Are apples compatible with a ketogenic lifestyle. Can you enjoy this popular fruit while maintaining ketosis. How do apples compare to other fruits in terms of carbohydrate content. What are the best low-carb fruit alternatives for keto dieters.

The Challenge of Apples in a Ketogenic Diet

The ketogenic diet, known for its low-carb, high-fat approach, presents a unique challenge when it comes to fruit consumption. Apples, a beloved fruit for many, often find themselves in a controversial position within this dietary framework. But why is this the case?

Apples contain a significant amount of natural sugars and carbohydrates, which can potentially disrupt the state of ketosis – the metabolic state where the body burns fat for fuel instead of carbohydrates. A medium-sized apple typically contains over 20 grams of net carbs, which can quickly consume a substantial portion of the daily carb allowance on a strict keto diet.

Carbohydrate Content in Different Apple Varieties

• Granny Smith: Approximately 18 grams of net carbs
• Honeycrisp: About 17 grams of net carbs
• Gala: Roughly 20 grams of net carbs
• Fuji: Around 25 grams of net carbs

Given these numbers, it becomes clear why apples are generally not considered keto-friendly. However, does this mean apples are entirely off-limits for those following a ketogenic lifestyle?

Exploring Keto-Compatible Apple Options

While apples are generally high in carbs, some varieties may be more compatible with a keto diet when consumed in moderation. Gala, Braeburn, and Granny Smith apples are often considered the most keto-friendly options, containing about 18-19 grams of carbohydrates each. For those determined to include apples in their keto meal plan, limiting intake to half an apple per day might be a viable compromise.

Is there a way to enjoy the flavor of apples without the carb load? Indeed, keto enthusiasts have found creative solutions. Apple extract, for instance, can be used in baked goods to impart the apple flavor without significant carbohydrate addition. This allows for the creation of keto-friendly apple-flavored desserts and treats.

Creative Keto-Friendly Apple Dishes

1. Diced apples as a topping for keto-approved oatmeal alternatives
2. Apple coleslaw using a small amount of grated apple
3. Keto smoothie bowls with a hint of apple flavor
4. Apple-infused salads with predominantly low-carb ingredients

Low-Carb Fruit Alternatives for Keto Dieters

For those strictly adhering to a ketogenic diet, there are several low-carb fruit options that can satisfy sweet cravings without jeopardizing ketosis. These fruits offer nutritional benefits while keeping carbohydrate intake in check.

Top Keto-Friendly Fruits

• Avocados: High in healthy fats and low in carbs
• Coconuts: Rich in fiber and healthy fats
• Tomatoes: Low in carbs and may help reduce inflammation
• Lemons: Add flavor with minimal carb impact
• Berries (in moderation): Lower in carbs compared to many other fruits

How can these fruits be incorporated into a keto meal plan? Avocados can be used in savory dishes like Turkey, Bacon, and Avocado Taquitos. Coconut flour serves as an excellent base for low-carb baked goods such as Coconut Flour Muffins. Tomatoes can elevate salads, as in a Loaded Balsamic Salad. Lemons add zest to desserts, exemplified by Keto Lemon Cheesecake Bars.

The Impact of Dried Fruits and Fruit Products on Ketosis

When considering fruit options on a keto diet, it’s crucial to understand how processing affects their carbohydrate content. Are dried fruits a viable option for keto dieters? Unfortunately, dried fruits, including dried apples, retain much of their sugar content in a more concentrated form, making them unsuitable for a ketogenic diet.

What about other apple products like applesauce? Even unsweetened applesauce contains a high amount of natural sugars from the apples, rendering it incompatible with strict keto guidelines. This highlights the importance of reading labels carefully and being aware of hidden sugars in seemingly innocent products.

Hidden Carbs in Fruit Products

• Dried fruits: Concentrated sugars due to water removal
• Fruit juices: Often high in natural sugars with reduced fiber
• Fruit preserves: Usually contain added sugars
• Canned fruits: May be packed in syrup, increasing sugar content

Balancing Fruit Intake in a Ketogenic Lifestyle

While strict adherence to keto principles might suggest eliminating all high-carb fruits, including apples, a more balanced approach may be sustainable for some individuals. How can one incorporate small amounts of higher-carb fruits while maintaining ketosis?

The key lies in careful portion control and consideration of total daily carbohydrate intake. For those following a more flexible ketogenic approach, occasionally including a small amount of apple or other higher-carb fruits may be possible without disrupting ketosis, provided it fits within their overall carb limit.

Tips for Including Higher-Carb Fruits in a Keto Diet

1. Track total daily carbohydrate intake meticulously
2. Consider the glycemic index of fruits when making choices
3. Pair fruit consumption with high-fat foods to slow sugar absorption
4. Opt for smaller portions of higher-carb fruits
5. Balance fruit intake with very low-carb meals throughout the day

Nutritional Benefits of Apples: What Keto Dieters Miss

While apples may not align with strict keto guidelines, it’s worth acknowledging their nutritional benefits. What valuable nutrients do apples provide that keto dieters might need to source elsewhere?

Apples are rich in various vitamins, minerals, and antioxidants. They’re particularly known for their high content of pectin, a type of soluble fiber that supports digestive health and may help regulate blood sugar levels. Additionally, apples contain quercetin, a flavonoid with potential anti-inflammatory and anti-cancer properties.

Key Nutrients in Apples

• Vitamin C: Supports immune function and acts as an antioxidant
• Potassium: Essential for heart health and proper muscle function
• Pectin: Soluble fiber that aids digestion and may lower cholesterol
• Polyphenols: Plant compounds with various health benefits
• B-vitamins: Important for energy metabolism and nervous system function

For keto dieters avoiding apples, it’s crucial to ensure these nutrients are obtained from other low-carb sources. Leafy greens, nuts, and certain low-carb vegetables can help fill these nutritional gaps while maintaining ketosis.

The Future of Fruit in Ketogenic Diets

As nutritional science evolves and our understanding of metabolism deepens, how might the role of fruit in ketogenic diets change? Recent research has begun to explore the concept of “cyclical ketosis” or “carb cycling,” where periods of higher carbohydrate intake are strategically incorporated into an otherwise ketogenic diet.

This approach might allow for more flexibility in fruit consumption, potentially including apples, during designated higher-carb phases. However, it’s important to note that this method requires careful planning and may not be suitable for everyone following a ketogenic lifestyle.

Emerging Trends in Keto Dieting

1. Cyclical ketogenic diets incorporating planned carb-up periods
2. Targeted ketogenic diets allowing carbs around workouts
3. Development of lower-sugar fruit varieties through selective breeding
4. Increased focus on net carbs rather than total carbs in fruit assessment
5. Growing interest in the gut microbiome’s role in carbohydrate metabolism

As research progresses, our understanding of how different fruits, including apples, impact ketosis and overall health may evolve. This could lead to more nuanced recommendations for fruit consumption within ketogenic frameworks.

In conclusion, while apples present challenges for strict keto adherents due to their carbohydrate content, creative solutions and careful planning can allow for their occasional inclusion. As with any dietary choice, individual needs and goals should guide decisions about fruit consumption on a ketogenic diet. By staying informed about nutritional content and exploring low-carb alternatives, keto dieters can enjoy a varied and satisfying diet while maintaining their desired metabolic state.

Are Apples Keto? – The Best Keto Recipes

Are Apples Keto? This informative guide will help you to enjoy your favorite fruits while sticking to a keto diet!

Are Apples Keto?

Can I eat apples on a keto diet? Apples are not considered a keto friendly fruit as they contain a large amount of sugar. It may seem confusing, because apples are a natural food. But apples contain a high level of natural sugar, which is why you’re going to want to avoid them while being on a keto diet.

There are so many different types of apples, so you may be wondering if your favorite variety is keto friendly. But popular apples such as granny smith, gala, honeycrisp or fuji all contain high amounts of sugar. If you are on a low carb or keto diet, you’re going to want to avoid apples to keep your carb count low.

Carbs in Apples

In a medium sized apple, there can be over 20 grams of net carbs. Since you generally want to stay under 50 grams of net carbs a day on a keto diet, an apple will consume way too much of your daily intake of carbohydrates. There is a difference in the type of apple, but each variety has a high carb count. A granny smith apples has about 18 grams of net carbs, a honeycrisp apple has about 17 grams, a gala apple contains about 20 grams and a fuji apple contains about 25 grams.

Are dried apples low carb?

Unfortunately, no. Even dried apples that only contain the fruit will still retain a fair amount of the sugar that is naturally found in the apples, so they are not suitable for a keto diet. Applesauce, even if it’s unsweetened, is also too high in sugar for a low carb diet. However, you can purchase a keto friendly Apple Extract that you can add to baked goods to get the flavor of apples without the carbs.

Low Carb Fruits

There are many great options of low carb fruit that you can enjoy on a keto diet. You can incorporate these fruits into your diet where you would have previously eaten a high carb fruit.

• Avocados. Avocados are an excellent keto friendly fruit. They are low in carbs and high in fat. Turkey, Bacon and Avocado Taquitos are a great easy keto lunch.
• Coconut. Coconuts contain high amounts of fiber and healthy fat, so it’s another great keto option. However, dried coconut often contains added sugar, so read your labels carefully. Coconut Flour Muffins are a delicious way to incorporate coconut into your diet.
• Tomatoes. While you may not traditionally think of tomatoes as fruit, they actually are. Tomatoes are low in carbs and can lower inflammation. Make a low carb Loaded Balsamic Salad for a keto-friendly dinner.
• Lemons. Lemons are a delicious fruit and you can make many traditional lemon desserts low carb. Keto Lemon Cheesecake Bars are a very popular recipe.

More keto friendly fruit recipes

• Blueberry Chaffle
• Grain Free Granola with Cranberries
• Lemon Cookies with White Chocolate Macadamia Nuts
• Strawberry Pancakes with Cream Cheese Glaze

What apples are keto friendly?

When following the keto diet, one must consume appropriate amounts of fats, proteins and carbohydrates to help achieve ketosis, which is when your body burns fat for energy. Apples are known to be high in carbohydrates, and so are generally not considered part of a keto-friendly diet.

Organic Macadamia Nuts – Deliciou…

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Organic Macadamia Nuts – Delicious and Healthy

However, if consumed in moderation and combined with other low-carb foods, apples can be included in a healthy ketogenic lifestyle.

Gala apples, Braeburn apples and Granny Smith apples are the most keto-friendly types of apples. Each one contains about 18 to 19 grams of carbohydrates, so if you are looking to stick to the keto diet, you should limit your intake of these types of apples to a half an apple per day.

However, it is possible to get creative with apples and create delicious keto-friendly dishes and snacks. For instance, you can use diced apples as a topping for oatmeal, or you can make a keto-approved apple coleslaw.

Apples can also be used as an ingredient in keto-friendly smoothie bowls and salads.

To ensure that you are consuming a balanced keto-friendly diet, it is important to make sure that your apple intake makes up a smaller portion of your overall carbohydrate intake. Also, make sure to include plenty of healthy fats such as avocado, nuts and seeds, and proteins such as lean meats, fish and eggs in your daily meals.

Table of Contents

Can you eat apples on keto?

Yes, you can eat apples on a keto diet! Apples contain many essential nutrients like fiber, vitamins A and C, folate, and potassium and are relatively low in net carbs, with a medium apple containing approximately 25g of total carbs and 4g of fiber.

Although apples may seem like a high-carb fruit, they can still be included as part of a healthy, balanced keto diet. To make apples more keto-friendly and reduce the net carb content, consider eating smaller portions and combining apples with higher-fat and protein-rich foods, such as cottage cheese, Greek yogurt, nut or seed butters, or low-carb proteins like hard-boiled eggs.

Additionally, you could try blending apples into healthy smoothies, adding them to low-carb desserts, or making “apple chips” by slicing the apples thinly and dehydrating them in the oven.

What apple has least carbs?

Of all the types of apples, the one with the lowest amount of carbs is the Fuji apple. A single medium-sized Fuji apple contains only 19. 6 grams of total carbohydrates, including 16. 3 grams of natural sugars and 3.

3 grams of dietary fiber. The next lowest carbohydrates can be found in the Gala apple, which contains 21. 7 grams of total carbs, with 17. 7 grams of natural sugars and 4 grams of dietary fiber.

What fruits to avoid on keto?

It is generally recommended to avoid eating most fruits while on a ketogenic diet, as they are all quite high in carbohydrates. Examples of fruits that are typically not recommended on a ketogenic diet include apples, oranges, grapes, bananas, pears, and pineapple.

Other fruits that are high in carbohydrates include dried fruits (like raisins, apricots, dates, and figs), as well as fruit juices and smoothies, which can quickly add up in carbohydrate content. Additionally, some fruits are very high in fructose and should also be avoided, such as mangos, papayas, dates, and watermelons.

Is watermelon OK on keto?

Yes, watermelon can be consumed while on the keto diet. Watermelon has a high water content, as well as some carbohydrates. However, due to its low calorie and high fiber content, watermelon can be included in a ketogenic diet in moderation.

One cup of diced watermelon contains only 11. 5 grams of net carbs, making it a relatively low-carb fruit option for keto dieters. Six grams of carbohydrates are found in one cup of diced watermelon, and the rest is water.

This means that even having a larger serving size of watermelon will still typically have a minimal effect on blood sugar levels and overall carbohydrate intake. Additionally, watermelon contains vitamins and minerals, as well as several important antioxidants.

Fiber content is also high, helping you to stay full. So, while watermelon is not necessarily considered a staple on a keto diet, it is an enjoyable, low-carbohydrate snack option that can fit within goals.

What fruits and vegetables are keto?

Keto-friendly fruits and vegetables include avocados, olives, tomatoes, asparagus, bell peppers, mushrooms, Brussels sprouts, cauliflower, broccoli, cabbage, kale, cucumber, zucchini, spinach, raspberries, blackberries, cranberries, strawberries, and grapefruit.

These low-carbohydrate vegetables provide fiber and key vitamins and minerals, including vitamin C and potassium, without significantly raising your net carb intake. If you adhere to a strict ketogenic diet and watch your carb intake, then one serving of these vegetables will contain fewer than 5-10 net carbs per serving depending on the specific type of vegetable.

Is yogurt allowed on keto?

Yes, yogurt is generally allowed on a ketogenic (keto) diet, though you should pay attention to the types of yogurt you choose. Dairy sources like Greek yogurt, full-fat regular yogurt, cottage cheese and smoothies are generally safe to include in moderation.

Greek yogurt and cottage cheese are especially high in protein, making them excellent additions to your daily macronutrient intake. However it’s important to be mindful of additives like sugar and fruit preserves, as many options have added sugar that may not fit into a keto way of life.

Low-carb and keto-friendly yogurts contain no more than a few grams of net carbs per serving and can be sweetened with stevia or monk fruit extract. Alternatively, nut-based yogurts made with dairy-free milk can also be enjoyed, particularly if dairy or lactose sensitivities are present.

What foods are unlimited on keto?

Foods that are unlimited on the keto diet include low-carb vegetables, such as asparagus, broccoli, Brussels sprouts, cauliflower, celery, kale, and spinach. Additional options include shellfish, fatty fish, and any foods that are low in carbs and high in healthy fats, such as avocados, nuts, and seeds.

Many dairy products are also keto-friendly, including butter, cream cheese, feta, parmesan, ricotta, and mozzarella. Some vegetable oils like avocado, olive, and coconut oil are also allowed. Additionally, condiments like salsa, mayonnaise, and mustard can be included.

Depending on individual needs and preferences, you can eat a wide variety of any protein sources, such as chicken, beef, pork, and lamb, as well as eggs.

Is popcorn on keto?

No, popcorn is not on the keto diet. Keto is a very low-carb, high-fat diet that limits carbohydrates to between 20 and 50 grams a day. Popcorn clocks in at roughly 30 grams of carbs per one cup – well over the daily limit set by the keto diet.

This makes it a poor choice for those following a strict keto diet. That being said, popcorn can still be a healthy snack in moderation as part of a balanced, lower-carb diet. Popcorn is a whole grain, which means it is a great source of fiber, and can be a better snack choice than other carb-heavy alternatives.

How to get in ketosis fast?

Getting into ketosis quickly requires a dramatic change in your eating habits. The most practical and reliable way to get into ketosis quickly is a process called keto-adaptation. During this process, you switch from a high-carb diet to a low-carb, high-fat ketogenic diet.

This diet encourages your body to use fats for fuel instead of carbs, which helps you enter ketosis. To help make this switch easier, try to slowly decrease your carb intake over several weeks. You can also increase your intake of healthy fats as you decrease your carb intake.

Additionally, make sure you get plenty of fluids, especially during the transition period, to help maintain your electrolyte balance. Exercise can also help you get into ketosis faster. A combination of high-intensity interval training (HIIT) and strength training can help your body burn fat and increase energy production.

Lastly, make sure you’re getting enough sleep, as your body needs to rest and rebuild itself to enter and stay in ketosis. Last but not least, consider taking supplements, such as ketone salts or MCT oil, to give your body an additional boost in ketosis production.

What fruit can I eat on a keto diet?

There are a variety of fruits that you can enjoy while eating a keto diet. Here is a list of some of the more popular fruits that can be enjoyed on a keto diet:

1. Avocado: Avocado is loaded with healthy fats and is a great source of dietary fiber. Eating 1/2 of an avocado a day will provide you with a good source of vitamins, minerals, and healthy fats that are beneficial for a keto diet.

2. Berries: Berries are a great snack while on a keto diet. Blackberries, raspberries, blueberries, strawberries, and cranberries are all low in sugar and high in dietary fiber.

3. Citrus fruits: Citrus fruits are packed with vitamins and minerals and contain very little sugar. Grapefruit, oranges, lemons, and limes can all be enjoyed on a keto diet.

4. Melons: Melons are a great source of natural sweetness and also provide you with important vitamins, minerals, and dietary fiber. Honeydew, watermelon, cantaloupe, and other melons can all be enjoyed on a keto diet.

5. Apples: Apples are a great source of dietary fiber and are usually lower in sugar, making them an ideal choice for keto dieters.

Overall, there are many different fruits you can eat while following a keto diet. Eating these fruits in moderation can help promote weight loss and help you stay in ketosis.

What should you not eat on keto?

On the ketogenic (keto) diet, it is important to consume a diet high in fat, moderate in protein, and low in carbs. People on the keto diet should avoid eating foods that are high in carbohydrates such as grains, starchy vegetables and fruits, sugary drinks and foods, alcohol, and processed and packaged foods.

These foods can cause a spike in blood sugar and/or raise insulin levels, which may lead to kicking you out of ketosis and stalling weight loss results. Additionally, it is important to be mindful of trans fats, which have been associated with an increased risk of cardiovascular disease, stroke and certain types of cancer, and to limit your intake of processed meats, such as bacon and hot dogs, which may contain preservatives and other added ingredients.

Following a keto diet requires committing to a lifestyle change, so it is important to know what foods to avoid to ensure success.

What are the basic rules for keto?

The basic rules for keto are as follows:

– Focus on high-fat, low-carb foods. Avoid foods that are high in carbohydrates (bread, pasta, rice, fruit, starchy vegetables, and sugary snacks). Increase your intake of healthy fats, such as olive oil, butter, avocado oil, nut butters, and nuts.

– Eat adequate amounts of protein. Aim to get in at least 0.75g of protein per pound of bodyweight, or 1.5g per kilogram of body weight.

– Get enough electrolytes. Make sure to get in enough sodium, potassium, and magnesium. This can be done via foods or supplements.

– Drink plenty of water. Make sure to stay properly hydrated throughout the day.

– Test ketone levels regularly. Use a home ketone testing kit to monitor your ketone levels and ensure you are in ketosis.

– Get enough sleep. Make sure you are getting 7-9 hours of good quality sleep each night.

– Exercise regularly. Exercise is an important part of living a healthy lifestyle, and can help you reach your fitness and weight loss goals.

Can keto eat pizza?

Yes, a person on the keto diet can eat pizza. Although regular pizza contains high amounts of carbs and is not keto-friendly, there are a variety of ways to make keto-friendly pizzas. For example, one option is to use a low-carb pizza crust that is made from almond flour and mozzarella cheese, which provides just 6-7 grams of net carbs per slice.

Another option is to make pizza crust out of cabbage or cauliflower. Toppings such as cheese, pepperoni, sausage, vegetables, bacon, and olives can also be added for flavor. When following a keto diet, it is important to remember that a large pizza may contain up to 4-5 servings, so be mindful to not over-indulge.

What fruit is lowest in carbs?

Most fruits are low in carbs and high in fiber, vitamins, and minerals. The lowest carb fruits that are commonly eaten include strawberries, blackberries, raspberries, peaches, pears, blueberries, cherries, oranges, grapefruit, kiwi, cantaloupe, papaya, honeydew, and watermelon.

Among these, the lowest in carbs are blackberries, raspberries, strawberries, and honeydew melon, with each providing less than 10g of carbs per cup. Other low-carb choices include cranberries, lychees, plums, grapes, kumquat, starfruit, and tamarind.

Keep in mind, however, that many fruits contain natural sugars and should be eaten in moderation for healthy weight loss.

You can’t on a keto diet: forbidden berries and fruits

Olena ISLAMKINA and Rakhil IMANZADE look into one of the most controversial topics of the keto diet: is it possible to eat fruit on an LCHF diet? Well, at least a little?

There are two dietary extremes. Proponents of proper nutrition with foam at the mouth will defend the right to fruits. Those are vitamins! Ketogenics will no less furiously talk about toxic fructose. The truth, as usual, is out there somewhere.

Not allowed on ketodit: fruits and berries that are strictly prohibited?

Aki. Unripe fruits cause Jamaican vomiting disease. We will not go into details, how it differs, say, from Syzran, something tells: in any case, nothing pleasant.

Belladonna Causes dryness and burning in the mouth, difficulty swallowing, tachycardia, photophobia, delirium, hallucinations, psychosis. Even death from paralysis of the respiratory center and vascular insufficiency is possible. Tempting, but no.

Wolfberry. Causes poisoning, ulcers and blisters on mucous membranes.

Beach apple (manchine) . Caribbean natives, pleasant people, usually oil their arrows with the sap of this tree. To be sure.

Chilibukha . Charm, not a name. Wait, you haven’t heard the second one yet – vomit.

Never, ever eat these berries and fruits on keto. If you are going to an exotic country, google “poisonous plants” before the trip, and once in the virgin forest, agree to try fruits from trees only if the guide ate the fruit in front of you and did not die in agony after 2 hours.

Just about every other fruit won’t kill you, even if you’re on a keto diet.

Why do we avoid fruits on a keto diet? On the LCHF diet, we limit the amount of carbohydrates: 20 grams per day on a strict LCHF = keto, 50 on a moderate LCHF and 100 on a liberal one. One apple is approximately 19 g of sugar, that is, the full daily keto norm, which will enter the body in one blow. At the same time, we must take vitamins, minerals and fiber from somewhere. From one apple we get, for example, 8.4 mg of vitamin C, approximately 10% of the daily requirement. For comparison, a cup of broccoli has 81 mg.

A visual guide to carbohydrates in fruits and berries

Another important point: fruit is sweetened by fructose. Like glucose, it is a monosaccharide (common table sugar is fructose and glucose). Only if the whole body can deal with glucose – it uses it as energy, then fructose goes straight to the liver and is deposited there in the form of fat. And again – if you are a perfectly healthy person, one antonovka will not kill you. But if you eat fruits every day, you don’t get vitamins, but a load on the liver and a fair portion of sugar.

Is natural fruit juice allowed on a keto diet?

Fresh juices have a great reputation. They also contain vitamins and are generally “natural”. The rattlesnake is also “natural”, it’s a pity she doesn’t have a good PR person.

Meanwhile, the Harvard School of Public Health calculated the amount of sugar in various drinks. In a glass of orange juice – like in a can of cola, namely 10 teaspoons. That is, no matter how many vitamins there are (and, as we found out, there are not so many of them), the form of their delivery is far from ideal.

Unlike whole fruits, juices contain much less fiber. Not everyone can eat 2-3 fruits that are needed to make a glass of juice in one sitting, but it’s easy to give up a drink at once.

In addition, juice increases appetite. For example, in one study, subjects were asked to eat an apple or drink juice before meals. Those who got the drink felt hungrier and ate more.

All of the above applies to fruit smoothies. Although fiber is still there, it is sugar in high concentration.

Are dried fruits allowed on the keto diet and LCHF?

The marketing ploy with the positioning of dried fruits “without sugar” also makes us mistaken.

Consider such a “harmless” dried fruit as dried apricots. With a cup of tea, 3-4 pieces are eaten imperceptibly. The average calorie content of one apricot is 44 kcal, 9 g of carbohydrates, of which 2 g of fiber and 7 g of sugar. That is, 4 dried apricots is 28 g of sugar, which is a lot even for a person who does not follow the principles of LCHF nutrition. The norm of sugar for an adult according to the World Health Organization is 25 grams. In the bar “Snickers” – the same 25-28, depending on the size.

Add to this that many dried fruits contain added sugar, and dried fruits that are beautifully glossy without a single dark spot are chemically processed.

Is it possible to have sugar-free jam on keto?

Sugar from the fruit itself does not go anywhere when making jam. Moreover, we already told in the article “Do I need to count calories on a keto diet” that thermal and mechanical processing of ingredients affect the calorie content of the product. It will be much easier for the body to extract sugar from crushed and cooked berries. Fruits and berries, thanks to fiber, will give at least some sense of satisfaction and satiety, and in twisted fruits, a meat grinder or blender has already done some of the work for you. In the study with juice and apple, applesauce was also involved – in fact, jam. Of course, he lost the whole fruit.

Not to mention the fact that many manufacturers write on the packaging in large letters “no sugar”, “on stevia”, small in the composition – “contains fructose (toxic to the liver), maltodextrin (glycemic index is higher than that of table sugar) , maltose or maltose syrup (high GI again), etc.

Carbohydrate and calorie-free jam is another product that should not be eaten on a keto diet. Don’t forget that on the LCHF diet, we eat whole, natural foods and are guided by the principle of “everything you need to google, don’t eat.” In the compositions of carbohydrate-free jams from understandable words – water, fruit cake and agar-agar. And the “new generation sweetener Sladin 200K” is cyclamate and saccharin, artificial sugars that we do not use on the keto diet. Plus, sucralose can be found in such products, which can harm the intestinal microbiota.

Total: poisonous plants, dried fruits, juices and jams are not suitable for those on a keto diet.

What fruits can be on a keto diet

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what fruits are allowed, what are prohibited

Olena Islamkina understands the most painful keto question – is it possible to have fruits on a keto diet.

On the keto diet, we avoid fruits and allow ourselves a small amount of berries. No keto rule raises so many questions and protests. Fruits are vitamins! We’ve been eating them for ages!!! But what about antioxidants, flavonoids and other beneficial substances? Microbiota! What does she have?” newcomers are lost. “Fruits contain fructose, and fructose is a poison,” the keto neophytes answer them. “And anyway, how can you want an apple when you have a steak?” You’re just doing something wrong!” Let’s figure it out.

Are fruits toxic?

Almost 10 years ago, Dr. Robert Lustig gave his famous lecture on the dangers of fructose for the body. “Fructose is alcohol without intoxication!” – warned the pediatric endocrinologist. A university lecture that hit YouTube went viral like a cat video. Since then, Lustig has not tire of talking about the dangers of fructose, recording new lectures and publishing scientific papers on this sweetener. In one of these, in the comparative table “Drunkenness and regular consumption of fructose”, 8 out of 12 effects are the same. Alcoholics and those whose diet is high in fructose suffer from metabolic disorders, they develop insulin resistance and liver problems begin.

At the same time, a fairly large number of studies show that eating fruits lowers blood sugar, helps maintain and even reduce weight, and reduces the risk of developing type 2 diabetes. For example, here is Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies about it.

Such studies are usually observational, that is, people are asked about their eating habits once, for example, a year. As we remember, this is not the most accurate way to establish the truth. In such studies, it is very difficult to identify which factor influenced a person’s health – eating fruit or quitting smoking. If a participant replaced rolls with apples and fried potatoes with bananas, he certainly improved his health. But this does not mean that fruits are unequivocally useful and even more necessary and should be present in the diet every day. At a minimum, it is necessary to compare the health effect of replacing salmon with spinach with an apple. The results may not be as clear cut.

On the other hand, the work of Lustig and many others about the dangers of fructose is based on studies in which people consumed high fructose corn syrup. In the body, only the liver can absorb fructose. She spends it on the synthesis of triglycerides and glycogen, which replenishes her own reserves. When the “stores are full”, the liver starts de novo lipogenesis – the conversion of glycogen into fat. The liver itself and the whole body get fat. The liver is not able to cope with the amount of fructose that enters the human body with modern products. A healthy liver can cope with an apple.

Total: Is it possible to equate fruit in terms of harm to a sweet soda containing fructose syrup? No. Are fruits toxic? No. Can they be on keto? In some cases.

Are fruits natural?

On a keto diet, we eat whole, natural foods. Fruit seems to be natural. Yes. But no. Modern fruits are the result of selection. For many centuries, people have tried to develop varieties that are resistant to pests and weather disasters, larger and sweeter.

The modern banana has nothing to do with the ancient ancestor. You wouldn’t eat a normal plant – that unsweetened flesh with pits. The starchy banana melting in the mouth is the result of a mutation, it does not contain seeds, it reproduces by rhizome shoots ( sometimes with the participation of scientists who breed new varieties ). It is not for nothing that a watermelon is called a berry – once it was a baby, and not a ball that not everyone will bring home.

When they say that our ancient ancestors ate fruits, we are talking about such plants – wild, with seeds, not very sweet.

Separately, it is worth mentioning that fruits were specially grown somewhere between the sixth and third millennia BC, 8-5 thousand years ago, and some plants were even domesticated in the 19-20th century, for example, blueberries, blueberries and kiwi .

What fruits are strictly prohibited on the keto diet

That is, fruits, such as we know them today, appeared in our diet quite recently. And they were available only in season, never formed the basis of the diet and were not present daily.

Most often, fruit was a luxury. In the second part of The Godfather, Vito Corleone, who has not yet become a godfather and even a criminal, brings his wife a gift – a pear neatly wrapped in a newspaper. In the third part, Don Corleone is the owner of the city, he imposingly tells the merchant what to put in his paper bag. And when a shootout starts and he falls wounded onto the pavement, about 20 oranges will roll along the pavement (sorry for the spoiler).

In general, before arguing with foam at the mouth that fruits have always been the basis of human survival, try including a wild orange in your diet. In January. in Vologda. That’s the same.

Total: There is nothing natural in the fact that specially bred fruit varieties are available to us all year round.

Do fruits contain vitamins?

And much more. Vitamins, minerals and bioactive substances. The problem is, they’re packed with sugar that most people can’t afford. A medium-sized apple has 19 grams of carbs.

Yes, there are some benefits, but if you have diabetes, insulin resistance, you can’t get pregnant because of PCOS, this is not the best way to deliver vitamins and fiber.

If you already have metabolic disorders (and you may not know about it), then an innocent natural apple will prevent you from losing weight, will inflame your appetite just like junk candy.

If you want to enter ketosis and experience all the benefits of this state – from anti-inflammatory effects to the effect of “mind enlightenment” – it is irrational to spend the entire day’s supply of carbohydrates on an apple.

Fruit is not food or vitamin packaging. This is a natural dessert. Natural piece of cake.

Total: Just because you’re on the low-carb, high-fat diet doesn’t mean you have to give up fruit forever. This means that when you are next to a fruit stand, you need to ask yourself the question: “Is it worth it?”

Which is worse – fruits or rolls?

It sounds monstrous, but when it comes to the transition to a low-carb diet, fruits on a keto diet can be worse than buns (Although, of course, this is like choosing who is stronger – Schwarzenegger or Van Damme. Schwarzenegger, of course!). If you have chosen the LCHF-style of eating, removed bread, pasta and potatoes from the diet, but hold on to fruits on a keto diet as a last bastion, know that this is how you sabotage entry into ketosis. It is because of them that you cannot begin to lose weight and experience the full benefits of ketosis.

Fructose is a sugar that only the liver can use. The liver breaks it down and stores it as glycogen. And this is the body that is responsible for the production of ketones. So, in order for this process to start and you enter ketosis, the glycogen supply in the liver must be minimal, so that only to maintain a normal blood glucose level.