What fruits are allowed in keto?

Reading time: 4 min

In the keto diet, we always hear that we must remove sugars from our diet. Based on this observation, we therefore remove fruits. We have also been told for years that we must eat 5 fruits and vegetables per day. You must have heard it too!

So is there a middle ground? Can you still eat fruit if you decide to start a keto diet? Are there ketogenic options for people who love fruit?

In this article, we will explain which fruits are allowed and which are prohibited to succeed in your keto transition. We will describe to you, in detail, which fruits you can consume according to their respective glycemic indices.

Fruits are numerous and varied, it can be very difficult to find your way around when starting a keto diet. Indeed, on the same fruit, the glycemic index can vary depending on several factors. We will help you identify the good alternatives.

The glycemic index of fruits, how to define it?

Since fruits are natural products, it can be difficult to determine their exact glycemic index. Indeed, their glycemic index depends on their sugar content.

For example: two apples on the same tree with the same size can have a different sugar content. This difference is even greater on different types of apples. A Granny Smith and a Golden will absolutely not have the same sugar content and therefore not the same glycemic index.

It is then difficult to determine whether or not you can consume certain fruits. Another important factor is the ripeness of the fruit. As living natural elements, the composition of fruits changes throughout their life cycle. A barely ripe banana will not have the same sugar content as a week-old banana.

This is the complexity of fruits in the keto diet. There are too many variables that can alter their composition to define a safe and precise glycemic index.

However, it is easy to determine if fruits do not meet the keto criteria. Those that in any case have a glycemic index too high to be included in a ketogenic diet.

Low glycemic index fruits

To help you with your transition, we have prepared a list of the best low GI fruits allowed on the keto diet. This list is not exhaustive and can be modified according to your tastes.

Avocado, the #1 keto fruit

Avocado deserves its title of number 1, because it is the fruit with the lowest carbohydrate content and the highest lipid content!

Low in carbs, high in healthy fats = the basic principle of a keto diet. Thanks to its exceptional macros, avocado is the perfect fruit to meet your needs. In a smoothie, on toast or with eggs, it will meet your nutrient needs throughout the day

Coconut, the taste without the sugar

Just like avocado, coconut is a fruit very rich in fat. Low in carbohydrates, its lipid content makes it a perfect ally for your ketogenic diet.

Coconut is also high in fiber and minerals, so it will provide you with all the vitamins you need with regular consumption.

Citrus fruits

Lemons! Lemons are the most used fruits in ketogenic menus, especially desserts! Their low glycemic index and high vitamin content make these fruits essential for keto menus. In sweet/savory salads, in your dishes or in your desserts, citrus fruits can take a large place in the diversity of your dishes.

Another benefit of citrus fruits is their antioxidant and astringent properties that help cleanse and renew your body.

So if you haven't already, it's time to incorporate citrus fruits into your meal ideas! To help you, check out our article on " a typical keto week ".

Red fruits

These are the “taste and pleasure” assets of this list! Blackcurrants, raspberries, blackberries, strawberries or even redcurrants, the choices are numerous! And the best thing is to mix them.

These fruits can boast, in addition to their taste, a very low carbohydrate content. They should be included in your menus but of course in moderation. Yogurts, smoothies, coulis, keto cakes or simply plain, the possibilities are endless.

However, you should be careful with some of them, such as cherries. In fact, these fruits should be excluded from the keto diet. Unfortunately, they are among the fruits with a high glycemic index (like dates and mangoes).

Fruits to avoid in keto

Mango, banana, or even kiwi, all of these fruits have a glycemic index greater than 50. Which makes them elements to avoid in your ketogenic diet.

• Mango
• Kiwi
• Grapes
• Fishing
• Apricot
• Pineapple
• Cherry
• Banana
• Melon
• Watermelon

You can also add to this list all dried fruits like dried figs, dried apricots, raisins etc.

You now have all the cards in hand to consume fruit with complete peace of mind during your keto diet.

Don't hesitate to vary the pleasures and integrate them into your preparations. We always talk about sweeteners, but fruits can be perfect natural sweeteners and add the little treat that helps to last in the long term :)

A yogurt with red fruits, a coconut smoothie, a keto pancake with citrus fruits, etc. Fruits offer many possibilities, you just have to learn how to integrate them into your meals.