It is one of the major questions when you are on a ketogenic diet: What fruits can I eat, and what fruits should I avoid? Due to very low carbohydrate consumption in keto, a lot of sweet fruits are inaccessible. This often brings up a common question: Can you eat watermelon on keto?
Watermelon is thirst-quenching, refreshing, and juicy, and especially productive in hot days. It also contains natural sugars, though, which could change ketosis. New or would-be faithful followers of the keto lifestyle might be concerned at the thought of being able to enjoy a high-carb fruit such as cantaloupe while on a low-carb diet. In this article, we are going to have a closer examination of the nutritional profile of watermelon, how it can be used on the keto diet, and the amount in which it is allowed to be consumed.
3 Main Things to Know:
- Watermelon possesses natural sugars, yet it is fairly low on carbs.
- It can be keto in a moderate quantity.
- To maintain ketosis, it is essential to monitor the portion size.
Is Watermelon Keto-friendly or Too Carby?
When on a keto diet, the carbs in foods are more important than the calories or the vitamins. Watermelon can be considered a healthy food, but that is not the case anymore when you are on a keto diet. A 1 cup (approximately 152 grams) of chopped watermelon has about 11.5 grams of carbohydrates, 9.4 grams of which is in the form of sugar.
In order to identify whether watermelon works with a keto diet, we must consider comparing it with average daily carb content in a keto diet. The majority of keto diets restrict the carbs to 20-50 grams daily. Therefore, one serving of watermelon can consume over half of your daily restriction in case you are going at the low end.
Nevertheless, watermelon is not very high-calorie (only 46 calories in a cup), contains vitamin C, and is a mass of water (more than 90 percent). That, in turn, makes it hydrating and helps deal with sugar cravings in a keto-safe manner (provided that portions are small enough).
Comparison Table Watermelon versus Other Fruits (100 g)
| Fruit | Carbs (g) | Sugar (g) | Keto Friendly (Yes/No) |
|---|---|---|---|
| Watermelon | 7.6 | 6.2 | In Moderation |
| Banana | 22.8 | 12.2 | No |
| Strawberries | 7.7 | 4.9 | Yes |
| Apple | 13.8 | 10.4 | No |
| Blueberries | 14.5 | 9.7 | In Moderation |
Note: Although watermelon has fewer carbs than most fruits, it is necessary to determine the serving size so as not to exceed the ketosis.
What is the Limit to Watermelon on Keto?
It is essential to control a portion that you consume, as you could eat watermelon and remain in ketosis. It is okay to eat a bit at your carb limit, but eat too much and you may have an easy route out of a state of ketosis.
So let us examine it:
- An average individual attempting the keto diet, and who has a target of 20 g in net carbs per day, might consume around 100g (or approximately 3.5 oz) of watermelon that has around 7.6g net carbs.
- That will allow other carbs in the form of vegetables, nuts, and dairies in the meals.
This is why watermelon is actually a sometimes food and not something you consume every day on the keto diet. Watermelon is a treat that many people wait for before taking. It can be in the form of a summer picnic or workout snack.
Here is a handy table of comparison of portions:
| Portion Size | Weight (g) | Net Carbs (g) |
|---|---|---|
| 1 Cup (diced) | 152 | 11.5 |
| 1/2 Cup (diced) | 76 | 5.7 |
| 1 Slice (1″ thick) | ~280 | 21.1 |
| 100g (about 3.5 oz) | 100 | 7.6 |
Notice: Never forget to add the carbs of watermelon to your daily intake to stay on the safe side.
Healthy Benefits of Watermelon on a Keto Diet.
Watermelon lastly has some nutritional advantages, although it has sugar, even in a keto diet. It is a pleasant change of pace in your nutrition, most of all, during the periods when you cannot use most fruits.
Among the main health benefits, one will find:
- Hydration: Watermelon contains more than 90 percent water, so you can consume it as the means to be hydrated.
- Vitamin C: A single cup contains approximately twenty-one percent of the recommended daily allowance of vitamin C, which promotes the immune system.
- Antioxidants: It is a source of lycopene, which is an antioxidant attributed to heart health and cancerous diseases.
- Contains a low amount of Calories: Only 46 Calories per cup, hence it is a guilt-free snack.
In case you are craving sweet snacks on your keto diet, a small watermelon portion could satisfy your cravings without breaking your progress.
Not everybody responds in the same manner, though. Each person can remain in ketosis in different times and ways to be more or less flexible.
Case in point: A follower of keto may be allowed to consume half a cup of watermelon and still be in ketosis, more so when a person exercises frequently. Another would be one who can be pushed over the edge by that serving.
What is the best time to work on watermelon on ketosis?
There can be a difference when it comes to fitting watermelon and other foods that have a higher amount of carbs into your keto routine in terms of timing. Some periods of the day, possibly some situations, provide more flexibility in the receiving of carbohydrates.
When I should eat Watermelon when on Keto:
- After Workout: Your body becomes more insulin sensitive after exercise, so you can use small amounts of fruits, such as watermelon, more efficiently.
- High-Fat Meal: Consuming watermelon together with protein and fat can slow the absorption of sugar and avoid the increase of blood glucose.
- An early Day: The consumption of it in the morning leaves more time to dispose of the sugars during the day.
The time not to be used:
- At night (before you go to bed, during which you have a slower metabolism).
- When you are approaching your daily carbohydrate limit.
- In case you are attempting to get into ketosis at speed (e.g., after a cheat day).
Although you may also be able to fit watermelon into your nutrition strategies more flexibly when doing cyclical keto (CKD) or targeted keto (TKD).
Which Keto Alternatives to Watermelon Are There?
In case you struggle with handling portions of watermelons, or feel the need to be less constrained, there are other fruits that will give you the sweetness you are looking for with a lesser amount of carbohydrates. Such alternatives are more appropriate when it comes to a routine regime on a ketogenic diet.
Best Low-Carb Keto Fruit Alternatives:
- Strawberries: The strawberries have high vitamin C, coupled with low net carbs of 5.5g per 100g.
- Raspberries: Close to 5.4g net carbs, high content fiber, nutriment, and antioxidants.
- Blackberries: Despite containing 5 g of carbs per 100 g, they have 4.3g net carbs in every 100g and can be used in dishes or smoothies.
- Avocado: Avocado is a fruit which is technically but carries little carbohydrates and is fat-rich.
These fruits are fit in ketogenic recipes such as chia puddings, fat bombs, or smoothies.
You can also think of flavored keto foods that mimic watermelon flavor, keto sports drinks, or sugar-free watermelon flavored gum.
Pro Tip: Cut up some tiny chunks of watermelon and freeze them as ice cubes in sparkling water to enjoy it as one of your refreshing drinks when you are on the keto diet.
Conclusion
So, can you eat watermelon on keto? This response should be yes, but with moderation. Watermelon could be used in a keto diet since the portion is monitored and the quantity of carbs is counted.
It has just 7.6g of carbs per 100g, and in some cases, you can even cook small amounts of it to add to your diet, and it should not derail your progress. Nonetheless, servings of regular or large proportions can exclude you in ketosis.
Bear in mind that the keto is not a universal track. It all depends on the individual; what may work with one may not work with another, and the issue of carb tolerance. Never ignore what your body is saying to you, test your ketone levels (in case of necessity), and eat watermelon with reason.
Tip: Select fresh watermelon instead of already packed or sugared watermelons, as they might be packed with extra sugars, which can easily shatter ketosis.
FAQ’s
1. Can You Eat Watermelon on Keto Every Day?
No, you should enjoy watermelon at some time because it is naturally sweet. Taking a portion every day can be beyond what you can take in terms of carbs.
2. How Much Carbohydrates are in One Watermelon Slice?
A slice that is 1 inch in thickness has approximately 21 grams of net carbs, that might be excessive to strict keto diets.
3. If You’re on Keto, Can You Eat Watermelon on Keto in the Form of Juice?
No. Because watermelon juice is richer in sugar and contains no fiber, it is unacceptable in keto diets.
4. What is a Keto Watermelon Safe?
A safe-sized serving is 1/2 cup to 100g, which has 5.7 to 7.6g net carbs.
5. Does Keto Have Watermelon-flavoured Products?
Yes! There are keto-approved electrolyte beverages, gum, or candy, such as watermelon flavored, with zero sugar.
