Cantaloupe is a nutrient-packed melon with a shallow glycemic index and carbohydrate content, making it a prime choice for those on a keto diet.
While cantaloupe may seem like it would be high in sugar at first glance, this is not necessarily the case.
So is cantaloupe keto, or will I risk getting out of ketosis?
Yes, cantaloupe is keto-friendly.
It is low in carbohydrates, high in vitamins and minerals, and contains some dietary fiber.
Cantaloupe can make a great snack or addition to salads and other recipes when following a ketogenic diet.
Keep track of your carb intake for the day since cantaloupe contains some natural sugars that need to be accounted for.
A regular size cantaloupe has about 12 grams of sugar in each cup that weighs about 150 grams.
In addition, a cup also contains about 2 grams of fiber.
Since total carbs comprise starch, sugar, and fiber, a cup of cantaloupe will contribute about 14 grams of carbs to your daily intake.
A maximum of 50 grams of carbs is recommended on a regular ketogenic diet.
However, some stricter diets suggest 20 to 30 grams, as your body can get kicked out of ketosis at about 25 grams of carbs.
Although a cup-sized serving of cantaloupe contributes significantly to the overall carb consumption, cantaloupe can still be part of a well-planned keto diet as long as your total carbs don’t exceed 50 grams a day.
Cantaloupe is considered one of the most nutrient-rich fruits on the planet.
It contains ample essential vitamins and minerals like vitamins A, C, and K, as well as potassium, magnesium, and manganese.
One unique benefit that cantaloupe provides is its wealth of antioxidants which can help protect your body from oxidative stress while improving overall wellness.
These health benefits can be seen daily as a more robust immune system and improved skin texture.
Low in calories, cantaloupe can be an essential part of most diets.
In a ketogenic or low-carb diet, you can still eat cantaloupe provided you calculate your carb intake carefully considering the 14 grams of carb that a cup of cantaloupe delivers.
Can I Eat Cantaloupe On A Low-Carb Diet?
A cup of cantaloupe weighing about 150 grams contains about 14 grams of total carbs from 12 grams of sugar and about 2 grams of fiber.
Low-carb diets often recommend about 20 to 57 grams of total carbohydrates daily.
A cup-sized serving of cantaloupe is a significant part of the daily recommended carb intake, so if you follow a strict low-carb diet, you might want to give this fruit a miss for now.
However, if you limit your consumption of cantaloupe to less than a cup-sized serving, you can still have some of the fruit if it is part of a carefully-calculated diet.
Since carbs are made up of fiber, sugars, and starch, you can have some cantaloupe if you limit your intake of the other sources of carbs and keep it below the recommended daily maximum.
Reducing refined carbs like white bread, pasta, and sugary snacks can help you maintain your low-carb diet, manage your weight, and reduce certain health risks associated with consuming too many processed carbohydrates.
Instead of consuming processed carb-heavy meals, include more whole grains like quinoa and barley.
Eating various nuts, eggs, vegetables, lean protein sources, and dairy products will also ensure optimal nutrient intake while significantly reducing the number of refined carbs you consume each day.
What Melon Is Keto Friendly?
Honeydew, watermelon, and cantaloupe can be eaten sparingly if you follow a keto diet.
Although these melons have fewer sugars than other fruits, they will still contribute significantly to your daily carb intake.
Watermelon is low in carbs, contains many vitamins and minerals, and is naturally sweet without relying on added sugar.
Even a large slice of watermelon still only contains a small number of carbs – making it an ideal snack or addition to meals.
Watermelon also contains high levels of lycopene, which are known to provide numerous health benefits, mitigating inflammation and fighting free radicals.
Honeydew is also a great addition to any keto diet if consumed in moderation.
Packed with vitamins, minerals, and antioxidants, honeydew aids the body in multiple ways and helps fight disease.
Not only is it low in calories and carbohydrates, but it also contains plenty of dietary fiber that helps keep us feeling full while we stay on track with our keto lifestyle.
Cantaloupes are low in calories and carbs and packed with dietary fiber and essential vitamins such as A and C.
As natural digestion aid, cantaloupe helps keep your digestive system functioning optimally so that ketones can be efficiently produced from fat breakdown.
What Kind Of Fruit Can You Eat On Keto?
Many delicious fruits fit well into the ketogenic lifestyle, like blueberries, strawberries, raspberries, cantaloupe, and honeydew melon.
Limes and lemons can spruce up any meal or drink and give you some added flavor.
Additionally, avocados provide plenty of healthy fats and can be used to make guacamole or stuffed with delicious proteins like tuna or shrimp.
Eating these sweet and tart low-carbohydrate fruits can help keep your carb count in check while giving you plenty of vitamins and minerals.
When it comes to fruit on a keto diet, these tasty fruits will keep things interesting as you strive for success.
Just be sure to calculate your total carbohydrate intake carefully so you don’t risk kicking your body out of ketosis.
For example, a cup of cantaloupe will give about 14 grams of total carbs, a significant portion of the daily 30 to 50 grams maximum carb intake.
What Fruits To Avoid On Keto?
The keto diet is a popular choice among those wanting to lose weight, but not all fruits suit the approach.
High-sugar fruits such as bananas, mangoes, and papayas should be avoided due to their carbohydrate content – too much of this can knock you off the keto diet.
Stick to berries as they are low-carb and supply essential vitamins and minerals like manganese and vitamin K that your body needs.
Lower sugar options like lemons, oranges, and cranberries also make great choices and can be easily incorporated into salads or cooked dishes.
I’m Chris Watson & the Founder of EatForLonger.com. I’m a food and wellbeing enthusiast researching and sharing foodstuffs and simple food-based concepts, such as fasting and clean eating.
I hope it inspires you to make tiny changes to what you eat and when you eat while optimizing your healthspan and all-around well-being.
Read more About Me here.