Avocados
Avocados are a stone fruit with a creamy texture that grows in hot climates. Its potential health benefits include improving digestion, lowering the risk of depression, and protecting against cancer.
According to the trusted source from the USDA National Nutrient Database, one serving (one-fifth of an avocado, about 40 grams) contains:
64 calories
almost 6 grams of fat
3.4 grams of carbohydrates
less than a gram of sugar
almost 3 grams of fiber
. A ½ cup serving of creamy fruit has nearly 12 g of fat and only 2.6 g of net carbohydrates. Avocados are also low in calories (around 138 for the same serving), making them an ideal between-meal snack. One serving also has about 6.4 g of dietary fiber (25.6 percent of the daily value, or DV), 404 milligrams (mg) of potassium (8.6 percent DV), and just 2.8 g of sugar. Try topping your salad with diced avocado for a keto lunch.
Blackberries
Whether you’re whipping them up in a recipe or eating a handful of them raw, blackberries can be a great addition to your keto eating plan. A ½ cup serving does not contain much fat (less than ½ g) but is also low in net carbs, at only 3.1 g. The same serving size offers 3.8 g of fiber (15.2 percent DV) and 3.5 g of sugar. Blackberries also provide potassium, with 117 mg (2.5 percent DV) per ½-cup serving. It has 15.1 mg of vitamin C (25.2 percent DV) and 14.3 mg of vitamin K (17.9 percent DV). This fruit is also an excellent snack for weight loss, as it contains approximately 31 cal per ½ cup.
Benefits of blackberries
Sweet but tangy blackberries are a summer staple. But the benefits of these berry beauties go far beyond their delicious taste. Blackberries also have impressive health benefits.
- packed with vitamin C
- high in fiber
- Great source of vitamin K
- High in manganese
Tomatoes
The ketogenic diet is a high-fat diet that drastically restricts carbohydrate intake to around 50 grams per day.
To accomplish this, the diet requires that you eliminate or severely limit your intake of carbohydrate-rich foods, including grains, legumes, starchy vegetables, and fruits.
Although tomatoes are commonly considered a vegetable, botanically they are a fruit, making some wonder if they can be included on a ketogenic diet.
Fresh tomatoes are low in carbohydrates. The carbohydrate content consists mainly of simple sugars and insoluble fibers. These fruits are mainly made up of water.
Tomatoes are a good source of several vitamins and minerals, such as vitamin C, potassium, vitamin K, and folate.
Cantaloupe
The melon is a type of melon closely related to other varieties of melon, such as watermelon and molasses.
Each serving of cantaloupe is relatively low in net carbs, with just 12.7 grams of carbs and 1.5 grams of fiber per cup (156 grams) (16 Trusted Source).
Plus, a single serving provides a good dose of folate, potassium, and vitamin K (reliable source).
It is also one of the best sources of beta-carotene, a type of plant pigment that plays a central role in immune function and eye health (17 Trusted Source).
Still, depending on your daily carb amount, you may want to go for a smaller serving size to include cantaloupe in your diet.
With 11.2 grams of net carbs in each cup (156 grams), cantaloupe can be incorporated into a well-planned ketogenic diet. Cantaloupe also contains folic acid, potassium, vitamin K, and beta-carotene.
Watermelon
Watermelon is a delicious and refreshing staple of summer.
In addition to promoting hydration thanks to its high water content, it is a good source of several nutrients, including vitamins C and A (1Trusted SourceTrusted Source).
Additionally, watermelon contains several antioxidants, such as lycopene, which may be linked to better heart health and a lower risk of certain cancers (2 Trusted source).
You may be wondering if watermelon can fit into the keto or keto diet, an eating pattern that involves limiting carbohydrate intake and eating a lot of healthy fats.
Since the ketogenic diet is highly restrictive and requires strict adherence to maximize results, many fruits are considered off-limits, making it a bit difficult for some to follow.
A person can eat watermelon as part of a keto diet, as long as they ensure that the carbohydrate content is adjusted to the desired macronutrient ratio.
Fresh Figs
Fresh figs are rich in nutrients and relatively low in calories, making them a great addition to a healthy diet.
A small fresh fig (40 grams) contains :
Calories: 30
Protein: 0 grams
Fat: 0 grams
Carbohydrates: 8 grams
Fiber: 1 gram
Copper: 3% of the Daily Value (DV)
Magnesium: 2% of the DV
Potassium: 2% of the DV
Riboflavin: 2% of the DV
Thiamine: 2% of the DV
Vitamin B6: 3% of the DV
Vitamin K: 2% of the DV
Fresh figs contain some calories from natural sugar, but eating some figs is a reasonable, low-calorie snack or addition to a meal.
On the other hand, dried figs are high in sugar and high in calories, since the sugar is concentrated when the fruits are dried.
Figs also contain small amounts of a wide variety of nutrients, but they are particularly rich in copper and vitamin B6.
Copper is a vital mineral that is involved in various bodily processes, including metabolism and energy production, as well as the formation of blood cells, connective tissues, and neurotransmitters.
Vitamin B6 is a key vitamin needed to help your body break down dietary proteins and create new proteins. It also plays an important role in brain health.
Plums
Plums are relatively low in calories, but they do contain a good amount of important vitamins and minerals. A plum contains the following nutrients:
Calories: 30
Carbohydrates: 8 grams
Fiber: 1 gram
Sugars: 7 grams
Vitamin A: 5% of the RDI
Vitamin C: 10% of the RDI
Vitamin K: 5% of the RDI
Potassium: 3% of the RDI
Copper: 2% of the RDI
Manganese: 2% of the RDI
Additionally, a plum provides a small number of B vitamins, phosphorous, and magnesium.
Lemon
Lemons are also keto-friendly, so go ahead and add some lemon juice to your ice water which has about 0.5g of net carbs and only 0.2g of sugar. The fruit also offers 3.7 mg of vitamin C, which is 6.2 percent of the DV. Lemon water contains antioxidants that fight free radicals and also promote healthy digestion.
Citrus fruits, including lemons, are a known source of vitamin C, making Keto Lemonade not only a delicious drink but also a good source of vitamins.
Lemons can be a great addition to a ketogenic diet, with 4 grams of net carbs in each fruit.
No Comment