In this brief guide, we will address the question, “can you eat fruit on a keto diet?” We will also discuss the main aspects of the keto diet, its possible health benefits and other respects related to the subject at hand.
Can you eat fruit on a keto diet?
Yes, you can eat fruit on a keto diet. There are some keto-friendly options, which means their carbohydrate levels are low, fitting in the keto purpose – reducing carbs intake. Keep reading to find out some facts about the keto diet and the role of fruits in it.
What is the ketogenic diet?
The ketogenic -or keto- diet is defined by a high-fat, low-carbohydrate consumption. In the last decade, it has gained a lot of popularity because of its efficiency to achieve weight loss and claims to be beneficial for human health.
How did the keto diet start?
Even though dietary fasting has been a traditional practice for some religions, it was also used as a treatment for epilepsy. In the 1920s, doctor Russell Wilder tried to imitate the effects of fasting by emptying the body of sugar, since then it is a successful treatment for seizures.
It was until 1972 that Robert Atkins appended its weight loss effects. It was described as a state of the body in which fat is consumed with maximum efficiency and minimum deprivation. Ever since the knowledge about the keto diet has been deepened.
What is the biochemistry behind the keto diet?
The main purpose of the keto diet is to imitate the body’s response to fasting by excluding carbohydrates from the diet. When we consume carbohydrates, our body prioritizes its metabolism via glycolysis, whose final product is S-Acetyl CoA, the main source of energy in cells.
Fats are also metabolized and can produce S-Acetyl CoA as well, their break-down pathway is normally coordinated with glycolysis. But if we restrain our body from carbohydrates, then these two pathways will then become competitive.
Fasting makes our bodies capable of switching their metabolism to the use of stored fats to produce S-Acetyl CoA. By reducing the availability of carbohydrates, the body can then utilize stored fats to produce S-Acetyl CoA.
The keto diet is then effective because by switching the metabolism to the consumption of stored fats -aka. ketosis-, it is possible to lose weight. For a deeper explanation of this mechanism, click here.
What is ketosis?
When our metabolism changes its “fuel” to fats instead of carbohydrates, our body enters a metabolic state also known as ketosis.
The keto diet is an efficient way to achieve the state of ketosis. And that is why following this diet entails limiting carbohydrate consumption (to approx. 20 to 50 grams per day) and prioritizing the consumption of fats, such as eggs, healthy oils, and nuts.
You should also avoid a high intake of protein, which will be break-down into glucose and the transition to ketosis may be delayed.
What can you eat when you are on a keto diet?
Some keto-friendly foods are listed below:
- Fish and seafood – omega-3 fats have been reported to lower blood sugar levels
- Cheese – its high-fat levels and zero carbohydrates make it perfect for the keto diet
- Avocados – fulfilled with healthy fats and potassium
- Berries – as they are low in carbs, it is highly recommended to consume berries
Are all fruits high in carbs?
Despite the popular belief that all fruits are high in carbohydrates, there are some species with such a low carb content and lack of sweetness, that they may be considered vegetables.
So, if you are about to try this diet make sure to keep reading to find some suggestions for your fruit consumption.
Know more about the carbohydrates role in the human diet, click here.
Which fruits should I avoid on a keto diet?
The keto diet foundation is to keep as low as possible your intake of carbs. But how can you tell if a fruit is keto-friendly? Well, if it tastes like candy, it may not be the better option to consume when you are on a keto diet.
The following fruits are known for their high carb levels, and if you want to stick to the keto diet is better to evade them:
Which are some of the keto-friendly fruits?
There are some fruits with such a low level of carbs that can be consumed when you are on a low-carb diet -but remember that it is better to control their consumption:
As you can see, these options are also delicious and allow you to stick to the keto diet. Click here in order to find a more detailed list of foods recommended to this specific diet.
It is advisable to consult a doctor before deciding to stick to a certain diet, whichever this is. Remember that we all are different and the results of any diet may vary from person to person.
In this brief guide, we have addressed the query, “can you eat fruit on a keto diet?” We have also discussed other queries related to the subject at hand.
Hope you found this blog useful. If you have any questions, please let us know.