Berries don’t get enough love on the keto diet. Most fruits are too high in carbohydrates for most people to be able to fit them into their macros, but berries (raspberries, blueberries, and blackberries especially) are surprisingly low in carbs and packed full of nutrients.
When I first started keto I avoided berries because I wanted to keep my carbs as low as possible. After of few months of seeing the results of this way of eating I wanted to eat as few carbs as possible to accelerate my body’s fat burning capabilities. So I increased the intensity of my workouts, dropped my carb intake to less than 10g a day and eating/drinking fat with reckless abandon.
Disclaimer: this was not smart. All of the benefits of keto (increased energy, clear-mindedness, weight loss) started going in the wrong direction. I felt so bad I decided to have some blood work ran and my pancreatic enzymes came back through the roof. Since then I have backed off the bulletproof coffees (my digestive system doesn’t enjoy MCT oil ) and stopped avoiding foods like berries, that despite having a few carbs (good carbs aren't evil!), make up for by having a boatload of nutrients. Nowadays my keto involves a lot more whole foods; leafy greens, cruciferous vegetables, avocado, nuts and seeds, and fruit... typically in the form of berries.
This keto cobbler also reminds me of a funny story...
A few years ago there was an incident involving berries that almost took them off the menu for life after Lauren and I had been on a hike at Grayson Highlands State Park in Virginia. Lauren’s dad had recently been hiking in that area and told us about the bounty of huckleberries and blackberries along the trail so we packed a couple buckets with us.
As we hiked we picked, Lauren was much more effective at picking than I was because I was too busy eating the berries before they made it into the bucket and keeping my eyes peeled for the wild ponies that roam the highlands (I have an irrational fear of horses, so this actually kept me quite busy). Anyways, once we got back to camp Lauren started making pancakes for dinner (this was in my pre-keto days), and when we poured the syrup over top the berries, well it was a nightmarish looking scene. These tiny little worms started making their way out of the berries and wriggling around on top of my pancakes and the ends of my fork. I still ate the berries... extra protein, but I was convinced I had a parasite for the next few days. Lauren skipped the pancakes all together and still struggles to eat blackberries. Apparently it's super common for them to have worms in them, it's not really harmful but totally disgusting. Moral of the story, wash your berries.
Anyways, to check out more of the awesome benefits of berries and how they fit into the ketogenic diet click the links below:
Ruled Me - Best Low Carb Fruits (and Which to Avoid)
Ketogasm - Low Carb Fruit List