Bananas, dates, and grapes are fruits that can complicate a keto diet plan. Because? Here we open it.
Fruits offer a wide range of benefits to our body. They help strengthen the immune system, strengthen the cardiovascular system and aid digestion. However, those who follow a ketogenic diet They will not be able to include certain fruits in their carbohydrate restriction plan.
These foods are a natural source of sugars such as fructose. And diet keto He plans to get only up to 10% of your total daily calories from carbohydrates.
Therefore, if you follow this rule, it is important that you know which fruits to limit. Remember that in order to avoid problems with the diet, it is ideal that the diet is supervised by a healthcare professional.
What fruits should be limited on a ketogenic diet?
According to the World Health Organization (WHO), a healthy diet includes at least 400 grams of fruit per day. However, to maintain a state of ketosis, you should not eat more than 50 grams of carbohydrates per day.
This means less than 200 grams of fruit per day. Therefore, when following a ketogenic diet, there are fruits that need to be limited in order not to exceed this limit, since they are foods with a significant sugar content.
1. Dates
Dates are known for their sweet and pleasant taste. Except, are a rich source of antioxidants and beneficial trace elements on health. These fruits contain flavonoids and carotenoids, which help protect cells from damage caused by free radicals.
Dates are an excellent source of potassium, an essential mineral that plays a vital role in muscle function, fluid balance, and cardiovascular health. However, despite their nutritional value, dates are also rich in carbohydrates.
According to the United States Department of Agriculture (USDA) table, 1 cup (160 grams) contains 101 grams of sugars. And although it is almost impossible to eat such an amount in a day, it is recommended to limit its intake to people with diabetes or those who are on a diet. keto.
2. Dried fruits
Dried fruits like cranberries, apples, raisins, apricots, figs, and pineapples are a popular choice for those looking for a convenient and tasty snack.
While dried fruit retains many of the nutrients found in fresh fruit, it is important to remember that its dehydration process also results in a higher concentration of sugar per serving. According to the USDA chart, one cup (160 grams) of dried fruit contains 106 grams of sugar.
3. Handles
Stone fruits such as mango are prized for their sweet taste and smooth, creamy texture. These tropical fruits taste delicious and have a variety of nutritional benefits.
Mango is an excellent source of vitamin C., a key antioxidant that helps boost the immune system and improve skin health. However, they contain a high amount of sugar per serving. The USDA chart states that one cup (165 grams) of mango contains 22.5 grams of sugars.
4. Bananas
Did you expect this? Bananas are rich in sugar and carbohydrates.
Its daily consumption can affect the balance of a ketogenic diet. and don’t let your body go into ketosis. To give you a better idea, according to the USDA chart, a 100-gram serving (about a whole banana) contains 17.4 grams of sugar.
5. Grapes
Grapes are a delicious and versatile fruit that is eaten all over the world. They contain a range of beneficial nutrients such as vitamins, minerals, and antioxidants.
However, it is important to moderate its intake in the diet. ketodue to its high natural sugar content. They also have a medium to high glycemic index, which means they can spike blood sugar levels quickly.
While they contain fiber, they may not make you feel as full as other fruits. Thus, it leads to higher calorie intake in some people.
What fruits can you eat on a ketogenic diet?
You don’t need to completely eliminate fruits from your keto diet. There are samples that have fewer carbs and therefore don’t change the balance of this meal plan.
The most recommended examples are:
- Avocado: yes, it’s a fruit. Who is on a diet? keto He had known for a long time that he was an ally in preparation.
- Blackberry: An interesting option to add to any liquid breakfast. Experts on the ketogenic diet call them viable alternatives.
- Tomatoes: They are also fruits. We always liken them to vegetables, but they are not. Feel free to include them in your diet. keto.
The importance of conscious and balanced consumption
The publication of the JAMA website for patients highlights some of the complications of the diet. keto by restricting fruit. According to experts, eating only 5-10% of total calories as carbohydrates makes it impossible to get enough antioxidants from vegetables. That is, limiting the amount of fruit can have a negative impact on other aspects of healthin addition to facilitating weight loss.
This is why it is recommended to follow the ketogenic diet with the approval of a healthcare professional. In this way, adequate planning can be carried out to avoid shortages.
Plan keto this is not easy to achieve in the long run. According to the publication Indian Journal of Medical Researchthe biggest problem is sustainability, as most people make serious mistakes by prolonging months of dieting or abandoning it in the short term without achieving the weight loss that was originally proposed.
Fruits and vegetables are an important part of a balanced diet. If you are going to limit your intake, it is better to do this with the support and advice of a nutritionist.
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