I’ve noticed this is a hot debate in the world of ketogenic dieting. Some experts say you need fruits and vegetables, some say you don’t. Have no fear- there will be plenty of research to come. But in the mean time, after countless hours of research, here’s our opinion on the matter.
The 411 on Fruits and Vegetables, aka Micronutrients
Micronutrients mainly come from fruits and vegetables. These are the foods that contain all of those vitamins and minerals that keep us healthy. However, a lot of these foods contain a high amount of natural sugars, and will therefore make it difficult for you to lose weight and/or maintain a healthy weight. You do NOT have to eat the micronutrients that are high in sugar in order to get the nutrients you need. As stated in “Food Choices & The Basics of Keto,” our patients who have had bariatric surgery should eat no more than 15-20 grams of carbohydrates (sugars) per day. Therefore, you will be eating a lot more vegetables and a lot less fruit.
Here’s a breakdown of the amount of carbohydrates (sugar) in each type of fruit:
Can you believe a banana has the maximum amount of carbohydates you should be having in an entire day!? That’s why we recommend you cut fruit out completely until you reach your goal weight, and then add small amounts (1-2 tablespoons per day) back at a time to ensure you are still maintaining your goal weight.
Here’s a reminder on the breakdown of vegetables (from “Food Choices & The Basics of Keto”):
Stay tuned for the post that puts it all together- Why Does the Keto Diet Work? Part 3 of 3- Making a Meal!!