Vegetables and Fruit
- Higher carb vegetables. This includes onion, parsnip, garlic, mushrooms, and squash.
- Nightshades. This includes tomato, eggplant, and peppers.
- Berries. This includes raspberries, blackberries, and blueberries.
- Completely avoid starchy vegetables and large fruits like potatoes and bananas.
Just so, can you have a banana on the keto diet?
Fitting in Higher Carb Fruit. You can fit higher carb fruits into your ketogenic diet, but the portion size may be considerably small. If you like bananas, you may have to limit yourself to one-third of a small banana, which has 7.7 grams of carbs in a 33 gram measurement serving.
What fruits are good for ketogenic diet?
Here are 16 healthy foods to eat on a ketogenic diet.
- Seafood. Fish and shellfish are very keto-friendly foods.
- Low-Carb Vegetables.
- Meat and Poultry.
- Coconut Oil.
- Plain Greek Yogurt and Cottage Cheese.
While maple syrup and honey are widely accepted on lesser low-carb, paleo diets they are not allowed on ketogenic diets. Keto is a very carb-restricted diet so you have to be very strict with your consumption.
While watermelon does contain fruit sugar —fructose — like all other fruits, it's nearly 92 percent water. Just because it tastes sweet doesn't make it high in sugar. This term, called glycemic load, is very low for watermelon — meaning that blood sugar is not changing much after eating it.
Eat this: Avocados are low in carbs and have great fat and fiber content; berries are OK since their carb content is negligible; and 1 cup of tomatoes has just 6g of carbs. Not that: Fruits in general, dried or otherwise, are forbidden since most have high sugar and carb content.
- Watermelon. This fruit of summer scores lowest in carbohydrate content, packing only 7.55 g per 100 g of fruit.
- Strawberries. Berries are a popular choice for people watching their carb intake, and strawberries have the least.
Grapes. Many fruits are okay on the keto diet in moderate quantities. Grapes, however, are not one of these acceptable foods. If a person is craving the juicy sweetness of fruit, they can instead choose keto friendly berries – in moderation, of course.
As you can see, the veggies in the list above are typically too high in carbs for a low-carb keto diet. However, there are some vegetables that are higher in carbs but can still be enjoyed in moderation on keto. That includes sweet vegetables like: Carrots (6.78g)
Berries and keto are no strangers. In fact, a whole cup of strawberries is only 7.2g of net carbs. So, eating a quarter cup on keto pancakes, or as a garnish for some avocado pudding, is pretty much nothing. If you're really craving some fruit on keto, definitely try to find berries first.
Sorry, corn is a grain and shouldn't be eaten on a keto diet. It is also high in carbs. For many of us movies and popcorn go together. So what do you snack on at the movies that is keto friendly and not popcorn?
Peppers and onions are naturally low in carbs. One-half cup of sliced onions contains slightly more than 5 grams of carbs. Because onions contain more sugar than other vegetables, you won't be able to eat unlimited amounts, according to Martha Taylor, author of "Living Low Carb with Ketogenic Diet."
Here's what Diet Doctor has to say about reaching optimal ketosis: Restrict protein to moderate levels. If possible stay at or below 1 gram of protein per day, per kg of body weight (0.45 grams per pound). So about 70 grams of protein per day if you weigh 70 kilos (154 pounds).
Most people, who have experienced ketosis, claim to have reached that state at about 20-50 grams of net carbs per day. I'd suggest you start at 20-30 grams and see how you can adjust it for your needs. Start from a low level of net carbs to ensure you quickly enter ketosis (~ 20 grams of net carbs per day).
You can easily get any nutrient in fruit from vegetables – without all the sugar. On a liberal low-carb diet (50-100 grams per day) you may be able to squeeze in two or three fruits a day, if that is your biggest source of carbs. As you see, grapes and bananas are the highest-carb fruits of them all.
Here they are, from most to least important:
- Restrict carbohydrates to 20 digestible grams per day or less – a strict low-carb diet.
- Restrict protein to moderate levels.
- Eat enough fat to feel satisfied.
- Avoid snacking when not hungry.
- If necessary, add intermittent fasting.
The advantage of eating a low carbohydrate fruit is that you can eat a larger portion. Whether you eat a low carb or high carb fruit, as long as the serving size contains 15 grams of carbohydrates, it will affect your blood sugar the same. Watermelon – One half-cup of diced watermelon contains 5.5g of carbs.
Nuts to that. Paleo restrict peanuts for good cause – they have a lot of the pesky plant defensive tactics common to legumes that inflame our guts. Peanuts are moderately high in carbohydrates, so they are not something people eating keto should base their meals around, but in small amounts they are fine.
The desired ratio in the ketogenic diet is consuming 3 or 4 grams of fat for every 1 gram of carbohydrate and protein, which amounts to getting about 75-80 percent of your daily calories from fat. You can eat foods like butter, heavy whipping cream, mayonnaise, and oils, the Epilepsy Foundation notes.
Quinoa (pronounced: keen-wah) is a grain harvested in South America and has recently been labeled a “superfood”. I have had conversations with people, ketogenic people, who will insist that quinoa is not a carb, but, instead, that it's a protein. It has 9g of protein per cup. It also has 39g of carbs per cup.
The keto guide to dairy. One of my favorite things about the Ketogenic lifestyle is all the dairy. As long as you have no allergy or sensitivity, real cream, rich cheeses, and full fat, thick yogurts can all be a part of a nutritional Ketogenic diet. However, not all forms of dairy are keto friendly.
Fruit with Less Than 5 Net Carbs
- 1/2 cup of raw strawberries (3.3 net carbs)
- 1/2 cup of raw raspberries (4.2 net carbs)
- 1/2 of a medium peach (4.3 net carbs)
- 5 whole sweet cherries (5.1 net carbs)
- 1/2 of a kiwi fruit (4.3 net carbs)
- 1 medium apricot (3.2 net carbs)
- 1/2 medium Haas avocado (3.7 net carbs)
Cream cheese is a versatile ingredient used in many keto and low-carb recipes. The carb count of cream cheese varies according to the brand, and I've seen 6 grams of carbs for 8 ounces, up to 1 gram per each 3/4 ounce. Cream cheeses, unlike other unsafe cheeses are made from pasteurized milk which makes it safe to eat.