We introduce a list of fruits recommended for the ketogenic diet! What points should you be careful about?
Even while on a ketogenic diet, some people may still feel like eating something sweet as a snack. Fruit is recommended for the ketogenic diet because it is rich in nutrients and provides a sense of satisfaction.
In this article, we will introduce the fruits recommended for the ketogenic diet and the nutrients they contain. We will also explain the precautions to take when incorporating fruit into the ketogenic diet, so please refer to this article.
What is the ketogenic diet?
First, let's check out what the ketogenic diet is. We'll also explain in detail the differences between this and a low-carb diet.
A diet that uses ketone bodies
The ketogenic diet is a diet that reduces the intake of glucose and instead produces ketone bodies in the body. Ketone bodies are substances that are produced during the process of fat synthesis and decomposition. When the body lacks glucose, it uses ketone bodies produced from fat as an energy source. A state in which the amount of ketone bodies in the bloodstream increases is called ketosis.
The ketogenic diet has attracted attention in recent years because it is relatively efficient for losing weight. In terms of specific measures, you should reduce your intake of carbohydrates and eat more vegetables.
If you are going to try the ketogenic diet, you need to do it in the correct way based on your knowledge.
It has some similarities with a low-carbohydrate diet
The ketogenic diet is similar to a low-carbohydrate diet in that it limits carbohydrate intake, but the two are different. A low-carbohydrate diet involves eating a diet low in carbohydrates. On the other hand, the ketogenic diet is characterized by its low-carbohydrate, high-fat menu. It also differs in that it uses ketone bodies as an energy source.
In general, the ketogenic diet requires stricter carbohydrate restriction than the low-carbohydrate diet. In addition, in order to promote the production of ketone bodies in the body, you will eat a diet that is biased towards fats. If you are going to try the ketogenic diet, you should proceed with caution while monitoring your body.
Is it OK to eat fruit while on the ketogenic diet?
Even if you are on a ketogenic diet, which restricts carbohydrates, it is fine to eat fruit, depending on how you consume it. Although fruit contains fructose, compared to glucose and sucrose, fructose has the characteristic of not raising blood sugar levels as much. Also, if the fruit is rich in dietary fiber, the effect of the dietary fiber will slow the rise in blood sugar levels.
Fruits are rich in vitamins and minerals, and are a food that is good for your health and beauty. If you are on a ketogenic diet and feel like eating something sweet, why not try eating some fruit? We recommend choosing fruits that contain as little sugar as possible.
List of fruits recommended for the ketogenic diet
Avocados are rich in potassium
Avocados are rich in potassium. They also contain a lot of unsaturated fatty acids, which you should actively consume during the ketogenic diet. Eating avocados will allow you to consume a variety of fats, such as oleic acid, palmitic acid, and linoleic acid. It is also rich in vitamins E, C, and K, folic acid, and phytosterols.
Avocados are also recommended for the ketogenic diet because they contain almost no carbohydrates. They also contain dietary fiber, which helps to control blood sugar levels and improve bowel movements.
Nutritional information (per 100g)
- Fat: 5g
- Carbohydrates: 9g
- Sugar: 8g
- Dietary fiber: 6g
- Calories: 176kcal
[Olives] 0 carbohydrates
Olives, which have virtually no carbohydrates, are a food that is often incorporated into ketogenic diets. In addition to the black olives that are commonly seen, there are also varieties such as green olives. Olives are rich in minerals such as sodium, magnesium, calcium and iron. They also contain vitamin E and choline, which is a member of the B vitamin group.
Because olives contain a lot of fat, they are suitable for the ketogenic diet, which requires high-quality fat. Olive oil, which is made by pressing olives, is also recommended for the ketogenic diet.
Nutritional information (per 100g) *Green olives
- Fat: 0g
- Carbohydrates: 5g
- Sugar: 0g
- Dietary fiber: 3g
- Calories: 148 kcal
Blackberries are rich in dietary fiber
Blackberries are a member of the raspberry family, classified as Rubus fruticosus. The seeds are rich in dietary fiber, and eating them helps to prevent a sudden rise in blood sugar levels. The dark blue-purple color of blackberries comes from the anthocyanins they contain. Anthocyanins are a type of polyphenol that is thought to have antioxidant properties.
Blackberries are also rich in nutrients such as vitamin C and vitamin K. They also contain essential fatty acids such as omega-3 and omega-6 that we should actively try to consume.
Nutritional information (per 100g)
- Fat: 5g
- Carbohydrate: 0g
- Sugar: 9g
- Dietary fiber: 2g
- Calories: 43kcal
Raspberries: Low in carbohydrates
Raspberries are a sweet and delicious fruit that are low in carbohydrates but still provide a satisfying feeling of fullness. They are also rich in dietary fiber, making them a good snack for those following a ketogenic diet. Raspberries contain a variety of vitamins, and are particularly rich in vitamin C and vitamin K.
Vitamin C has antioxidant properties and is thought to help strengthen the body's resistance to disease and prevent spots and wrinkles. Vitamin K is thought to help calcium adhere to bones and increase bone density. It is also rich in minerals such as copper and manganese.
[Nutritional information (per 100g)]
- Fat: 1g
- Carbohydrates: 2g
- Sugar: 5.6g
- Dietary fiber: 7g
- Calories: 36kcal
Watermelon: Low in carbohydrates
Watermelon is a fruit that is particularly low in carbohydrates. It is recommended for those following a ketogenic diet who want to eat something sweet, as it contains very little sugar but still has a strong sweet taste. As 90% of watermelon is water, it is also good for rehydration.
Watermelon contains minerals such as magnesium and potassium. The distinctive red color comes from carotenoids such as lycopene, carotene and xanthophyll. Carotenoids are thought to be useful as antioxidants and help prevent aging.
[Nutritional information (per 100g)]
- Fat: 1g
- Carbohydrates: -g
- Sugar: -g
- Dietary fiber: 3g
- Calories: 41kcal
Strawberries are rich in dietary fiber
Strawberries are rich in dietary fiber and are popular as a fruit to eat while on a ketogenic diet. The seeds are also a good source of unsaturated fatty acids, so they are a food that you should actively include in your diet. They are also high in vitamin C, and can be expected to help prevent colds and skin problems.
Strawberries are also rich in polyphenols such as anthocyanins, ellagic acid, tannins and procyanidins. Consuming anthocyanins is thought to help improve eye strain, while consuming ellagic acid is thought to help lower neutral fat levels. Procyanidins are thought to be useful for preventing lifestyle-related diseases and for beauty.
[Nutritional value (per 100g)]
- Fat: 1g
- Carbohydrates: 5g
- Sugar: 1g
- Dietary fiber: 4g
- Calories: 31kcal
Grapefruit: Rich in vitamins
Grapefruit, which is rich in vitamins, is effective for supplementing nutrition in a ketogenic diet. It has a good texture and is filling, so it can be satisfying as a snack. It also contains a lot of dietary fiber, making it suitable for a ketogenic diet.
The characteristic bitterness of grapefruit is due to a flavonoid called naringin. Naringin is said to have the effect of promoting the breakdown of fat and suppressing appetite. Grapefruit is divided into three types according to the color of the flesh: white, pink and ruby. You can enjoy choosing one according to your mood on any given day.
【Nutritional value (per 100g)】*White (white) variety
- Fat: 1g
- Carbohydrates: 6g
- Sugar: 5g
- Dietary fiber: 6g
- Calories: 40kcal
Peaches: Rich in nutrients
Peaches are relatively low in carbohydrates and rich in nutrients. The flesh is sweet and juicy, but because it contains low levels of sugar, it can be eaten even while on a ketogenic diet. Fat-soluble vitamins such as vitamin A, vitamin E and vitamin K, as well as water-soluble vitamins such as vitamin C and niacin, are also nutrients found in peaches.
Peaches are also rich in catechins and chlorogenic acid. Catechins have antioxidant properties and are thought to help boost the body's resistance to viruses and bacteria. Chlorogenic acid is a type of polyphenol that is said to help suppress the accumulation of fat.
Nutritional information (per 100g) *White flesh variety
- Fat: 1g
- Carbohydrates: 2g
- Sugar: 4g
- Dietary fiber: 3g
- Calories: 38kcal
Points to note when introducing fruit into a ketogenic diet
When introducing fruit into a ketogenic diet, you need to be careful about the following points.
- Amount of sugar and carbohydrates
- Timing of eating
- Moderate calorie intake
- Fat intake
Choose fruit with as little sugar and carbohydrates as possible
If you are going to eat fruit while on a ketogenic diet, choose fruit with as little sugar and carbohydrates as possible. Compared to sweets, fruit is a food that is good for dieting, but depending on the type, it may contain a lot of sugar and carbohydrates. It is important to know the nutrients contained in fruit and choose the right one.
Also, even if the fruit is good for the ketogenic diet, avoid eating too much. By eating a small amount of fruit that contains little sugar and carbohydrates, you can maintain ketosis while feeling satisfied.
Be careful about when you eat
When you are on a ketogenic diet, you also need to be careful about when you eat fruit. The recommended time is between lunch and dinner. The soluble dietary fiber contained in fruit works to slow down the absorption of carbohydrates when it is taken into the digestive tract. Therefore, eating fruit before dinner helps to prevent a sudden rise in blood sugar levels.
If your blood sugar level rises too quickly, it will fall too quickly afterwards, and this can cause you to feel hungry more easily, so you need to be careful. Eating fruit before dinner can help to prevent your blood sugar level from rising too quickly, and can also help to prevent you from snacking or eating too much.
Eating fruit at breakfast is also recommended. It is thought that consuming carbohydrates at the start of the day is important. With fruit, you can get vitamins and minerals at the same time as carbohydrates, and it is easy to eat even in a busy morning.
On the other hand, the worst time to eat fruit is after dinner. Eating fruit as a dessert can easily raise your blood sugar level. It can also cause you to eat more calories than you should, making it harder to see the effects of a ketogenic diet. In particular, after 9pm, it is said that carbohydrates are more likely to turn into fat, so try to avoid eating fruit at this time.
Consume a moderate amount of calories
If you cut down on calories too much, even if you are on a ketogenic diet, there is a higher chance that you will gain weight again. A state of hunger caused by a lack of calories can cause symptoms such as headaches and fatigue. It can also lead to muscle weakness, so even if you are dieting, it is necessary to consume a moderate amount of calories.
However, when following a ketogenic diet, you will need to be patient until you reach a state of ketosis. It takes time for your weight to start decreasing after you start dieting, and you may experience nausea or irritability. It is also possible that you will feel stressed due to the strict dietary restrictions. However, if you feel unwell, do not continue with the ketogenic diet and consult a medical institution.
Consume high-quality fats
High-quality fats are important in the ketogenic diet. Consume unsaturated fats rather than saturated fats. Saturated fats are found in meat and dairy products, while unsaturated fats are found in fish and plant-based foods. We recommend vegetable oils, fish and nuts as foods that contain unsaturated fats.
Foods that are high in unsaturated fatty acids
- Vegetable oils: Flaxseed oil, sesame oil, olive oil, corn oil, safflower oil, soybean oil, rapeseed oil, sunflower oil, grape seed oil
- Fish: Ayu, sardines, bonito, salmon, mackerel, saury, tuna
- Nuts: Almonds, macadamia nuts
In addition to the above, the fats contained in the seeds of palm family plants such as coconuts and palm fruits (oil palms) are also suitable for a ketogenic diet. They are foods that you should actively include in your diet, as they are quickly digested and absorbed, and contain medium-chain fatty acids that are not easily stored as fat.
Even on a ketogenic diet, you can still enjoy fruit!
On a ketogenic diet, you need to be careful to eat meals that are low in carbohydrates. If you want to eat something sweet, eat a small amount of fruit, which is low in carbohydrates and sugar. It takes time to see results, so it is important to continue with your diet restrictions.
In recent years, low-sugar sweets have also appeared on the market for dieters. NATUVIEW sells delicious low-sugar sweets. For example, NATUVIEW's Cassata is made with a generous amount of fruit and cheese, and is a low-sugar sweet with a creamy, satisfying finish. It is a recommended sweet for those who want to enjoy a sweet treat while on a diet.
For more information, please click here.