto diet? Share on Pinterest d3sign/Getty Images Fruits contain natural sugars that add to a person’s daily carbohydrate intake. People can eat some fruits on the keto diet. However, a person needs to be careful of the type and amount they consume to stay within their allotted macros. The number of carbs from fruit and other sources should not exceed the daily limit for a keto diet. People consume this diet to put their bodies into a state of ketosis, where the body burns more fat. While there is no carb intake guideline for all people following the keto diet, the Harvard School of Public Health state most people should try to keep their total carbs under 50 grams (g) per day. Some people may even limit their intake to 20 g per day. Not all fruits contain the same amount of carbs and fiber. Those higher in sugars and lower in fiber are generally not well suited to a keto diet, although they are a healthful addition to most other diets with a less restricted carb intake. Fruits lower in sugars and higher in fiber may be suitable on a keto diet, but a person should eat them in moderation. Fiber is an important factor in the keto diet. A person’s body cannot digest this substance. Therefore, to calculate the carbs eaten from food containing fiber, subtract the carbs from fiber from the total amount of carbs in the food. This would give the net carb count of the food, which is important to note for those counting carbs. However, a person following a keto diet to manage a medical condition, such as epilepsy, should limit their total carbs to under 20 g. Fruits high in fiber are generally lower in net carbs and are suitable on a keto diet. Fruits that are not keto-friendly Not all fruits are suitable for people following a keto diet. A person should restrict or eliminate the following fruits from their diet when limiting their carb intake. Fruit Portion Net carbs Cherries 1/2 cup 10.4 g Peaches 1 fruit 13 g Apples 1 medium apple about 23 g Oranges 1 medium orange about 14 g Banana 1 banana about 25.5 g Though the fruits in this table may not be suitable for a keto diet, they are healthful and nutritious. A person can still benefit from including these fruits in many other diets that are less restrictive in carbs.

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