Yes, you can eat fruit on keto! The trick is to enjoy it in moderation. Try it out with this tasty keto blueberry ice cream recipe.
Eating Fruit on Keto
If you’ve been living the keto lifestyle for a while, your eyebrows may have gone up when you saw the title of this recipe. Are blueberries OK to eat?
The answer is yes, in moderation.
Most fruits are full of carbohydrates, which can make them problematic for your ketosis. But, not all fruits are created equal.
Blueberries are kind of a middle ground fruit. They don’t have as many carbs as some fruits, but they quickly add up.
If you’re going to eat blueberries, just be very mindful of your portions. That’s true whether you’re eating them alone, or whether they are in a recipe like this low-carb blueberry ice cream.
Better fruits for keto include avocado, strawberries, raspberries, and blackberries. They contain less sugar and carbs than many fruits.
They are also good options for your morning smoothies.
Let’s also talk about the fruit you should stay away from. Dates are a big no. One serving will put you over your daily allowance of carbs.
Bananas are a great source of potassium…and carbs. Unfortunately, this classic yellow fruit should not be on your shopping list if you are concerned with ketosis.
Pineapple, as well as other tropical fruits, should be avoided due to their high sugar content.
Grapes also have a high carb count. You can have a couple, but portion control is key here.
It’s really difficult to stop after a couple of grapes, and it’s also difficult from a practicality standpoint to justify buying a bunch of grapes when you can’t possibly eat them all (unless they’re for non-keto family members).
Milk Alternatives for Keto
You’ll notice that this recipe, as well as many others on my site, calls for full-fat coconut milk.
There are multiple versions of dairy-free milk out there, and many people ask me if soy milk is on the table.
I advise people not to drink it, but not for the reasons you might think. In terms of ketosis, having a little soy milk in a smoothie probably won’t cause a problem.
There are health concerns surrounding soy, however, which is why I prefer to avoid it.
Soy is super processed, which is something best avoided on a paleo or keto diet.
It may also cause hormonal issues. Soy contains phytoestrogen, a plant hormone that has a similar effect to estrogen on the body. Depending on your particular hormone levels, that could be a big issue.
Finally, soy has ingredients that can irritate your digestion. Read our article on Is Soy Keto for more information on why soy isn’t a great option for keto.
Refreshing and cool low carb, sugar-free, dairy-free blueberry ice cream recipe.
- 4.4 oz (125 g) of blueberries
- 2 cans (400 ml each) of full-fat coconut milk, room temperature
- 50g of erythritol
- Stevia, to taste
- Add the blueberries and a small splash of water to a small pan. Cook over low heat, making sure to softly crush the berries while cooking. After most of the moisture has evaporated and you have a jam-like consistency, remove from heat. Allow mixture to cool completely.
- Shake the cans of coconut milk well before pouring into a large bowl. Whisk out any lumps, then whisk in the erythritol and stevia, if desired.
- Pour the coconut mixture into the ice cream maker and churn according to manufacturer’s instructions.
- Transfer the ice cream to a freezer container, swirling in the blueberry mixture as you do so. For a more even blueberry flavor, add the blueberry mix to the ice cream maker when you add the coconut milk.
- Store covered in the freezer and enjoy.
All nutritional data are estimated and based on per serving amounts.
Net carbs: 2 g
- Calories: 94
- Sugar: 1 g
- Fat: 10 g
- Carbohydrates: 3 g
- Fiber: 1 g
- Protein: 1 g