close up photography of strawberries and cherries

Following a keto diet requires careful attention to carbohydrate intake, to achieve and maintain a state of ketosis, where the body burns fat for energy instead of carbohydrates. Fruits can be tricky on a keto diet because many are high in natural sugars and carbs. However, there are still several fruits that are not only low in carbs but also have a low glycemic index (GI), making them ideal for those seeking to lose fat while staying in ketosis. Here’s a look at some keto-friendly fruits, their benefits, and how they fit into a low-carb, high-fat diet.

1. Blueberries

  • Carb Content: 12 grams of carbs per 100g
  • GI: 53 (low)

How many to have: 1/2 a cup or a handful

Blueberries are packed with antioxidants and rich in vitamin C, fibre, and manganese. They have a relatively low GI despite their sweetness, meaning they don’t spike blood sugar levels as dramatically. You can enjoy blueberries in smoothies, with Greek yoghurt, or mixed into a low-carb chia pudding.

2. Raspberries

  • Carb Content: 5 grams of carbs per 100g
  • GI: 32 (low)

How many to have: 8 – 10

Raspberries are among the best fruits for keto, as they are very low in carbs and have a very low GI. High in fibre, raspberries help support digestive health and promote feelings of fullness. They are also rich in vitamin C and antioxidants. Enjoy raspberries mixed with other berries in a smoothie, in Greek yoghurt, or use it to make a raspberry vanilla chia pudding.

3. Strawberries

  • Carb Content: 7.7 grams of carbs per 100g
  • GI: 41 (low)

How many to have: 4 large, 5 medium or 6 small

Strawberries are another keto-friendly option with a relatively low carb count and GI. They’re rich in vitamin C, antioxidants, and manganese. Strawberries can help improve heart health and regulate blood sugar levels. They are popular in keto smoothies but can be simply eaten fresh, added to a keto salad, or included in a yoghurt bowl with other berries.

4. Blackberries

  • Carb Content: 5 grams of carbs per 100g
  • GI: 25 (low)

How many to have: 8 – 10

Blackberries can be another addition to a keto diet due to their low carb content and GI. They are packed with fibre, vitamins C and K, and folate, promoting gut health and immune function. Their low GI makes them an excellent option for stabilising blood sugar levels. Use blackberries in a keto smoothie or combine them with nuts for a filling snack.

5. Cherries

  • Carb Content: 9 grams of carbs per 100g
  • GI: 20 (low)

How many to have: 5 – 7

Cherries have a very low GI, making them a great choice for keto. They are high in antioxidants. Enjoy them mixed into a smoothie or with a handful of almonds.

6. Apricots

  • Carb Content: 3.9 grams of carbs per 100g
  • GI: 34 (low)
  • Carbs in one: 4 grams

How many to have: 1 – 2

Apricots are low in carbs and high in vitamin A and potassium. They also contain antioxidants that support healthy skin and vision. Due to their low GI, apricots won’t cause rapid spikes in blood sugar, making them an excellent choice for those following keto. They’re great as a snack, or you can chop them into a salad or pair them with cheese for a savoury-sweet snack.

7. Avocados

  • Carb Content: 1.8 grams of carbs per 100g
  • GI: 15 (very low)
  • Carbs in one: 12 – 24 grams

How many to have: 1 small avocado, 2/3 medium avocado, 1/2 large avocado

Avocados are one of the best keto fruits, not just for their low carb content but also because they are rich in healthy monounsaturated fats. This makes them a great option for boosting fat intake while maintaining a low carb count; you’ll be satiated for longer and have fewer cravings. Add avocados to your salads or slice them with a sprinkle of salt for a quick snack.

8. Plums

  • Carb Content: 9.9 grams of carbs per 100g
  • GI: 39 (low)
  • Carbs in one: 8 – 12 grams

How many to have: 1

Plums are another low-GI fruit that can be included in a keto diet. One plum is a good snack choice after a meal as a dessert or between meals. They are high in vitamin C and fibre, which can help improve digestion and boost immunity. You can eat plums fresh, chop them into a salad or mix them with full-fat Greek yoghurt.

Conclusion

Incorporating these low-carb, low-GI fruits into your keto diet allows you to enjoy a sweet treat without jeopardizing your progress. They also offer a range of health benefits, improving your immune system. Remember to keep the portion sizes I stated you should have for each fruit.

Remember that you don’t have to eat only one fruit in a day, but you can and should have multiple as they have unique benefits. For example, you could have 3 raspberries, 3 blackberries and 8 blueberries for dessert. Avoid having the fruits in between every meal, but rather straight after one to avoid unnecessary insulin spikes throughout the day that can also result in fat gain.