Monday, September 26, 2022

Can You Eat Apples On The Keto Diet

The Most Keto Friendly Fruit

Can you Eat Apples on Keto diet? Are they Keto-Friendly? The Fact no One Tells you..

Wondering if you can still eat your favorite fruit on the keto diet? When following a strict ketogenic diet plan, eating too many net carbs can increase your blood sugar, kicking you out of ketosis. Unfortunately, fruits get a bad rap on the keto diet as they contain a high amount of fructose or fruit sugar. But heres something that might surprise you: there are several keto friendly fruits that can be beneficial for your health without interrupting ketosis.

What Is The Keto Diet

Essentially the keto diet is a low-carb, moderate-protein and very high-fat eating plan which puts the body into a metabolic state known as ketosis.

This state forces the body to burn fat rather than carbs for energy.

On the keto diet, your insulin levels drop, which allows your fat cells to travel to the liver and get converted into ketones . This effectively turns your body into a fat-burning machine.

The end goal of a properly maintained keto diet is to force your body into this metabolic state through starvation of carbohydrates instead of a starvation of calories.

Fruit Carbs And Nutrition

Your parents and health teachers werent exaggerating when they kept telling you how good fruits and vegetables are for you. Both provide many important health benefits.

Theyre terrific sources of key vitamins and minerals, including vitamin C, folate and potassium. They provide dietary fiber, which helps to keep the gut biome healthy and in balance, prevents constipation, and lowers the risk of bowel cancer. And theyre also high in antioxidants, making them valuable weapons in the fight against heart disease, inflammatory diseases, type 2 diabetes and other types of cancer.

Oh, and they taste great, too.

But there are many low-carb vegetables that are terrific for a keto diet. Sadly, we cant list the best low-carb fruits. There are no low-carb fruits just lower carb ones.

Thats because of the sugar thats naturally present in fruit. Sweeter fruits like watermelon contain a lot more sugar than lemons and limes, of course, but no ones going to sit down and devour a lemon as a keto snack. The tasty fruits all contain a large amount of sugar.

Almost all fruits contain generous amounts of glucose and/or sucrose, two simple forms of sugar that are very high in carb content. So even keto-friendly fruits cant be eaten by the bowlful, the way you can chow down on lettuce or spinach. You have to choose carefully and limit the amount of fruit you eat when youre on keto.

Heres how to do it.

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How Many Carbs In Apple

In general, 100g of all types of apple contain 11-13g net carbs. Most of the part is made from sugar 10-11g.

One medium-sized apple contains 21g net carbs out of which 19g is sugar. No matter what type of apple, all medium apples contain 20-25g total carbs.

Even one small apple can provide 18g net carbs and more than 15g sugar, which is not suitable for any low carbs diet including the keto diet.

If you compare apples from a table, an apple contains 11-12g net carbs although Fuji apples contain 13g net carbs.

One large apple contains 30g total carbs, 25g net carbs, and 23g sugar.

On the basis of the net carbs content of the apples, they are not ketogenic and you can have apples on a keto diet.

Table of net carbs in Apple

Name
Per 100g

Are Apples Ok On Keto

keto fruits ya think you cant have fruit on keto 17

Weve figured out what an apple will run you carb-wise, so now its time for the million dollar question: can you eat apples on keto?

Given that the average limit is 20 grams of net carbs per day for ketosis to work its magic, and a medium size apple is 20.73 grams of net carbs, things dont look very promising. Again, this is NOT because apples are a bad carb. Eating an apple will provide your body with sugar to burn instead of allowing it to target fat.

If you desperately want an apple and nothing will satisfy that need, break out your kitchen scale! Measuring out the exact amount you are consuming will ensure that you are staying within your limit. You might only be able to eat a couple slices in order to maintain ketosis, so it is important to know the exact amount you consume.

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What Can I Eat Besides Eggs For Breakfast On Keto

Keep these pantry staples on hand for egg-free keto breakfasts:

  • Alternative flours such as almond flour and coconut flour.
  • Various nut butters and nuts, including cashews, almonds, walnuts, pecans, peanuts, and macadamia nuts.
  • Seeds and seed butters such as sunflower, pepita, tahini, and coconut butter.
  • Ground flaxseed.

Will An Apple Break Ketosis

As mentioned, a medium apple contains around 20 grams of net carbs. This means that even if you only consume half of an apple, it would still probably kick you out of ketosis.

The ketogenic diet doesnt ban any foods but depending on the number of carbs they contain some are more suitable to eat on the keto diet.

Technically, you could include some apples in your keto diet in very limited amounts. But since these portion sizes would be extremely small, we recommend you stay away from apples altogether.

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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.

For example, people living with diabetes who are on meds to lower their blood sugar may suffer dangerous hypoglycemia on this diet.

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 .

RELATED: Everything You Need to Know About the Keto Diet for Diabetes

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.

Key Takeaway On Keto Fruits Low Carb Fruit Intake And The Keto Diet

9 Fruits You Can Actually Eat on the Keto Diet | Health

As a final takeaway, always be cautious when consuming fruit on a ketogenic diet. You must limit your carb intake low enough to enter ketosis, so its best to eat low-carb fruits in moderation.

Remember that fruit is essentially natures candy. It is filled with high amounts of glucose and fructose, which can decrease ketone production and make it difficult to enter ketosis. To learn more about what you should and shouldnt eat to enter and sustain ketosis, read through our in-depth keto food list.

P.S. Have a look at the Keto Academy, our foolproof 30-day keto meal planner. It has all the tools, information, and recipes needed for you to succeed.

+ The food will always fit to your macros and cooking preferences!

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Can You Have Fruit On Keto

The always insightful and ever-entertaining Amy Berger, a leading low-carb nutritionist posted this on Twitter recently:

And how true that is. As we continue to learn about the dangers of too many carbs and sugar, the way we talk about fruits and vegetables needs to change.

But we can take it further. Even within the fruit category, there are huge metabolic differences to be found.

There are keto friendly fruits you can and should eat. Then there are fruits where a single serving will blow your entire daily carb allowance and send your blood sugar to the moon.

So the good news is you can have fruit on keto. You can even eat it every day.

You just have to know which fruits to eat. And learn how to portion effectively .

Starchy Vegetables And Sugary Fruit

Since carbohydrates and sugar must be restricted, both of these naturally occurring sources must be limited in tight moderation to maintain ketosis. Starchy vegetables contain more carbohydrates than others, namely corn, potatoes, beets and yams, among others. On the other hand, some fruits are inherently sweet and can impede your progress towards ketosis you’ll need to cut bananas, mangos, pears, and raisins altogether.

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Low Carb Popsicles Using Keto Friendly Fruit

Who said ice pops have to be filled with sugar? All you need is the right mold and keto-friendly ingredients to create a healthy, keto-friendly version of this common childhood favorite. Oh, and dont forget about the berries!

Here are our two favorite keto fruit popsicles for you to try:

It’s Important To Keep Your Carb Consumption Under Control

Best Ketosis Program ð on Instagram: â9 BEST FRUITS TO EAT ...

“In order to reach and maintain ketosis, carbohydrates need to be kept under a certain amount, typically under 5% of total calories or 50 grams per day, though some people may need to restrict carbs even more in order to reach ketosis,” said registered dietitian Jillian Kubala, MS, RD.

With that being said, she explained that the question isn’t really what types of fruits fit best with the keto diet, it’s simply how much fruit and other carbohydrate sources you can consume while staying in ketosis, and hitting your set macronutrient range when following a keto diet. This typically includes 75% fat, 20% protein, and only 5% carbohydrate, though there are different variations, she added.

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What Fruit Can I Eat On The Ketogenic Diet

As a mom is learning about the ketogenic diet they often wonder what fruit can I eat on the ketogenic diet?

Eating fruit is definitely better than tanking up on sugar and carb laden treats but when a person is trying to lose weight on a ketogenic diet and put their body into a state of nutritional ketosis then they need to watch their carbs and fruit can often have higher amounts of carbs and natural sugars than are desired.

It depends on how strict youre wanting to go with the ketogenic diet but I will start off with the fruits with the lowest amount of carbs and go from there.

On a strict ketogenic diet only berries are allowed. They have the least amounts of carbs. So that would include:

  • Raspberries
  • Peaches
  • Watermelon
  • Now of course it all depends on how strict you are going on the Ketogenic diet but you must count your carbs. Generally people are able to get into ketosis by eating between 20-50 grams of carbs a day. Some may be able to have as much as 100 grams but rarely over that.

    Youll need to purchase ketone strips to test your urine to see if you are producing ketones and in ketosis where you are burning fat.

    The Ketogenic diet is not for the faint of heart but you can of course still see excellent results from cutting carbs, and increasing protein, healthy fats and veggies.

    Are Apples Good Carbs Or Bad Carbs

    Theres a reason apples are likened to good health they are a great food for a huge number of people! In a regular diet, apples have definitely marked their spot as a fruit that is both delicious AND nutritious.

    Raw apples are just that: raw. They are a whole food that do not contain refined carbohydrates. Their sugars are natural , and they contain dietary fibers.

    However, in terms of the keto diet, there arent good carbs and bad carbs. A carb is a carb is a carb. Even the carbohydrates in whole, plant-based foods can affect nutritional ketosis.

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    Can You Eat Fruit On Keto Diet

    Asked by: Adelle Quigley

    Avocados, raspberries, and lemons are keto-friendly fruits when eaten in moderation. Fruit is known to be high in carbs, so you might think nature’s candy is off-limits on the trendy, high-fat, low-carb ketogenic diet. Think again. With the right picks, you can enjoy fruit on a keto diet.

    Common Fruit And Their Carb Counts

    Which Fruits Can I Eat On The Keto Diet?

    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.

    Fruit Type
    12.09About 3/4 cup

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    Can You Eat Fruit On Keto

    Wait… no fruit?? No way can I do this diet!

    Maybe you thought this when first starting out on keto. Or surely youve heard others say it. Fruit is a controversial topic for those living a keto friendly lifestyle.

    You can see why were told our whole lives to eat our fruits and vegetables. An apple a day, after all, keeps the doctor away.

    How then could a diet that tells us to cut out fruit and replace it with fatty foods be good for us?

    The simple answer is that its all in the net carbs and most fruits just have too many.

    So the question we all ask: can you have fruit on keto? is often answered with a resounding no.

    But maybe thats the wrong question to be asking

    Maybe the better question is what keto friendly fruit can we enjoy.

    And maybe in the quest to avoid carbs at all costs, weve thrown the baby out with the bathwater.

    Today well show you how fruit can fit into a ketogenic diet and why cutting it out completely might be a bad idea for your health and well being.

    Ready? Lets do it.

    Are Apples Too Sweet For A Low

    Apples are a healthy staple in many households, but if you’ve heard rumors that they may be off-limits on a low-carb diet, it’s time we set the record straight.

    “A medium apple contains 25 grams of carbs and has a glycemic index of 36,” Amy Gorin, MS, RDN, owner of Amy Gorin Nutrition in the New York City area, told POPSUGAR. This is higher than some other fruits and vegetables, but less than something like a slice of bread. Apples are also an excellent source of fiber, which can help you stay within your daily limits for carbs if you’re tracking net carbs, specifically .

    In fact, “a typical low-carb diet allows for at least 60 grams or so of carbohydrates each day,” Amy explained, and she would never recommend that someone stop eating fruits just because of the carbs. She does, however, advise her clients to put some lower-carbohydrate fruits on their grocery list, in addition to apples.

    While you may not be able to load up on apple pie, you can still venture outside of the standard snack options, like dipping apples in peanut butter. One of the smartest ways to get your fill of sweet, crunchy apples is to use them in a sweet-and-savory, veggie-based dish like these cranberry and apple lentils. We’re also always up for warm, rich roasted apples â you can lower or omit the sugar based on your goals â or a few crunchy cinnamon apple chips.

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    Does The Keto Diet Work

    For many people, the keto diet is an effective way to lose weight and manage various health conditions.

    Multiple studies suggest that it helps with weight loss in two main ways: reducing hunger and promoting the loss of water weight.

    Firstly, the state of ketosis helps to decrease the bodys level of the hormone gherlin, otherwise known as the hunger hormore. Reducing this hormone in the body could cause people to eat less through the day and consume fewer calories as a result, potentially ending in weight loss.

    This is only suggested to be successful in the short term, however, and many trials on the subject tend to come up inconclusive.

    Secondly, the keto diet has been associated with a loss of water weight due to the substantial reduction in carbohydrates. Carbohydrates, when theyre stored in the body, hold water. So when you reduce the amount of carbs going into the body, including during the keto diet, these stored carbohydrates are released with the water, resulting in weight loss in some circumstances.

    Halle Berry is just one of the celebrities who has raved about the benefits of the keto diet.

    She also credits the keto diet as largely responsible for slowing down my ageing process, and helping her lose her baby belly, control her appetite, and boost her energy and mental performance.

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