Low Carb Strawberry Recipes On Sugar Free Londoner
I eat strawberries throughout the year, but I am always so happy when strawberry season starts here in the UK. Locally grown berries are so much more flavourful than the imported berries. This year, we’re even growing a few in the garden, which I can’t wait to pick.
You can tell by the amount of strawberry recipes on my website that I am a HUGE fan!
Most Fruits Are Not Keto
One of the most surprising rules about the keto diet is that fruit should be limited, and consumed mostly as a treat. While fruits do have many vitamins and minerals, many fruits contain high amounts of sugar which is why theyre naturally sweet. These sweet, high sugar fruits include bananas, grapes, cherries, watermelon, peaches, apples, and can cause you to fall out of ketosis.
Keto Fruit List: Top 7 Low Carb Fruits
The keto diet is a newly popular way of eating that calls for drastically cutting down on carbohydrates. That means breads, pastas, baked goods, and, yes most fruits are off-limits. Some fruits are low enough in carbohydrates, however, that you can fit moderate amounts of them into the keto diet without going over 20- 60 grams of carbs per day. Lets explore the fruits that make it on the low-carb keto fruit list.
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What Kind Of Strawberries Can You Have On Keto
Although they are sweet, they can be used in several ways. They can add a little bit of acidity to a dish or add a little sweetness.
There are several ways you can add them to your ketogenic diet.
- Raw. They are a great way to have as a ready-to-go snack.
- Dehydrated. Be careful with the portion size. Since they have lost their water weight, it can be easy to eat too much and accidentally go over your carb intake.
- Jam or jelly. Even jams and jellies that are keto-friendly or sugar-free are still a concentrated form of the actual fruit. Be careful with your portions.
- Salads. Add it as a topping to your favorite salad.
- Toppings for desserts. Add it in keto-friendly muffins, crumbles, or yogurt parfaits.
Besides having them in different ways, you can also add them to recipes like these ones:
- Keto cheesecake
- Strawberry shake with coconut milk
- Keto strawberry muffin
When baking, remember to use carb-free flours and sugar-free sweeteners to prevent adding excessive carbs and sugar to the dishes. You could use nut flours and monk fruit, stevia, or erythritol as sweeteners.
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The Easiest Homemade Keto Strawberries And Cream
I remember eating strawberries and cream with my late grandfather. He loved them as a snack after dinner.
Sometimes the simple things are the best. Thats the case with this simple and healthy dessert. No need for messiness, baking or tons of clean-up.
Just three ingredients and all the indulgence. Sweet strawberries and cream is definitely my lazy-girl go-to.
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Keto Strawberries And Whipped Cream
Throughout my Keto Diet Journey, a sweet treat Ive had more than anything else is Strawberries and Whipped Cream.
I enjoy a bowl full most days as an afternoon sweet treat and I look forward to it every single day. I never seem to tire of this simple dessert and it always delivers that perfect sweet experience that Im after.
Strawberries, and other berries, are the lowest carb fruit. But, they still contain carbs. So, keep it to 3 to 4 sliced berries at most.
Youll see that I fill the bottom of a bowl with a couple of sliced berries.
Then, I top it was a generous swirl of whipped cream. You can use canned whipped cream, just watch for added sugars, thickeners or other carb additions.
You can just as easily pour some heavy whipping cream or double cream into a bowl and whip it into freshly whipped cream. If youd like, you could even flavour your whipped cream. Here are some ideas:
- Vanilla Extract
Strawberries: Keto Positive Points
-High in vitamin C.
Strawberries pack an impressive 104 mg of vitamin C in a single cup 104 percent of your daily recommended intake! Vitamin C is a water-soluble vitamin that needs to be consumed regularly. Its vital for bone, teeth, and skin repair as well as immune system health and iron absorption. As an antioxidant, it also helps prevent and repair cell damage.
-May help maintain stable blood sugar levels.
Several studies between 2011 and 2016 have shown strawberries not only slow glucose digestion resulting in more stable blood sugar levels, but they also reduce the amount of insulin necessary to process sugars. This is especially helpful in preventing insulin resistance.
-Low glycemic index and carb content.
Given the studies mentioned above, its not surprising that strawberries also have a low glycemic index, meaning they dont cause sudden spikes in blood sugar.
Strawberries have a glycemic index of 40, and a glycemic load of 1. Glycemic index refers to how quickly a food raises your blood sugar in comparison to straight glucose , and glycemic load refers to how likely the carb content of a single serving of a certain food is to raise your blood sugar based on its glycemic index.
This number is obtained by multiplying the carb content of a typical serving by the foods glycemic index. The glycemic load of strawberries is based on 120 g or roughly 6 to 10 medium to large berries.
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What Fruits Are High In Sugar
To get into ketosis, most people need to eat less than 50 grams of net carbs per day. Considering some fruits have over 25 grams of total carbs per serving which can eat up more than half of your daily carb limit, the type of fruit you choose matters!
The fruits highest in sugar include tropical fruits, dried fruits, fruit juice, and certain whole fruits. These include the following common options and their associated net carb count per serving:
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Is Sugar Free Jam Keto Friendly
Depending on what you make it with. Blueberries, strawberries, raspberries and blackberries have considerably less sugar than other fruit. Theyre also high in fiber and if you do the math, whatever food has a higher fiber content also has a lower net carb content.
Rule of thumb? More fiber, less net carbs.
Because were not using real sugar here, this recipe is good for those who are on keto or any other low carb diet. Youll still get a very similar taste without the unnecessary additives and significantly reduce insulin spikes caused by sugar in a regular, traditional jam.
Regular jam is usually filled with high fructose corn syrup, pectin and tons of sugar. We took a look at one of the most popular strawberry jams out there and per serving they contain 9 g sugar. Thats a lot! And not worth the guilty pleasure.
To put it into perspective, you can put around 15 grams of jam in a tablespoon. If 9 grams out of that is added sugar, that means 60% of the jam you get in the store is made up of sugar. This is why making your own low sugar jam using a keto sweetener is the only way to go.
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Possible Benefits Of The Ketogenic Diet For Type 2 Diabetes
Heres how the keto diet may help if youre managing type 2 diabetes: With a higher protein and fat intake, individuals may feel less hungry and are often able to lose weight, since protein and fat take longer to digest than carbohydrates, says the Manhattan Beach, Californiabased Lori Zanini, RD, CDCES, the author of Eat What You Love Diabetes Cookbook. It may also help keep your energy levels up.
The diet may offer additional benefits. A review published in January 2021 in BMJ suggests that a low-carbohydrate diet like keto may help bring a person with diabetes into remission, which is defined as having an A1C test result of less than 6.5 percent or fasting glucose of less than 7.0 mmol/L, with or without the use of diabetes medication. That remission is not extremely likely, and whether it is permanent is unclear long-term diet adherence is typically required for maintenance of remission.
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Low Carb Berries: Natures Low Carb Candy
By low carb berries, I mean blackberries, raspberries, and strawberries. Though these are a bit higher in carbs than avocados and tomatoes, a small portion is all it takes to boost the flavor and antioxidant content of your favorite keto-friendly breakfast or dessert.
When incorporating them into your meals, make sure you consider their carb counts in the context of your daily keto carb limit.
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Does This Sugar Free Strawberry Jam Need Water Bath Canning
Nope! This sugar free strawberry jam is meant to be eaten within two weeks tops. If you go into the process of water bath canning, these foods usually last for a few months until they are opened.
If you do try it, let us know in the comments what recipe procedure did you change and how it worked for you. Were curious to know!
An Initial Word Of Caution On The Keto Diet
Before you commit to this restrictive eating plan, know that there is limited research on its safety and benefits. Youll want to check with your doctor if youre hoping to try keto, especially if you have any underlying conditions.
But, if you have type 2 diabetes, one past review suggested this approach may help reduce your need to take medication. And a review published in May 2019 in Nutrients suggested that the keto diet can be an effective eating approach for people living with type 2 diabetes, though the study also notes that the high-fat approach may increase .
For those following a keto diet for weight loss alone, know that slashing carbs and upping fat intake may not be the key to keeping extra pounds off for good. The keto diet is hard to sustain long term, says Constantine George, MD, an internal medicine doctor at Epitomedical Center in Las Vegas, Nevada. Following this diet long term may lead to breakdown of muscles and remember: Your heart is also a muscle.
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How Many Strawberries Can You Have On A Keto Diet
Strawberries have a small number of carbohydrates. The serving size will depend on your total daily limit of net carbs.
Suppose you have a daily allowance of 25 grams per day. In that case, a cup is probably enough without having to limit other carb sources. However, if you want to include other carbohydrates in the day, you could probably go down to half a cup.
On the other hand, if you have a daily allowance of 50 grams of net carbs per day, you can have one cup without cutting too much from other carb sources.
In the end, it depends on your macros and what else youre eating that day. Remember that 1 cup has 8.1 g of net carbs. Make sure to measure out your serving size and subtract it from your total daily intake.
How To Access The Recipes In This Post
This post is a roundup of recipes some from here at ForgetSugar and some from other high-quality bloggers.
To access the recipes in this post, click on the pink Get the Recipe Here! button at the bottom of every recipe summary.
That will take you to the original post where you can find the recipe . Every post includes nutrition information, so youll be able to plug the nutrition facts into your favorite tracking app.
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Net Carbs In Blueberries
If youre consuming blueberries that are raw, they contain approximately 11 grams of carbs. Typically, blueberries that are unsweetened tend to have a much larger amount of carbohydrates. The same can be said for sweetened dried blueberries, as they too contain a high sum of carbs. If youre consuming a full cup of blueberries that are raw, they 21g of carbs in total. Be sure to assess your intake before consumption.
Keto Fruit List: The Takeaway
In moderation, the fruits on this low-carb keto-friendly fruit list can be a harmless and marginally healthy addition to a keto diet. That being said, fruit isnt a must-have food item. Most, if not all, of the nutrients in fruit can be obtained in more bioavailable forms through nose-to-tail eating. Stick with the following fruits if you want to get results from your keto diet:\
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Can You Eat Strawberries On Keto
They are a low-carb fruit that you can include if you are craving something sweet in the keto diet.
However, even if they are low in carbs, it can be easy to surpass your daily limit if youre not careful. Decide how many carbs you want to dedicate to strawberries, and make sure to measure out your portion.
You also need to think about what you are going to have them with. Avoid sugary or carb-heavy toppings like sugar or syrup, and focus instead on healthy fat sources, like pecans, walnuts, and almonds.
Can I Eat Fruit On The Keto Diet
A big question mark when it comes to the keto diet is fruit. Fruit’s healthy, right? Yes, but it depends when you’re on keto, as some fruits are higher in carbs and sugar than others. With a traditional keto plan of limiting your carb intake to less than 50 grams daily, it’s up to you how you want to allocate your carbs. If you love fruit and it’s definitely on the menu, you’ll want to plan accordingly.
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Common Fruit And Their Carb Counts
If youre on a low-carb, ketogenic diet and want to indulge in some fruit occasionally, thats no problem at all. Try to stick with berries and lower carb fruit that can fit within your macro ranges. Remember that you want to stick to 30g or less of carbohydrate intake per day to help stimulate and sustain ketosis.
Although some people argue that you have to eat fruit to be healthy, this is not the case. You can easily get any nutrient from vegetables that you can from fruits, except with a significantly lower amount of sugar and more fiber.
Since the ketogenic diet allows for a good amount of vegetables to be eaten, you wont be missing out on any health benefits by decreasing your fruit intake. While a sweet treat may be desired once in a while, there really is no need for it.
To help you figure out what fruits you can fit into your keto diet, we created the following chart which has some of the lowest carb fruits, their respective net carb counts per 100g, and the average size of that serving.
Each listing pertains to the fresh, raw variety of the fruit. The nutrition information for processed, packaged, cooked, and/or dried fruit products will vary from what is found in the chart.
Below the chart, you will find a more in-depth explanation of each fruit and some ideas on which fruit to avoid completely. At the bottom, you can find a visual list of all common fruits and their respective carb counts per serving.
|About 3/4 cup|
Are Strawberries Ok On Keto Diet
The short answer is yes. You can absolutely have strawberries on the keto diet.
AND, if I had a dollar for everyone who asked if a certain food was keto, Id have a bazillion dollars by now. Its really not a big deal to ask questions, though. Everyone has to learn, and I asked the same thing when I first started learning about the keto diet.
Unfortunately, some people are not very nice about sharing info. I just watched a lady get slammed in a group the other day for sharing a legitimately keto-approved strawberry recipe by people telling her thats not keto!
Sigh. Come on, guys. Lets play nice and get informed.
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Can I Use Frozen Strawberries
We used fresh strawberries because thats what we had on hand. You definitely can use frozen strawberries but the cooking process would be a little different.
In this recipe we added water with the fresh strawberries, but when it comes to frozen ones we would recommend you add half of a cup instead of a whole cup because they contain more water inside.
How Many Strawberries Can You Eat On The Keto Diet
Depending on your carbohydrate allowance on your specific keto diet plan, you may find that you can eat anywhere from a half cup to a full cup of sliced strawberries per day without feeling guilty.
Keep in mind that a half-cup has nearly 5 net carbs and 5 grams of sugar, which is a lot. If you are calculating your net carbs and net sugars for a higher carbohydrate ketogenic diet, you can use this basic conversion to help you out.
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