Healthy Living

Can Keto Dieters Eat Watermelon?

The keto diet does not encourage consuming too many carbohydrates because the glucose will be utilized for energy, which defies the purpose of the diet that aims to derive energy from fat instead. While easing into the diet, carbohydrates are first consumed up to 30 to 50 net grams. Eventually 20 net grams are included in the daily keto diet, with carbohydrates only providing 5 percent of total calories. 

Certain fiber rich fruits are allowed on the keto diet since it could help with digestive issues. In fact, the calculation of net carbs excludes fiber content in carbs. Fruits low in carbs are peaches, lemons, blackberries, watermelons and nectarines. 

A recent article published on Healthline analyzed whether keto dieters could have the delicious watermelon fruit, which is also a potent source of vitamins C and A. The fruit also has many antioxidants, especially lycopene, which has been shown to lower risk of diseases. Enjoying fruits such as watermelon in small amounts is the only choice of dieters because it could bring them out of ketosis. 

The reason watermelon is not a bad choice is because it is comparatively lower in carb content compared to other fruits. For instance, one cup of watermelon only contains 11 grams of net carbs and 0.5 grams of fiber. Incorporating the watermelon fruit into your diet depends on the other food consumed during the day. 

Let’s say that you consume a diet with 2,000 calories,  five percent of that needs to be carbohydrates. Hence, only 100 calories  from the diet can have carbohydrates, in other words, 25 grams per day. Healthline pointed that just one cup of watermelon is equal to half the carb intake allowed on the keto diet. With a little bit of planning and calorie-counting, the keto diet can accommodate a few fruits here and there. 

A fitting example is avocados, which provide healthy fats that the keto diet recommends as well as fiber and other nutrients. Moreover, strawberries, raspberries and blackberries though are not low in carb content, they have high fiber that make them the other good choices of fruits to eat when on the keto diet. 

Man smiling and eating watermelon Fruits with fiber can be consumed in moderation while following the Keto diet. Photo courtesy of Shutterstock