Health Benefits Of Blackberries
Now that you know how blackberries can work for your Keto its time to understand why you might want to make room for these tasty treats. A lot of the health benefits of blackberries come from their high levels of antioxidants. One of the things that antioxidants are particularly known for is their ability to battle the damage caused by free radicals in the body. The flavonoids and phenolic acids in blackberries counteract the damage done by free radicals which helps prevent a wide range of diseases.
The Greeks used blackberries to treat gout. Now that we understand the nutrient profile of blackberries this makes sense because blackberries contain which are great for reducing inflammation in the body. Gout is essentially painful inflammation in your joints so something that reduces inflammation would probably go a long way towards helping with the pain of gout. In particular, its thought that the resveratrol and anthocyanins in blackberries work to reduce the swelling and pain associated with gout.
Blackberries are also shown in studies to prevent certain types of cancers including esophageal, lung and colon cancer. Blackberries work to prevent malignant cancer cells from forming and multiplying. It is believed that its the specific micro-nutrient profile of blackberries that has this effect.
It’s Important To Keep Your Carb Consumption Under Control
“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.
What Berries Are Good For Keto
The berries with lowest net carb count are raspberries and blackberries . Strawberries are also a good option as they come in at 4.5 g per 1/2 cup of berries. The highest net carb count berries that are not really suggested to eat too much of on the ketogenic diet are blueberries coming in at a whopping 8.5 g per 1/2 cup.
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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.
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 Atkins diet. The keto diet allows for about 25 g of net carbs per day, per the healthy-lifestyle website Ruled.me. Dietitians recommend reaching for the following fruits.
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Fruits That Won’t Kick You Out Of Ketosis
You may have heard the famous saying that keto is just like a marriage it won’t work if you cheat. Do you have to live a fruit-free boring life if you’ve chosen Ketosis? Absolutely not!
You can find an edge to eat healthy yet delighted even when you’re on Ketosis if you put some effort into understanding Keto Macros and Food Science. Once you understand keto macros you will soon realize it is really simple and easy to follow. According to Healthline, during a keto diet, when we cut on Carbohydrates, our body flips the metabolism mode from Carbs to Fat and Ketones. Our body then breaks the stored adipose instead of Carbohydrates to generate energy, which we call Ketosis.
Keto can yield fantastic weight loss results by eating up all the excessively deposited fat in the human body, but it requires a bit of absolute check and balance to keep the metabolism on track. Keto demands to cut off Carbohydrates, and thus, sadly, you cannot eat all fruits as they are full of carbs, which can be difficult especially if this is something that you are used to eating.
Wouldn’t it be lovely if I tell you about the fruits that won’t kick you out of Ketosis? Well, yes there are and I will breakdown all fruits based on their nutritional profiles. Before jumping straight to the fruits that won’t interrupt your Ketosis, let’s understand Keto and Keto Calculator a little more.
The Best Keto Vegetables List Carbs And Recipes
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Most people can agree that vegetables are good for you. However, not all vegetable choices are ideal for a low carb keto diet. Do you know which keto friendly vegetables are best? And how many carbs are in them?
Lets talk all about vegetables on keto! Well discuss the top keto vegetables , carbs in vegetables, and the best ways to cook them.
Plus, if youve visited the keto recipe index, you know I have loads of low carb vegetables choices there. Ill break down the most popular ones below.
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What Fruits Can You Eat On Keto
ByAnna Gorapublished 20 June 22
Wondering what fruits you can eat on keto? Heres how to reap the benefits of fruits without overloading on carbohydrates
Eating fruit is an integral part of a healthy lifestyle. However, with low-carb diets becoming more popular, you may be wondering what fruits you can eat on keto. They may be packed to the brim with essential vitamins, minerals and compounds with strong health-promoting benefits, but fruits also have a high sugar content.
The main objective of a keto diet is to reduce your intake of carbohydrates to the absolute minimum, to achieve and maintain the state of ketosis. This is a metabolic state that can potentially help with losing weight and improving blood sugar levels.
Sounds like an impossible task? Not necessarily. With the right choices, you can reap the health benefits of eating fruits without overloading on carbohydrates and jeopardizing your health and fitness goals. Here, well discuss which fruits contain the least amounts of carbohydrates to help you stick to your keto diet.
If you’re thinking of getting started on the keto diet, have a look at our guide to the keto diet for beginners to give yourself the best start.
Can You Eat Fruit On The Keto Diet
A ketogenic diet is a very low carb diet designed to help you minimize carb intake and support a metabolic state known as ketosis – a nutritional state thought to promote increased fat burning and utilization.
No food is truly forbidden on a keto meal plan – as long as you hit your daily keto macro goals. However, certain high carbohydrate foods can make achieving this a real challenge, including some fruits and vegetables.
You can absolutely enjoy the taste and health benefits of fruit on keto, it just depends on which fruits you choose and your serving size.
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Lettuce & Other Greens
While exact carb counts vary by variety, pretty much all kinds of lettuce or leafy greens are keto friendly.
Lettuce and leafy greens range mostly between 0.5-1.2g net carbs per 1 cup serving.
But dont limit your greens to boring salads. See all the amazing dishes this low carb vegetable can make!
Keto Lettuce Recipes
- Big Mac Salad All the flavor of your favorite burger, complete with burger sauce.
- Collard Green Wraps Turn your greens into an easy bread substitute!
- Bleu Cheese Wedge Salad The most iconic use for iceberg lettuce. So quick and easy, and looks lovely too.
- Keto Taco Salad A simple 20-minute dinner that the whole family will enjoy, keto or not.
Be sure to also check out my guide for how to make lettuce wraps there are dozens of ideas in there.
What Can You Add To The Frozen Berry Smoothie Recipe To Make It More Filling
The coconut milk in this mixed berry smoothie makes it satisfying and filling but if you would like to add more keto goodness into your smoothie, here are a few of my favorites:
Avocados These are the perfect keto smoothie extra ingredient that adds tons of extra fats and contains just 2 g of net carbs per 100 grams. Just make sure you pick a nice and ripe avo to avoid the bitter taste.
Chia seeds Chia seeds are a must for anyone struggling with constipation while on the keto diet. These magic black seeds contain a whopping 5g of fiber per 1 tbsp so go on and add some to your smoothie!
MCT oil This was the keto supplement I ever purchased and by far my most used one. MCT oil is a type of fat that helps suppress hunger, boosts energy and focus and improves metabolism. This brand MCT oil is tasteless and is a great addition to keto smoothies.
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Mixed Berry Fruit Salad Recipe
Fruit salads are often craved during the warmer months as they are refreshing and light on the stomach. They make for a perfect snack or dessert. However, a lot of fruit is high sugar, making them not keto friendly. This berry fruit salad can be enjoyed on a keto diet as it doesnt contain all the carbs an ordinary fruit salad typically has. It is made with berries, particularly, strawberries, blackberries, blueberries and raspberries. These are tossed together with a sugar free syrup, lime and poppy seeds, which together make the perfect combination of zesty sweetness. Berries are a popular choice amongst those looking to lower their carb intake. All berries have various health benefits and they dont all provide the same vitamins and minerals. So, by throwing all of these different berries together in a fruit salad, you end up with a colorful, delicious, hearty bowl packed with goodness and a lot of nutrients. The berries will give you a boost of energy, especially on a hot Summer day, due to the vitamins and antioxidants they contain.
This is a quick and simple recipe to make and it can be prepared in under 5 minutes! All you need to do is add all the berries to a large bowl and stir in the syrup, lime juice and poppy seeds. Quite easy, right? Almost too simple to even call it a recipe! If you wish to make a larger batch, or if you prefer one fruit more than another, you can easily change the measurements of the ingredients.
How Much Fruit Can You Eat On The Keto Diet
It is best to think of fruit as a supplement to your keto diet, not as a significant component. Most of your carbs, fat, protein, vitamins, and minerals should be coming from meat, seafood, high-fat dairy, low-carb vegetables, and some nuts/seeds.
By eating in this way, youll likely have 5-10 grams of net carbs to spare on a 100-gram serving of the lower carb sweet fruits, such as raspberries, strawberries, starfruit, and watermelon, without preventing ketosis.
That being said, the two lowest carb fruits, avocado and tomato, can be eaten a bit more liberally on keto. Many keto dieters, for example, have added a whole avocado into their daily diet without any issues.
To learn exactly how much fruit you can eat without slowing your keto progress, use our keto macro calculator. This way, you can customize the serving sizes based on your specific carb limit.
Also Check: Ketokarma.com/macros
Best Ways To Incorporate Blackberries Into Your Keto
Blackberries are very versatile. Its easy to incorporate them into your meals and gain the health benefits and juicy flavor that they provide. The following are some helpful ways of adding this delicious berry into your meals.
On their own: One of the beauties about this berry is that it doesnt have to be added to anything to be enjoyed. So, the easiest way to enjoy blackberries is to simple pop a few in your mouth! Blackberries make a great, low-prep snack that you can take on the go. All you have to do is wash a handful, pop it in a container and you know that when you get hungry later in the day you have a delicious, healthy snack to munch on.
In a smoothie: If youre looking to enjoy a keto-friendly smoothie in the morning, then blackberries make a great addition. Since you cant have sugar on Keto, blackberries provide the sweetness you need to get through that shake that youve loaded with plenty of healthy greens.
In your Keto baking: If youre a fan of baking, and you have the low carb ingredients you need, then why not toss a handful or two of blackberries into your baked treats? The blackberries will add a hint of sweetness and they can be added to muffins, cakes, breads and even cookies.
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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Best Fruits To Eat On Keto
Below we have compiled a list of the best fruits to eat on keto and their nutrition content. Each of the listed fruits has 12 grams of net carbs or less per 100-gram serving. Naturally, these values are for the main edible parts of the fruits
You might notice that avocado is on the list, which many people incorrectly assume is a vegetable. Tomato is also technically a fruit, but for simplicitys sake, its not included.
As you can see from the list, the best sweet-tasting fruits to eat on keto are berries . Its also important to note that berries are high in polyphenols and are some of the richest sources of antioxidants of any natural food.
Avocado, on the other hand, is arguably the best fruit to eat on keto due to the heart-healthy monounsaturated fats it contains, along with it being a great ingredient in a ton of keto recipes.
Watermelon is another great option for the keto diet due to its satiating qualities and dense water content. Most people will find that they get full fairly quickly when eating watermelon because they are, in a sense, drinking more fluid by doing so.
If you want to know more about what to eat, we have compiled the ultimate list of keto-friendly foods.
While its not conventional to eat lemon and lime slices, lime juice and lemon juice make for great flavorings while on the keto diet. Try squirting a bit into your water or on top of a salad for a little extra citrus kick.
Low Carb Fruit Recipes For The Keto Diet
Many of you may be thinking that the ketogenic diet sounds very restricted judging from the fruits we recommend avoiding. While we should always keep an eye on our fruit intake, there are still a plethora of low carb recipes that we can make with fruit.
Below, youll find a few examples of our favorite low carb fruit recipes for keto.
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Avocado: The Lowest Carb Most Versatile Keto Fruit
Being very low in carbs and packed with healthy fats, fiber, and electrolytes, avocado is a nutritional powerhouse of a keto-friendly fruit.
It is also one of the most versatile fruits for the keto diet. For example, you can use avocado to add a velvety texture to keto ice cream, provide a satisfying fudginess to low carb brownies, or turn it into an edible bowl for delicious savory toppings, among others.