From an early age, we are taught that fruit is a great, all-natural, and healthy snack. Eating fruit is supposed to help us grow big and strong. But on some diets, like keto, fruits can actually be tricky, and in some cases it’s best to avoid them. There is no consistent rule about eating fruit on keto. The simple fact is that some fruits are good for keto, while others are not.
This is because many fruits, like berries, are high in carbs. Most fruits are full of natural sugars, which provide them with their great, sweet flavor, but can also give them a relatively high carb count. So for those whose diets require them to carefully monitor their sugar or carb intake, like keto dieters, many fruits can disrupt your nutritional goals.
Among the most important fruits to avoid on keto are bananas, grapes, and apples. All of these fruits are relatively high in carbs, despite having plenty of healthy vitamins. But if you’re new to keto, or even have been on keto for a while, you’re probably more interested in learning which fruits you are allowed to eat. And, if you’re reading this, you probably want to know about watermelon in particular.
Is Watermelon Keto-Friendly?
Compared to other fruits, watermelon is relatively low in carbohydrates. One cup of watermelon contains about 11 net carbs, which is not an insignificant amount, but also not so much that you can’t fit a bit of watermelon into your daily diet on keto. So, is watermelon keto? The answer is yes, if you’re careful!
As always with keto, you need to be careful about counting your carb intake. 11 grams of carbohydrates for watermelon is a pretty big commitment for most keto plans. But, you can always enjoy a serving size smaller than one cup.
There are a few good reasons why you might want to enjoy some watermelon from time-to-time on keto. First and foremost, it’s delicious and refreshing. There are few treats more satisfying on a hot summer day than a nice juicy piece of watermelon, especially on keto! In addition to its satisfying taste, watermelon also helps promote hydration. Unsurprisingly, watermelon has a very high water content: it’s about 92% water.
Watermelon is also high in nutrients like vitamins A and C, potassium, and magnesium. These nutrients have a wide range of benefits, from improved immunity to skin protection, as well as improved nerve and muscle function.
Eating Fruit on Keto
All of this is to say that if you can make room for watermelon in a keto diet plan, it’s a great option to enjoy. And, when it comes to fruit, watermelon is definitely one of the more keto-friendly options available. As with all foods on keto, though, it’s still important to be mindful of your portions and not overdo them. Watermelon may be low in carbs, but there are still some carbs.
If you ever need a light, refreshing snack to keep you energized during the day, keto-friendly fruits like watermelon can curb your cravings. However, since there is no clear or easy rule about which fruits are keto-friendly and which are not, the best method is to simply research fruits individually.
For some quick tips, see Sugarless Crystals’ guide to keto-friendly fruits. As you will learn, watermelon is not the only keto-friendly fruit available to you. But, unfortunately, there are also many delicious fruits that are off limits as well. Staying educated about which foods to avoid and which can be enjoyed is the key to a successful diet.