Saturday, October 1, 2022

Can You Have Blueberries On Keto

What Is A Keto Diet

The Best Berries on Keto Is…

A keto diet is one that focuses on cutting a persons carbs. During a keto diet, the goal is to consume as few calories from carbohydrates as possible. Doing so puts your body in a state of what is known as ketosis. Ketosis occurs when the body begins to burn fat as a source of energy as opposed to the commonly used glucose. When done safely, keto diets are a great way to lose weight.

Add Keto Blueberry Chaffles To Your Breakfast Menu

  • 2 oz. cream cheese, room temperature
  • 4 eggs, room temperature


In a medium bowl, add all chaffle ingredients except blueberries and mix together until you have reached a pancake-like batter.

Fold in blueberries to chaffle batter.

Drop 3 tablespoons or 1 large ice cream scoop full of batter into your mini waffle maker. Let the chaffle cook for 2 minutes and remove.

In a large bowl, add in whipped cream ingredients. With a handheld mixer, mix on medium-high until you have reached stiff peaks. This takes about 2-3 minutes.

/8are All Fruits Bad To Have On Keto

Not only are fruits a great source of vitamins and minerals and something you should be having regularly, going on Keto doesn’t mean you swear off fruits. There are in fact, some fruits which have high fibre content and do not really count against your daily carb count, or simply said, contain net carbs.

That being said, here are a few options you can have guilt-free. They are not just Keto-friendly, but have a load of health benefits too!

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Keto Lemon Blueberry Cake

There are lots of ways to make and serve this versatile dump cake recipe. Serve it in small bowls or even little mason jars for an on-the-go treat.

It tastes amazing on its own or you can add a little scoop of keto ice creamon the side with it. It also makes an amazing breakfast treat. Since it has both almond and coconut flour in it, it has enough fiber to help you feel full.

If you have a birthday coming up, this makes an excellent birthday keto cake too! Its just different enough that everyone will love it.

What Fruits To Eat On A Low


If youve decided keto is a good fit for your wellness goals, and you want to add fruit to your meal plan, choose fruits with the least amount of net carbs, which is the total amount of carbohydrate content in a fruit minus its fiber content , according to the website for the popular low-carb diet Atkins. The keto diet allows for about 25 g of net carbs per day, per the healthy-lifestyle website Dietitians recommend reaching for the following.

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The Best Fruit For Keto Is Savory Not Sweet

Surprisingly, the #1 berry to have on keto are avocados! While many people think of avocados as vegetables, theyre actually considered fruits by botanists because they fit the requirements of being, a large berry with a single seed. Theyre packed with a ton of beneficial nutrients, which is probably why theyve rightly earned their superfood badge.

Half an avocado contains approximately 112 calories, 10 grams of fat, 6 grams of carbs, and 5 grams of fiber, which means that an avocados net carbs is only 1 gram for half of the fruit.

Ingredients For The Best Almond Flour Blueberry Muffins

Okay, weve covered the blanched almond flour. What else do you need to make the best low carb blueberry muffins? Not a whole lot!

Its eight ingredients total, and they are all very common in gluten-free, paleo, or low carb baking. The remaining ingredients are erythritol, baking powder, coconut oil, unsweetened almond milk, eggs, vanilla extract, and blueberries.

In case some of those dont work for you, there are a few easy substitutions you can make:

  • You can use any granulated sweetener you like, as is the case with most of my low carb dessert recipes. Erythritol is my favorite, but you can use my sweetener conversion chart here to substitute others. Just keep in mind that you will need something having similar volume, so for example, concentrated pure stevia wont work very well.
  • For anyone wanting paleo blueberry muffins without a sugar alcohol sweetener, coconut sugar will work great. I wouldnt recommend maple syrup or honey. Since these are liquid, youd need to make other modifications in this case.
  • If you dont need to be dairy-free, grass fed butter is a great substitute for the coconut oil. It adds a delicious butter-y flavor to these low carb blueberry muffins, so I actually prefer it slightly over the coconut oil. But, I put coconut oil as the default ingredient since some people dont consider butter paleo. Either way is delicious, though.

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Blueberry Overnight Oatmeal Recipe

We love our oatmeal recipes here. Weve had brownie batter oatmeal, carrot cake oatmeal, and my favorite chocolate chip cookie dough overnight oats.

With blueberry season in full swing, I knew I had to add them to this classic overnight oatmeal.

Traditional overnight oatmeal is made with rolled oats and milk. My version is actually made without oats! Often referred to as oatless oatmeal or paleo oatmeal, it is a low carb hot cereal option!

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Best Berries For Keto

Blackberries are in my opinion the best berry for the keto diet. One cup of blackberries contains roughly 62 calories, 13.8 total carbs, and 7.6 grams of fiber. This equates to 6.2 net carbs per cup. That is roughly 11.2 net carbs few than a cup of blueberries. Of course, even at 6.2 net carbs, you will still need to limit the number of blackberries allowed on a keto diet. That said, you could easily fit in a half cup of blackberries a day and have plenty of carbs to spare.

Blackberries are one of the only fruits I use in my keto dessert recipes. I love fruity desserts like apple pie and peach cobbler. However, these fruits contain too many carbs to even consider. I do however have a keto blackberry cobbler and a blackberry tart recipe. These are two great options if you miss these kinds of desserts as I do.

The second best berry for the keto diet is the raspberry. Raspberries contain just a tiny bit more carbs than blackberries. However, if you prefer raspberries the difference is small. One cup of raspberries contains about 64 calories, 14.7 total carbs, and 8 grams of fiber. Giving it about 6.7 net carbs per cup. Just a half a net carb more than blackberries. However, it still contains 10.7 fewer net carbs than blueberries per cup. So if you love raspberries you can fit a small amount into your diet without getting kicked out of ketosis.

Taking A Holistic Approach

Everything you ingest should be looked at holistically, incorporating macros as well as nutritional information into your decision-making. All carbs are not equal. Some carb sources are full of chemicals and ingredients that will throw off your digestion, mental clarity, and health. Others are high in fiber and will keep you full while enriching your body with vitamins, minerals, and polyphenols.

If youre active and healthy and aiming for a whole-foods keto diet rich in nutrients and antioxidants, blueberries may be a great addition to your post-workout breakfast. If youre an athlete doing two hours a day or more of intense training, you may be able to tolerate a relatively high amount of carbs and still mainly burn fat for fuel.

As Robb Wolf notes in his book, Wired to Eat, we all have individual responses to different carb sources. What may be a healthy carb option for one person could cause insulin spikes in another.

Speaking of insulin: because it lowers the production of ketones, controlling levels of this hormone in your body is important whether or not you have diabetes. Too much could kick you out of ketosis.

In short, we all react differently to what we eat. What may be a perfect keto plate for one person wont be the same for another.

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Low Carb Blueberry Smoothie Recipe Variations

Greek yogurt: I do like the fact that this smoothie is without yogurt, but of course you can swap out ΒΌ of the almond milk with greek yogurt or coconut yogurt for a tangy twist.

Coconut cream: Adding coconut cream would make this smoothie very filling – perfect if you’re after a more substantial drink.

Another way to up your fats intake is to add a tablespoon of MCT oil!

Don’t like the idea of avocado? You can get the same creamy thickness by usingcollagen powder. I love adding collagen peptides to my diet because it’s great for gut health, skin elasticity pus healthy hair and nails.

Protein powder will also thicken it nicely, with the benefit of adding a protein boost.

For both powders, I’d go with 2 tbsp.

Heavy whipping cream and cream cheese – both can be added to a keto blueberry smoothie and would definitely taste good. But I’ll be honest with you – this would make it less of a healthy smoothie and more of a dessert. A keto dessert, for sure. Just not my kind of keto meal for breakfast.

How To Make Frozen Blueberry Yogurt Skewers

Are Blueberries Keto?

In a bowl, mix together plain Greek yogurt and Vanilla Da Vinci Sugar Free Syrup. Actually you could skip the syrup if you like, but it’s zero carb and takes the edge off the yogurt’s tanginess which I prefer when using it for sweet recipes.

Note: You could also use a combination of homemade simple syrup and vanilla extract!

Thread the blueberries onto medium length wooden skewers. My berries were quite large, so I got about six per skewer, but if you have smaller ones you might prefer to add seven or eight.

Spoon the yogurt all over the blueberries, turning the skewer so that they are completely coated. Place on a baking sheet lined with a silicone mat or baking paper.

Place in the freezer for at least an hour, or until the yogurt has hardened. Remove from the freezer for five minutes before eating.

These are such a great low carb snack for the summer. Oh and the whole family will enjoy these too!

Total Time:

These frozen blueberry yogurt skewers are the perfect low carb sweet treat for the summer!

  • 5.3 oz plain Greek yogurt
  • 1-2 tbs Vanilla Da Vinci Sugar Free Syrup, as desired
  • 6 oz fresh blueberries
  • In a bowl, mix together the Greek yogurt and syrup.
  • Thread the blueberries onto medium length wooden skewers – 6-8 per skewer depending on size.
  • Spoon the yogurt all over the blueberries, turning the skewer so that they are completely coated. Place on a baking sheet lined with a silicone mat or baking paper.
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    Blueberries: Keto Positive Points

    -May help control blood sugar levels and lead to smaller insulin spikes.

    Several studies conducted between 2010 and 2017 have shown that blueberries, along with numerous other berries, can help maintain stable blood sugar levels by improving glucose response and slowing carb absorption leading to smaller insulin spikes. This effect can minimize the effects of the small carb-content in berries on the keto diet.

    -Low glycemic load.Blueberries also have a glycemic load of 5, which is low. This means they dont cause sudden spikes in blood sugar. Glycemic load measures how likely the carb content of a single serving of a given food is to raise your blood sugar. The number assigned is obtained by multiplying the carb content of a typical serving of the food by its glycemic index.

    The glycemic load of blueberries is based on 100 g and a glycemic index of 53. The GI on blueberries is technically low, but just barely. So, why is the GL so low?

    Blueberries are mostly water, this means while the sugar content has the potential to affect blood sugar at about half the speed of straight glucose, the content of a serving is unlikely to do so.

    Low Carb Blueberry Recipes

    Blueberries are one of those wonder foods: colorful, tasty, and good for you. Indeed the health benefits of blueberries include promoting strong bones, preventing cancer and heart disease, and boosting memory. Its no surprise then that they get their very own monthJuly marks National Blueberry Month.

    Blueberries are versatile, too. While its fun to pop the juicy berries straight into your mouth, branch out with one of the four recipes below. Whether sweet or savory or meant for breakfast or dinner, they demonstrate the blueberrys versatility.

    For Breakfast: Blueberry Cloud Muffin

    Shake off the morning cobwebs with this fluffy muffin. It just might make the perfect breakfast: whey powder and an egg help keep you satisfied through the morning. Plus, the whole thing comes together in a single mug with just a few minutes in the microwave. There are 19.2g of protein, 15.1g of fat, 0.9g of fiber, 6.3g of net carbs, and 242 calories per serving.

    For Happy Hour: Blueberry Cucumber Chiller

    This crisp, summery cocktail combines tart blueberries with refreshing cucumber and aromatic rosemary. Make it a mocktail by subbing the ounce of gin out for club soda. In each serving, youll find 0.7g of protein, 0.3g of fat, 1.1g of fiber, 5.3g of net carbs, and 92 calories.

    For Dinner: Blueberry Turkey Burgers

    For Dessert: Blueberry Chocolate Cheesecake Tartlets

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    Fruits That Can Be Safely Included In A Keto Diet

    Keto Fruit Lists

    You can also make these 15 Weight Loss Smoothies with these keto fruits.

    Carbs in berries are generally low, so any kind of berries are actually keto-friendly.

    Except I found that the carbs in blueberries are slightly higher.

    Blackberries are reasonably low in carbohydrates. It contains only 4.9 grams of carbs per 100 gms.

    Not only it is tasty but I like the blackberries more for their medicinal values.

    Blackberries lower the blood glucose level and hence leads to a better cholesterol profile. It also provides antimicrobial and antidiabetic effects.

    Blackberries also reduce inflammation. This is where your stomach and waist start to shrink So, happily include it in a keto diet.

    Are blueberries keto?

    Considering the carb content, blueberries can meet the keto diet criteria with similar but slightly higher carb content to blackberries.

    1/2 cup dried blueberries contain 5 gm of carbs, whereas 1/2 cup of raw blueberries contains 9 gm of carbs.

    So How Many Carbs In Blueberries

    Can You Have Fruit On KETO? | KETO For Beginners

    One cup of fresh blueberries contains 17.8g net carbs but not many people eat that many in one serving! A more helpful measurement for working out the carb count is a serving of approximately 50 berries or 2.3 oz which is 8g net carbs. For those of you on keto you’ll want to limit your intake of berries but they have so many nutritional qualities that it’s nice to include them in a low carb diet every now and then.

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    How Many Berries Can I Eat On Keto

    With new fad diets popping up each day, it can be hard to tell which ones you can trust. The team at E. Armata Inc. wants to inform you that keto diets have many beneficial qualities. By following the strict rules of what you can and cannot eat during this diet, youll be able to receive the numerous advantages that come along with its intake. But how many berries can you have on keto? Our expert berry distributors in the Bronx weigh in on this topic.

    Avocado Raspberries And Lemons Are Keto

    Fruit is known to be high in carbs, so you might think natures 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. You just need to school yourself on which fruits are a good fit via a keto diet food list and then enjoy them in moderation.

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