Which are THE BEST Low Carb Fruits for YOUR Ketogenic Diet?


In this video, I’m going to take you
through the best fruits for a low carb or ketogenic diet. By the end of this
video, you will know which fruits you can eat and which you might need to be a bit
more careful of. It’s a controversial topic so let’s get going. Hey Carbdodgers! I’m Dr. Dan Maggs it’s been over three years since I lost thirty
kilograms by carb dodging and this channel is all about helping you do the
same. I release new videos every Tuesday so be sure to hit the subscribe button
and click the bell to get notified when I release a new video. Today we are
diving into fruits and it’s important because this is an area where I see a
lot of mistakes being made by people who are new to low carb or ketogenic diets.
Cutting fruits can be a difficult mindset for a lot of people to accept
because fruits are for a long time had this reputation of just all being great
for our health. Just look at the front cover of most “so-called health magazines” and you’ll see images like this one But a lot of fruits are quite high in sugar
and if you’re someone who’s never been overweight and are metabolically healthy
then yeah you may well be able to eat whatever fruit you want without any
issues but we’re now realizing that being overweight simply isn’t just a
problem of overeating but there’s a degree of metabolic damage
that goes along with it. So I’m not saying that fruits are simply bad but if you’re trying to lose weight on a low carb diet then you’ll probably need to
be mindful of your fruit intake in order to be successful and I know I won’t have
convinced everybody that fruit should be restricted because well haven’t humans
always eaten fruits? But just consider this, in the modern world fruits are not what they used to be many modern fruits have been selectively bred to be more
palatable and easier to eat than their naturally occurring versions and that
means they have a higher sugar content and a much lower fiber content and the
supply of our fruits has changed. Think about where you live. Do fruits growing the wild all year round? Fruits are typically seasonal and
therefore we wouldn’t naturally have year-round access to fruits so just
we do due to modern agricultural techniques and international fruit
shipping. Now if you saw my last video about low carb vegetables and the links up here by the way then you’ll know that I set the threshold for what I called a
low carb vegetable at 5 grams of net carbs per 100 grams and there are a
few items in there which were technically fruits in the botanical
sense such as tomatoes, avocados and members of the squash family but we’re
talking about fruits in the culinary sense here and unfortunately there
aren’t many fruits that hit that same threshold Now some berries just about
fall into that category raspberries and blackberries are just 5 net carbs per
100 grams. Strawberries only just miss out at 6 net carbs but
blueberries have about double the carb content of these at 1. So if you’re on a
strict ketogenic diet where you’re aiming to consume less than 30 grams or
even less sometimes in a day in order to stay in ketosis then it’s easy to see
how you could quickly use up your daily carbohydrate allowance with just a few
handfuls of these berries. Lemons also fit this category at 5 net carbs 100 grams but lemons are one of those fruits that you tend not to eat a lot of use a
small amount maybe in cooking or slices chopped up in water to drink. So from
that respect you’re pretty good to go with lemons and if you’re not on a
strict ketogenic diet then you may be able to consider some of the fruits with
a slightly higher carb count. For example, the flesh of coconuts has 6 net carbs per 100 grams. Melons are also a really good option here. Cantaloupe at 7 honeydew and watermelon at 8 grams of net carbs per 100 grams and with all these fruits you just have to be aware of portion sizes because after
all fruit is nature’s candy and it can be quite easy for some of us to consume
large amounts of fruit. For example, 1 cup of watermelon weighs about 160 grams,
so that’s 11 or 12 net carbs per cup. Peaches and apricots are another fairly
decent option at 8 per hundred grams to a single piece of fruit weighing about
150 grams will be about 12 net carbs in
total and the carb counts just keep going up from here. At 10 net carbs per
hundred grams we find oranges, plums and cherries 11 we’ve already mentioned them
blueberries at 12 we find apples, pears kiwis and pineapples. At 13 we find
mangoes. Jump up to 16, we find grapes which have always thought what better
consumed as wine anyway. Right up to bananas at 20 grams of net carbs per
hundred grams and if you know of any fruits that have a higher count than
that then please let me know in the comments down below.
I hope this has been useful but before I go I just want to put this into a bit of
context all these fruits even grapes and bananas are still way below the carb
content of many of the sugar filled snacks that we encounter on a day-to-day
basis and are far better than reaching for dried fruits like raisins which have
about 75 grams of net carbs per 100 grams and the same bits of fruit juices
and fruit smoothies which are similar in their sugar content to full sugar sodas.
Now this video is part of a playlist that you can find on my channel which is
called “What Can I Eat on a Low Carb Diet?” and I’ll put a link to that playlist in
the last 20 seconds of this video and you can click on that to view all the
other videos that have made in this series about different food groups or if
you want to downloadable guide then we’ve put together a guide to the carb
content in different foods which includes fruit, nuts, vegetables and we’ve
covered some of the more tricky areas such as seafoods as well as low carb
drinks and alcohol and the link to get that will be in the description down
below this video I hope this video has been helpful if it
has then please give the video a like so that I know to make more like this
subscribe to my channel and hit the bell if you want to get notified whenever I
release a new video the playlist I mentioned is now linked on screen over
there and I’ll see you next Tuesday

22 thoughts on “Which are THE BEST Low Carb Fruits for YOUR Ketogenic Diet?”

  1. low carb fruit! Selective breeding= more Sugar? Lemons are yucky….I would think melons would have a lot of carbs .Bananas are yummy ! better than a candy bar !

  2. My husband and I try to stick with all dark fruits on our cheat days. Otherwise we just stay away from them. We found fruit leads to other cravings. Great video as always Dr Maggs

  3. My early errors include yoghurt with kiwi as my low carb brekkie. Now I occasionally have mango salsa which prob comes in around 8-10g of net carbs and that’s the only fruit I have.
    I avoid alcohol of the time through ignorance of carb values so keen to know more there!

  4. Very nice and encouraging video
    Thank you Dr
    My dad is new to following a low carb diet as he was told it’s good for his weight lose to help with his coronary artery heart disease and lately found out about partially NAFLD
    He is replacing rice with bulgur or even couscous to have at main meal
    Two eggs at morning
    As for snack he likes all fruits but tends to have not whole fruit per day
    Like half banana or quarter of an apple and so on
    Because he believes most fruits have goodness in them and he doesn’t want to miss on getting the natural benefits even by eating slightest amount
    I hope he is doing the right thing to stay as low carb dieter 🤞🏻🙏🏻🤞🏻

  5. Wild blubs?? Naaawh! Lower! Very helpful. Always done great with a lot of fruit. But now I want metabolic flexibility…so… to ur cheat sheets!! 🙏🏽🙏🏽🙏🏽 What do u say about the blubs? The real, wild ones… ?

  6. It is not only the net carbs important for the ketogenic diet but also the glycemic load and the way how you will combine it with the meal. Kicking off ketosis is realy easy, with one meal, but getting back to ketosis takes time. So better not having fruit on keto diet.

  7. Dr Daniel Maggs

    As a General Practitioner (GP), you’d think Dr Dan Maggs
    would know how to get his weight problems under control. Yet despite
    several attempts – adhering to a ‘balanced diet’ as specified in the
    UK’s national dietary guidelines – he found himself clinically obese in
    his early 30’s.

    Thankfully, a chance encounter whilst on holiday in 2016 led him to
    discover the power of a Primal diet, built around a low carbohydrate
    intake… In the following six months, he lost an incredible 30kg (over
    60lbs) and rapidly normalised his weight! Since his remarkable
    transformation, Dr Dan has developed a love for exercise and well-being
    and is now in the best shape of his life.

  8. Water melon is low in carbs per 100g weight but it’s full off water and therefore relatively heavy, so it is carb dense thus meaning you can only have a small piece if you’re watching carbs. It’s not a great option, best to stick to berries. Avocados are the Keto king of fruits 👍

  9. I love fruit that's my only concern (watermelon, melons, apples, cherries, figs… YUM) but is it all about carbs can you explain more about how fructose goes directly into the liver ? thanks

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