It is a common misconception that there are no fruits you can eat on a low carb, high fat diet. This is quite simply not true. There are many delicious fruits we can eat without breaking our diets, and they even have some amazing properties that will improve our health and make our diet easier in the long run.
1: Fatty fruits
Fatty fruits are fruits that are loaded with healthy oils and fibers as opposed to sugars. Although they still pack a few carbs, the oils in these fruits are so beneficial for us that it is worthwhile. These fruits are powerful antioxidants and great for our skin, arteries, and immune system.
Avocado is a large fatty fruit from South America. It has a delightful creamy texture and provides 29 grams of fats to 17 grams of carbohydrate, of which 13 grams are fiber. Add this fruit to salads to replace mayonnaise.
Olives are a cheaper fatty fruit. Olive oil has long been praised for its anti-inflammatory properties. Do not cook with olive oil at high temperatures, as this makes it oxidize. Instead, cook lightly and add it to stews and salads.
Berries are low in calories and low in carbs, but very high in antioxidants. They are also fairly sweet. This makes them a perfect addition to a low carb diet. Steer clear of the sweetest ones, like grapes and strawberries, as they are highest in carbs and lowest in nutrients.
Blueberries are known to be a superfood, packed full of antioxidants and vitamins to keep you going.
Raspberries are the most accessible healthy berry. Have them on top of nut-based “Paleo cereal”.
Goji berries are everyone’s favorite superfood. They are very bitter fresh, but this means they are full of vitamin C and antioxidants. Add to smoothies to mask the taste.
3: Nonsweet fruits
Nonsweet fruits are fruits that are low in carbs. They don’t taste like fruits, but they are full of water and fiber, which is great for us, and also have many of the micronutrients we find in sweet fruits.
Cucumber is a delightful, water and fiber loaded nonsweet fruit. It also has trace minerals that help with rehydration.
Tomatoes are great if you have no issue with nightshades. Loaded with vitamins and compounds that promote fat loss.
Squashes are chock full of Vitamin A and iron, among other things, but are ridiculously low calorie and delightful as a cold slaw or a hot soup.
Peppers have plenty of Vitamin C, but without having to eat much sugar. Chili peppers also boost our metabolisms.
Eat them all in salads, raw if possible.
4: Citrus fruits
Citrus fruits are a wide range of fruits full of minerals and vitamin C. Vitamin C is an essential part of our diets and although we can get it elsewhere, fresh citrus is a great source. For maximum micronutrient value, choose sour citrus fruits. Do not pair with real dairy.
Grapefruit is a great option if you are not too keen on the idea of completely sour citrus. Eat it raw for breakfast, or in a smoothie. It pairs well with vegan yoghurt alternatives, greens, and berries. If it is too much, consider grilling it.
Lemons are the best citrus fruit if you find a way to eat them raw. Avoid adding them to sweet things or cooking them. Instead, try adding lemon juice to raw juices and raw smoothies. This will give you loads of vitamin C and minerals.
Kumquats are a great, bite-sized citrus. They are loaded with nutrients, and you can eat the peel too, boosting their fiber content. They make a lovely tangy addition to a salad if you slice them thinly.
5: All other fruits
Although by no means do you want to eat a pile of sweet fruit every day, there is no reason why, on a non-ketogenic, low carb diet, you should not have sweet fruits. Make sure to count your carbs and measure your macros closely, but if you have 80 grams of carbs allocated for the day, eating a banana or some raisins is well within parameter.