Can you incorporate apples into a ketogenic diet. What are the carb counts in different apple varieties. How does apple cider vinegar fit into a keto lifestyle. Which fruits are actually keto-friendly.

The Role of Apples in a Ketogenic Diet

When following a ketogenic diet, the consumption of fruits is often limited due to their high carbohydrate content. Apples, in particular, raise questions among keto enthusiasts. Let’s explore whether apples can be part of a keto-friendly meal plan.

Carbohydrate Content in Apples

Apples vary in their nutritional composition depending on the variety. On average, 100 grams of apple contains:

• 41-59 calories
• 3 grams of protein
• 2 grams of fat
• 12-16 grams of carbohydrates
• 2-3 grams of fiber
• 10-14 grams of net carbs

With these figures in mind, can apples be considered keto-friendly? Unfortunately, for those following a strict ketogenic diet, apples are generally too high in carbohydrates. A medium-sized apple contains approximately 20 grams of net carbs, which could potentially exceed the entire daily carb allowance for someone in ketosis.

The Impact of Apples on Ketosis

Why are apples problematic for ketosis? The high carbohydrate content in apples, primarily in the form of fructose, can cause spikes in blood glucose levels. This interrupts the state of ketosis and may promote the growth of fat cells. For individuals aiming to maintain a strict ketogenic state, all types of apples are best avoided.

Green Apples: A Potential Keto Exception?

While most apples are off-limits on a ketogenic diet, green apples might offer a slight exception. How do green apples differ from their red counterparts in terms of keto compatibility?

Carb Content in Green Apples

Green apples, particularly sour varieties, tend to contain fewer carbohydrates compared to sweet red apples. This lower carb content makes them a potential option for those following a more lenient low-carb diet or for individuals who have achieved stable ketosis and can tolerate slightly higher carb intake.

Incorporating Green Apples into a Low-Carb Diet

For those following a mild low-carb diet allowing up to 50 grams of net carbs per day, occasional small amounts of green apple may be permissible. How can you include green apples in your low-carb meal plan? Consider adding a thin slice to a salad or blending a small piece into a low-carb smoothie. Always monitor your body’s reaction and ensure that these additions don’t disrupt your metabolic state.

Apple Cider Vinegar: A Keto-Friendly Alternative

While whole apples may be challenging to incorporate into a ketogenic diet, apple cider vinegar offers a keto-friendly alternative. How does apple cider vinegar fit into a ketogenic lifestyle?

The Keto Compatibility of Apple Cider Vinegar

Apple cider vinegar is produced through the fermentation of apple juice, a process that converts the sugars into vinegar. This transformation results in a product that is virtually carb-free and thus suitable for a ketogenic diet. What makes apple cider vinegar beneficial for keto dieters?

• Aids in digestion and gut health
• May help speed up metabolism
• Contains organic acids with antibacterial and anti-inflammatory properties
• Potentially helps in blood sugar regulation
• May assist in weight loss efforts

Incorporating Apple Cider Vinegar into a Keto Diet

How can you use apple cider vinegar while following a ketogenic diet? Try adding 1-2 tablespoons to water and sipping throughout the day. Some individuals find it helpful in managing keto flu symptoms or reducing sugar cravings. As with any dietary supplement, it’s important to introduce apple cider vinegar gradually and consult with a healthcare provider, especially if you have any underlying health conditions.

9 Keto-Friendly Fruits to Enjoy

While apples may be challenging to incorporate into a ketogenic diet, several fruits can be enjoyed in moderation without disrupting ketosis. Which fruits are considered keto-friendly?

1. Avocados
2. Olives
3. Blackberries
4. Raspberries
5. Strawberries
6. Coconut
7. Lemon
8. Lime
9. Tomatoes (technically a fruit)

These fruits are lower in net carbs and can be incorporated into a ketogenic diet when consumed in appropriate portions. How can you include these fruits in your keto meal plan? Consider adding berries to a keto-friendly yogurt, using lemon or lime to flavor dishes, or enjoying sliced avocado as a nutrient-dense snack.

The Health Benefits of Apples: Beyond the Keto Diet

While apples may not align with ketogenic principles, it’s important to acknowledge their numerous health benefits for those following less restrictive dietary patterns. What makes apples a nutritious choice for many individuals?

Nutritional Profile of Apples

Apples are rich in various nutrients, including:

• Vitamin C: An antioxidant that supports immune function
• Potassium: Essential for heart health and blood pressure regulation
• Fiber: Promotes digestive health and helps maintain steady blood sugar levels
• Polyphenols: Plant compounds with potential anti-inflammatory and antioxidant effects

Potential Health Benefits of Apple Consumption

Research suggests that regular apple consumption may contribute to various health benefits. How might apples impact overall health?

• May help reduce the risk of cardiovascular disease
• Potentially aids in weight management due to fiber content
• May contribute to improved gut health
• Could help in managing type 2 diabetes due to their low glycemic index

While these benefits are significant, it’s crucial to remember that a ketogenic diet aims to achieve specific metabolic effects that may outweigh these advantages for some individuals. Always consult with a healthcare provider to determine the most appropriate dietary approach for your unique health needs and goals.

Alternatives to Apples on a Ketogenic Diet

For those following a ketogenic diet who miss the crisp texture and sweet-tart flavor of apples, several alternatives can satisfy similar cravings without disrupting ketosis. What are some keto-friendly options that can replace apples in your diet?

Low-Carb Fruit Alternatives

• Berries: Strawberries, raspberries, and blackberries offer sweetness with fewer carbs
• Rhubarb: Provides a tart flavor similar to green apples
• Jicama: Offers a crisp texture reminiscent of apples

Keto-Friendly Apple Flavor Substitutes

How can you incorporate apple-like flavors into keto-friendly dishes? Consider these options:

• Apple extract: A concentrated flavoring that can be used in baking or beverages
• Cinnamon: Often associated with apple flavors and can enhance the sweetness of other low-carb fruits
• Zucchini: When cooked with cinnamon and sweetener, it can mimic the texture and flavor of cooked apples in desserts

By exploring these alternatives, you can satisfy apple cravings while maintaining ketosis. Remember to always consider portion sizes and track your overall carb intake to ensure you’re staying within your daily limits.

Monitoring Ketosis While Experimenting with Fruits

When incorporating any new foods into a ketogenic diet, including lower-carb fruits or apple alternatives, it’s crucial to monitor your ketone levels. How can you ensure you’re maintaining ketosis while experimenting with your diet?

Methods for Measuring Ketone Levels

Several methods are available for measuring ketone levels:

• Blood ketone meters: Considered the most accurate method
• Urine test strips: A more affordable option, though less precise
• Breath analyzers: Measure acetone levels in the breath as an indicator of ketosis

Signs of Ketosis Disruption

What symptoms might indicate that you’ve fallen out of ketosis? Be aware of the following:

• Increased hunger or cravings
• Reduced energy levels
• Changes in mental clarity
• Fluctuations in weight

If you notice these signs after introducing new foods, it may be necessary to reassess your carb intake and make adjustments to your diet. Remember, individual tolerance to carbohydrates can vary, so what works for one person may not work for another. Always prioritize your personal health goals and listen to your body when making dietary decisions.

Customizing Your Ketogenic Diet for Optimal Health

While strict ketogenic diets typically exclude apples and many other fruits, it’s important to remember that there’s no one-size-fits-all approach to nutrition. How can you customize your ketogenic diet to best suit your individual needs and preferences?

Variations of the Ketogenic Diet

Several variations of the ketogenic diet exist, each with different allowances for carbohydrate intake:

• Standard Ketogenic Diet (SKD): Very low-carb, moderate protein, high-fat
• Cyclical Ketogenic Diet (CKD): Involves periods of higher-carb refeeds
• Targeted Ketogenic Diet (TKD): Allows for carb intake around workouts
• High-Protein Ketogenic Diet: Similar to SKD but with increased protein intake

Depending on your health goals, activity level, and metabolic flexibility, one of these variations might allow for occasional inclusion of higher-carb fruits like apples.

Balancing Nutritional Needs with Ketogenic Principles

How can you ensure you’re meeting all your nutritional needs while following a ketogenic diet? Consider these strategies:

• Focus on nutrient-dense, low-carb vegetables to ensure adequate vitamin and mineral intake
• Include a variety of healthy fats from sources like avocados, nuts, seeds, and olive oil
• Prioritize high-quality protein sources
• Consider supplementation if needed, particularly for electrolytes and micronutrients

Remember, the goal of any diet should be to support overall health and well-being. If excluding apples or other nutritious fruits from your diet feels overly restrictive or impacts your quality of life, it may be worth reassessing your approach. Always consult with a healthcare provider or registered dietitian when making significant changes to your diet to ensure you’re meeting your nutritional needs and supporting your long-term health goals.

Can I Eat Apples on Keto?

The keto diet allows green vegetables to be consumed as healthy sources of fiber. You can also eat some keto fruits and berries as a dessert if your sugar cravings on keto are pretty strong. You can mix berries with keto yogurt for the right proportion of fat, protein, and carbs. Such a snack will saturate you for a long time and will benefit your health. And what about apples? Are they the right option for a keto dessert? Can you eat apples on a ketogenic diet? Is an apple a keto-friendly fruit?

No, you can’t eat apples on a keto diet because they are high in carbs, which can break your ketosis. So the only option available to you is green apples. You can eat them in small amounts during a low carb diet. It allows up to 50 grams of net carbs or during weight maintenance after a keto diet.

How many carbs are in apples? What are the benefits of apples for your health? Can you have apple cider vinegar on keto? How do you eat apples on a low-carb diet that doesn’t require ketosis? Find out all the answers in our article. Let’s figure it all out together!

Are Apples Keto?

There are many types of apples, and they all have different tastes. You can find fruits from sweet reds and fragrant yellows to sour green apples that will surprise you with their bright taste. How many carbohydrates do apples contain? Are they good for the keto lifestyle? Can you eat them while on a keto diet?

Depending on the type, 100 grams of apples contains:

• 41-59 calories
• 3 grams of protein
• 2 grams of fat
• 12-16 grams of carbohydrates
• 2-3 grams of fiber
• 10-14 grams of net carbs.

As you can see, apples are too high in carbs and, as a result, cause spikes in blood glucose levels, interrupting ketosis and promoting fat cells growth. One medium apple contains approximately 20 grams of net carbs. As you know, it is already your entire daily carb count. In addition, all the carbs in apples are made up of fructose, which is quickly and easily converted into sugar through metabolism. At the same time, sour green apples contain fewer carbs, while sweet red apples have the highest amount of fructose. However, you should avoid all types of apples if you are on a strict keto diet and want to stay in ketosis to lose weight. So, unfortunately, no apple pie and no apple crumble on keto. But you still have many low-carb alternatives.

How Can You Fit Apples to Your Low-carb Diet?

If you’re following a mild low-carb diet that allows you to eat up to 50 grams of net carbs per day, you can occasionally indulge in a small amount of a green apple. Some people who lead an active lifestyle and are in stable ketosis can sometimes eat a slice of an apple on keto.

You can also eat a little if you maintain weight after losing it on keto or follow a cyclical keto diet for muscle building. In any case, monitor how you feel and how your body reacts to it. If apples do not interrupt your ketosis, use a couple of slices in a salad or a healthy smoothie for all the benefits.

Is Apple Cider Vinegar Keto?

Apple cider vinegar is a trendy superfood made from apples. Is apple cider vinegar keto-friendly? Yes! It is made by fermenting natural apple juice until all the sugars turn into vinegar. This is a great option for the keto diet as it helps you lose weight and has many health benefits.

In short, apple cider vinegar has many benefits for your digestion. Firstly, it speeds up the metabolism and maintains the health of the gut microbiome. Apple cider vinegar also prevents bloating and constipation and helps digest food [1]. Secondly, it has many organic acids that improve the functioning of your intestinal flora. And thirdly, malic acid and acetic acid have antibacterial, anti-inflammatory, antifungal, and antimicrobial properties that help limit the spread of fungus in the gut that occurs with long-term high carbohydrate intake.

Apple cider vinegar also boosts the immune system, helps prevent diabetes, and lowers blood sugar levels [2]. The acetic and malic acid in combination with medium chain triglyceride oil prevent the accumulation of excess fat in the body as a whole and in the liver during metabolism. The high content of fiber and pectin reduces the digestibility of unhealthy fats that come with meals. In addition, this weight loss supplement reduces sugar cravings, and you get more satiety from less amount of food.

Apple cider vinegar is one of the top dietary supplement on the keto diet. It helps you boost energy levels and endure fasting if you practice it. It also helps to cope with keto flu symptoms and overeating and reduces appetite and sugar cravings on keto. Try adding 1-2 tablespoons of apple cider vinegar to your water and drinking it throughout the day. Adjust the amount to your liking, avoid stomach discomfort, and check with your doctor about apple cider vinegar.

Apples Health Benefits

The useful properties of apples are determined by their unique composition. Despite the variety of types, tastes, colors, and shapes of apples, the beneficial elements contained in these fruits are almost the same. About 80% of the total composition of apples is water. The remaining 20% ​​is fiber, carbohydrates, and various organic acids. By the way, you can get some benefit even from the seeds of this fruit if used wisely.

The concentration of important components is highest in fresh apples. When eating apples, your body receives the following substances:

• Pectin and fiber improve intestinal health and promote the cleansing of toxins. Fiber helps restore a healthy gut microbiome and eliminate digestive problems.
• Antioxidants that slow down the oxidative processes in your body and protect against various diseases associated with oxidative stress.
• Tannins have an anti-inflammatory effect in diseases of the cardiovascular and genitourinary systems. In addition, they help your body fight chronic inflammation and reduce the effects of autoimmune diseases.
• Tannins prevent salts’ precipitation, which in turn is an excellent prevention of diseases of the kidneys and genitourinary system.
• Vitamins C, B1, B2, E, and P, perform various functions, from maintaining the health of the eyes and bones to the health of the circulatory system and skin.
• The health benefits of apples are explained by the content of minerals such as copper, potassium, magnesium, zinc, calcium, and chlorine. In addition, apples contain a large amount of iron. It is good for blood quality. Besides, apples have calcium, which is necessary for the cardiovascular and skeletal systems.

Let’s look at the main benefits of apples for your health.

Decreased Cholesterol Level in the Blood

A 2013 scientific study of nearly 75,000 Swedish men and women over 10 years found that the group with the highest apple consumption had a lower risk of stroke [3]. Due to the high content of pectin and vegetable fibers, apples lower blood cholesterol levels. One apple with the peel contains 3-4 g of fiber, which is more than 10% of a person’s daily requirement. A peeled apple contains 2-3 g of fiber. Insoluble fiber molecules help remove cholesterol from the body. Thus, they reduce the risk of blockage of blood vessels [4] by cholesterol plaques. In addition, apples contain polyphenols that have antioxidant effects. For example, they have epicatechin, which lowers blood pressure.

Healthy Digestion and Gut Microbiome

Dietary fiber, which we have discussed above, helps maintain blood cholesterol levels and prevents digestive problems (constipation, bloating, etc.). Moreover, pectin absorbs toxins in the intestines, stimulates its peristalsis, and prevents bloating and the formation of gallstones [5].

In addition, apples are considered a good natural remedy for indigestion. And due to the high content of vitamin B2, they are good to use to increase appetite.

Rich Vitamin Composition

Apples are used with a lack of nutrients, as they contain many vitamins and minerals. Apple juice contains a lot of hematopoietic elements – iron and manganese. In addition, it contains potassium, sodium, and calcium in good proportions. In other words, it strengthens the cardiovascular system well [6]. Apples have a tonic effect and increase the body’s resistance to free radicals. These fruits strengthen the immune system and help you resist various infections.

Apples are very useful for people who lead a healthy lifestyle, as well as for mental workers and those who lead a sedentary lifestyle. The high content of fructose and organic acids helps to normalize metabolism and restore the body after physical exertion. As a result, apples restore metabolism, normalize salt balance, help rejuvenate the body and slow down the aging process [7].

Pectins bind and remove salts of heavy metals (arsenic, lead) from the body. Apples prevent the formation of uric acid. Therefore, they are useful for gout and chronic rheumatism. Due to their diuretic effect, apples also help to eliminate harmful substances from the body. They contain chlorogenic acid, which, together with pectin, helps to eliminate oxalate salts from the body.

Strong Mental Health

Phosphorus macronutrients contained in apples stimulate brain activity and strengthen the nervous system. Therefore, if you suffer from insomnia, try eating an apple or drinking a glass of apple juice before bed. Also, this fruit has a calming effect and helps fight stress.

Reducing the Risk of Cancer and Diabetes

The peel of an apple contains a high amount of the antioxidant quercetin, which, together with vitamin C, prevents free radicals from having a harmful effect on the body. Pectin and insoluble fiber also have anti-cancer effects [8]. They prevent constipation and remove harmful substances from the body. Thus, they reduce the likelihood of developing colon cancer. As you know, it is a problem of modern civilization caused by the excessive consumption of processed foods.

The antioxidant effect of flavonoids in apples may protect cells from pancreatic damage. This organ is responsible for the secretion of insulin. Scientists studied almost 38,000 women as part of a large Women’s Health project that lasted for nine years. This study confirmed a positive association between regular apple consumption and a reduced risk of type 2 diabetes [9]. Those who eat at least one apple a day have a 28% lower risk of type 2 diabetes compared to those who eliminate these fruits from their diet.

Healthy Weight Loss

Regular consumption of apples helps healthy weight loss for several reasons. Studies show that people who eat an apple slice before a meal feel fuller [10]. Also, people who start each meal with a piece of an apple eat an average of 200 calories less than those who start their meals as usual.

Another study found that women who replaced oatmeal cookies for apples during a two-month diet lost an average of 2 pounds more [11]. Apples help you lose weight due to their high fiber content and improved metabolism.

Contraindications and Side Effects of Apples

Apples are contraindicated in food allergies, individual intolerance, and hypersensitivity of the tooth enamel and gastrointestinal tract. People with gastritis and duodenal ulcers can only eat apples in limited quantities. Besides, those who have problems with the cardiovascular system should also give up red types of apples.

Apple seeds contain the toxic substance amygdalin, which is considered life-threatening, and eating too many apple seeds (about 100 seeds) can be harmful to health. In addition, apples can contain pesticides – after all, apple trees are almost always treated for diseases and insects with various chemicals.

Yummy Bonus: Low-Carb Green Smoothie Recipe

If you do decide to add a small amount of apple to your low-carb diet, then you can use this simple recipe. It contains about 7 net carbs per cup and is rich in healthy fats and fiber.

Ingredients:

• ½ green apple
• 1 tablespoon of spirulina powder
• ½ avocado
• 1 teaspoon coconut oil
• 20 grams of spinach leaves
• 30 grams of wheat germ
• 50 ml of almond milk.

Preparation:

You can make this healthy keto smoothie in minutes. All you need to do is mix all the ingredients and grind them in a blender until smooth. You can cook keto smoothies in different ways. In addition, you can add any natural ingredients if they are keto. Try adding some pine nuts, chia seeds, or coconut flakes for garnish. You can also use a handful of keto berries if they fit into your daily carb intake. In addition, try to add monk fruit or any sugar alcohol sweetener.

Conclusion

In general, apples are not good for your ketogenic lifestyle because they contain too many carbs. For example, one medium-sized apple contains about 20 net carbs. So you need to avoid apples if your goal is to be in strict ketosis for better health or weight reduction. However, you can eat small quantities of apples while on a mild low carb or cyclical keto diet. So keep track of your total carbs and your body’s response to stay healthy.

Sources:

1. Hadi, A., Pourmasoumi, M., Najafgholizadeh, A., Clark, C., & Esmaillzadeh, A. (2021). The effect of apple cider vinegar on lipid profiles and glycemic parameters: a systematic review and meta-analysis of randomized clinical trials. BMC complementary medicine and therapies, 21(1), 179. https://doi.org/10.1186/s12906-021-03351-w
2. Launholt, T. L., Kristiansen, C. B., & Hjorth, P. (2020). Safety and side effects of apple vinegar intake and its effect on metabolic parameters and body weight: a systematic review. European journal of nutrition, 59(6), 2273–2289. https://doi.org/10.1007/s00394-020-02214-3
3. Larsson, S. C., Virtamo, J., & Wolk, A. (2013). Total and specific fruit and vegetable consumption and risk of stroke: a prospective study. Atherosclerosis, 227(1), 147–152. https://doi.org/10.1016/j.atherosclerosis.2012.12.022
4. Koutsos, A., Tuohy, K. M., & Lovegrove, J. A. (2015). Apples and cardiovascular health–is the gut microbiota a core consideration?. Nutrients, 7(6), 3959–3998. https://doi.org/10.3390/nu7063959
5. Koutsos, A., Lima, M., Conterno, L., Gasperotti, M., Bianchi, M., Fava, F., Vrhovsek, U., Lovegrove, J. A., & Tuohy, K. M. (2017). Effects of Commercial Apple Varieties on Human Gut Microbiota Composition and Metabolic Output Using an In Vitro Colonic Model. Nutrients, 9(6), 533. https://doi.org/10.3390/nu9060533
6. Boyer, J., & Liu, R. H. (2004). Apple phytochemicals and their health benefits. Nutrition journal, 3, 5. https://doi.org/10.1186/1475-2891-3-5
7. Hyson D. A. (2011). A comprehensive review of apples and apple components and their relationship to human health. Advances in nutrition (Bethesda, Md.), 2(5), 408–420. https://doi.org/10.3945/an.111.000513
8. Gerhauser C. (2008). Cancer chemopreventive potential of apples, apple juice, and apple components. Planta medica, 74(13), 1608–1624. https://doi.org/10.1055/s-0028-1088300
9. Song, Y. , Manson, J. E., Buring, J. E., Sesso, H. D., & Liu, S. (2005). Associations of dietary flavonoids with risk of type 2 diabetes, and markers of insulin resistance and systemic inflammation in women: a prospective study and cross-sectional analysis. Journal of the American College of Nutrition, 24(5), 376–384. https://doi.org/10.1080/07315724.2005.10719488
10. Flood-Obbagy, J. E., & Rolls, B. J. (2009). The effect of fruit in different forms on energy intake and satiety at a meal. Appetite, 52(2), 416–422. https://doi.org/10.1016/j.appet.2008.12.001
11. de Oliveira, M. C., Sichieri, R., & Venturim Mozzer, R. (2008). A low-energy-dense diet adding fruit reduces weight and energy intake in women. Appetite, 51(2), 291–295. https://doi.org/10.1016/j.appet.2008.03.001

Are Apples Keto-Friendly? | PlanKetogenic

As a food group, fruits are not the most keto-friendly. However, they are one of the most important groups overall: it is nearly impossible to have a healthy diet without them.  

Fruits offer a wide variety of healthy nutrients like vitamins, minerals, antioxidants, and phytochemicals, all of which are essential for health.

Luckily, some of them are low enough in carbs to feature on keto. But what about apples? 

In this article, we answer some of the questions you might have about apples on a low-carb diet. Are apples ketogenic? How many apples can you have on keto? Keep reading to find out.

What are apples?

Apples are a popular fruit eaten across the world. They originated in Asia, but have since grown in popularity on every continent.

Today, there are over 7,500 cultivars grown.

Different regions have different preferences when it comes to types of apples. While crisp sweet varieties like the Honeycrisp are the most popular in the West, most Asian communities prefer soft mushy varieties.

Is an apple considered a carb?

Yes, apples are mostly made of carbohydrates and water. The carbohydrates are mostly simple carbs in the form of a sugar called fructose.

Apple nutrition information

While still a healthy snack, apples do not compare to the nutrition of other fruits like bananas and blueberries. They are nearly 90% is water, which makes them an excellent source of hydration but not the most nutritious.

Serving size: 100 g. About 1 small-sized Honeycrisp apple.

• Calories: 60 kcal
• Fat: 0.1 g
• Net carbs (total carbs – fiber): 13 g
• Total carbs: 14.7 g
• Fiber: 1.7 g
• Protein: 0.1 g

Are apples high in carbs?

Yes. From the nutrition information above, we see that there are 13 g of net carbs in an apple. That is over 50% of your daily carb allowance if your carb limit is 20 g per day or 26% of your carb allowance if your limit is 50 g.

JUMPSTART YOUR KETO GOALS

Can you eat apples on keto?

No, not usually. Sadly, you will not be able to have apples on keto on a regular basis. 

If you eat a whole apple, you may be able to remain below your carb recommendation (depending on how big it is). But it would be very difficult or even impossible to fit the rest of your meals into the remaining carbs.

Besides, an apple may cause your blood sugars to shoot up, potentially kicking you out of ketosis. 

It is important to remember that an apple is most likely not going to keep you full for long due to low fiber content. This means that you will soon have to eat, further increasing your carb intake.

For these reasons, it is best to mostly keep away from this fruit while you are on a ketogenic diet. That said, if a recipe calls for a small portion of apple, you can usually get away with it, as long as you take special care with the amount and add the corresponding carbs to your daily count.

How many apples can you eat on a ketogenic diet?

Ideally, none.

Apples are so high in carbs that they should be excluded from the ketogenic diet. A single apple contains 13 g of net carbs.

What kind of apple can you eat on keto?

Apples come in a wide variety of forms. First, there are several types of cultivars available on the market. The main difference between different cultivars is texture and appearance. 

Most people choose their favorite cultivar based on the level of crispiness and sometimes sweetness. The most popular cultivars include:

• Honeycrisp. Like the name says, this type is crisp and sweet. It has a slight crunch to it making it excellent for eating raw and baking.
• Green (Granny Smith). This is the most popular type of green apple. It is known for its more tart than sweet taste. Some people may have the misconception that it is low in sugar because it is not very sweet.  It is, however, just as loaded with carbs as the sweeter varieties clocking in at about 11.6 g net carbs per 100 g fruit.
• Red. These are loved and hated for their mushy texture. They are best eaten raw because they do not hold up well in other dishes.
• Golden or yellow. This is very similar to the red in texture. They are both soft and juicy and have a sweet taste.
• Gala. This type from New Zealand has become popular for its sweetness and juiciness. It is commonly used for making juices as it is very juicy.
• McIntosh. Identical to the red but harder in texture, the McIntosh is very popular among apple lovers.
• Pink Lady. These are similar to Honeycrisp but are more tart than sweet. They are also crisp and crunchy, and are delicious to eat raw and in salads.

Even though you may be craving an apple just from reading this, remember that you cannot have any of these types of apples on keto. 

Apples can also be processed to make other products:

• Apple juice. Juicing fruit makes it even less keto-friendly because it is easy to over consume and removes the fiber.
• Apple smoothies. Even if smoothies still have fiber, drinking your calories can quickly lead to overconsumption meaning that apple smoothies are still not keto-safe.  
• Apple cider vinegar. While apples are not low-carb, apple cider vinegar is very keto-friendly.  

Apple cider vinegar goes through two stages of fermentation. Fermentation breaks down all the sugar in the apple. Apple cider vinegar, therefore, has 0 g of carbs. In fact, it is a  zero-calorie food.

BUILD YOUR KETO DIET PLAN

Ketogenic replacements for apples

Even if you cannot enjoy an apple on keto, you can enjoy similar flavors from foods that offer the same crunch, sweetness, and juiciness.

The first and probably best low-carb apple alternative is another ketogenic fruit. While most fruits are too high in carbs to be on keto, some are low enough to fit on the diet. Some of these include:

• Blackberries
• Strawberries
• Raspberries
• Blueberries
• Lemons

If you are looking for equally hydrating snacks, you can try some of these vegetable alternatives:

• Celery sticks
• Cucumber
• Bell peppers
• Lettuce

FAQs about eating apples on keto

If you are still unsure of apples on the ketogenic diet, keep reading as we answer some questions on the subject.

No. Apples cannot be made keto-friendly. In fact, processing apples makes them less ketogenic.

Baking, drying, juicing, and blending all make apples less keto-approved by concentrating the net carbs.

Green. Per 100 grams, a green Granny Smith has 11.6 grams of net carbs, while a red delicious has 12.8 g.

Keep in mind that most apples weigh more than 100 grams.

You can make a keto-friendly apple pie with some creativity. Instead of apples, you can use blueberries or blackberries, or even a squash vegetable like yellow squash or zucchini. For the crust, stick to a keto-compliant flour like almond.

Apples aren’t ketogenic because they are high in carbs. A single small-sized Honeycrisp apple has 13 g of net carbs.

Apple cider vinegar is keto-friendly because it is made by fermentation. During fermentation, sugar and other simple carbohydrates are broken down.

Most fermented products like beer still contain carbs. However, apple cider vinegar is fermented twice.

First, the juice is fermented to make cider. Then the cider is fermented to make apple cider vinegar. After two stages of fermentation, apple cider vinegar contains no carbs at all.

No, they are not. 1 cup (90 g) of dried apple contains 51.5 g of net carbs.

green and red, golden and granny smith, baked and dried

Apples are fruits with a low glycemic index and low calorie content, therefore they are included in diet programs and the diet of people with diabetes. Fruits are rich in macronutrients, vitamins, amino acids, antioxidants, so they have a general strengthening effect on the body.

Content

GI of an apple

The glycemic index of an apple is, depending on the characteristics of the variety, 30-45 units. The fruits have a low calorie content (about 40-60 kcal per 100 g), therefore they are used for a diabetic diet, weight loss diet programs, etc. The fruit has a positive effect on the body due to the rich chemical composition.

Apples contain the following components:

• vitamins of groups B, PP, H, A, E, C, K;
• antioxidants;
• amino acids;
• dietary fiber;
• polyphenols;
• proteins;
• carbohydrates;
• fats;
• organic acids;
• di- and monosaccharides;
• starch;
• ash;
• pectins, etc.

The list of mineral components includes manganese, potassium, calcium, copper, magnesium, iron, choline, zinc, phosphorus, sodium. The inclusion of apples in the diet has the following positive effects on the body:

• strengthening of the immune system;
• removal of harmful substances, excess cholesterol;
• strengthening of blood vessels;
• regulation of hemoglobin levels, improvement of blood composition;
• prevention of anemia, osteoporosis, atherosclerosis;
• improvement of the digestive system, stabilization of appetite;
• reduction of excess body weight;
• improvement of metabolic processes;
• diuretic effect allows you to remove excess fluid from the body, reduce swelling;
• stabilization of the nervous system;
• prevention of diseases of the liver, kidneys;
• improving the condition of the musculoskeletal system;
• prevention of diseases of the genitourinary system;
• normalization of the hormonal system;
• increased efficiency, resistance to stress;
• improving brain activity, improving the quality of memory and concentration;
• normalization of the state of bone tissue, maintenance of motor function;
• slowing down the aging process of the body, launching processes that renew cells;
• body toning, etc.

Contraindications for eating apples are individual intolerance to the fruit, diseases of the stomach, pancreas, etc.

Green and red

Green apples have a low glycemic index – within 30-39 units. The fruit variety is the most low-calorie, 100 g contains about 35-40 kcal. In green fruits, a low concentration of sugar and more fiber fibers, so the product does not lead to an exacerbation of diabetes. Apples have a high concentration of antioxidants, vitamin C. It is optimal to consume up to 1 green fruit daily.

When dieting, it is important to combine fruits with low-calorie ingredients. Do not combine the product with peanut butter, chocolate spread or caramelized sauce. Experts recommend combining fruits with low-fat yogurts, skim milk, berries in cocktails, fruit salads, smoothies to reduce the glycemic load.

Apple Semerenko has a low glycemic index (about 30-35 units) and low calorie content (100 g contains up to 37 kcal). The pulp of the fruits of this variety has a low concentration of sugars, so fruits can be included in the diet for diabetes. You can use apples fresh, baked, in fruit salads, low-calorie desserts and smoothies.

Red apples have a higher glycemic index – in the range of 30-40 units. Calorie content per 100 g is 47-70 kcal. Red apples contain more sugars, pectins, fiber. However, sugar is found in fruits in the form of fructose, so it does not have a harmful effect on the body with diabetes. The daily rate is 1-1.5 fetuses.

Red apples contain a high concentration of manganese, molybdenum, iron, and iodine. The product is recommended for fresh consumption to strengthen the immune system, normalize the endocrine system.

When preparing desserts, the heat treatment of fruits should be minimal in order to preserve the necessary complex of vitamins, amino acids and macroelements. The high concentration of pectins ensures the elimination of toxins from the body. Red varieties are useful for recovering from stress, improving mood, and preventing anemia.

The glycemic index of the red fruit variety Idared is 42 units. A small calorie content (about 40 kcal per 100 g of fruit) allows you to use the fruits in dietary courses. The pulp has a sweet taste with sour notes. Apples can be eaten fresh or used to make compotes, desserts, smoothies. Drinks and desserts for diabetics should be low in sugar.

Red Delicious. The pulp has a sweetish-sour taste, medium-calorie (up to 45 kcal per 100 g). Juicy fruits are used for making salads, smoothies, juices, vitamin compotes. Harvest can be stored, transported.

Golden and Granny Smith

Granny Smith apples have a GI index of about 40-47 units, low calories per 100 g – 40-50 kcal. Green fruits are distinguished by juicy pulp with a dense structure, the taste is sour-sweet. The concentration of sugar in apples is low.

The fruits are used fresh, for making salads, smoothies. For inclusion in the diet for diabetes, low-calorie desserts should be selected. Granny Smith fruits are 87% water, retaining vitamin and mineral complexes. Fruits are optimal for dietary and unloading programs.

Gala variety index is 40-45 units. The calorie content is low – 53-56 kcal per 100 g. The fruit can be included in the diet for diabetes in small portions fresh or after a short heat treatment. The taste of dense pulp is moderately sweet with sour notes and a hint of vanilla.

The product has a high concentration of fiber, carbohydrate compounds, no fats and proteins. Gala apples are used to make smoothies, curd casseroles with dried fruits and spices.

Golden apples have a calorie content per 100 g up to 53 kcal, the GI index is low – about 40 units. The fruits contain more than 50% water, minerals, vitamins. A high concentration of carotene improves the condition of hair, nails, teeth. The iodine contained in the fruits of the Golden variety helps to improve the condition of the thyroid gland. A variety of fruit crops is characterized by a high concentration of antioxidants that trigger rejuvenation processes in cells that improve metabolism.

Baked and dried

The glycemic index of baked apples is 35 units. However, the calorie content is higher than that of fresh fruits. After heat treatment, 100 g of pulp contains up to 88 kcal. With moderate use, there is no risk to the health status of diabetics. It is important to consider additives to baked fruits, you can use low-fat sour cream, natural unsweetened yogurt. Supplement in the form of syrups, chocolate or nut paste is not recommended.

Experts recommend including in the diet no more than 1-1.5 baked fruit per day for diabetes. The benefits of dessert are to improve the functioning of the digestive system, removing toxins and excess fluid from the body.

The use of sugar in baked apples will increase the calories and glycemic index. The inclusion of berry jam, natural honey, etc. in the composition of the recipe will also change the nutritional value. Contraindications for eating baked apples are individual intolerance to the fruit or other components of the dish (spices, sauce). Thermally processed fruits are not recommended for diseases of the intestines, stomach and other chronic diseases.

The index of dried apples in the absence of additional nutritional supplements is 35-40 units. depending on the type of fruit. At the same time, the calorie content of the product increases, 100 g contains about 200-235 kcal. The nutritional value can be increased by adding natural honey or sugar.

Dried apples preserve vitamins, micro and macro elements. The inclusion of the product in small portions in the diet of diabetics helps maintain the health of the heart, circulatory, hormonal systems, improves metabolic processes in the body. In demi-season periods, the product helps prevent beriberi, anemia, osteoporosis, maintains a stable level of acid-base balance.

A high concentration of pectins helps to regulate the concentration of cholesterol in the blood, normalizes the functioning of the digestive tract. Organic acids help cleanse the body of infections, have an anti-inflammatory effect on the body. Phytoncides improve immunity. From dried apples, you can prepare compotes, low-calorie jelly, which will improve the condition of diabetes.

Dried apples have a glycemic index of 40 units. The calorie content of such fruits is higher than that of a fresh product, and is 240-250 kcal per 100 g. An increase in nutritional value occurs during the evaporation of moisture, prolonged heat treatment of fruits. Sugar can be added to dried apples, which also increases the GI and calorie content of the product. Dried and dried fruits with artificial chemical additives, flavors, flavor stabilizers are not recommended for consumption.

Do’s and Don’ts – Fur Coat

Keto dieters include such celebrities as Gelli Berry, Alicia Vikander, Vanessa Gudgens and Kourtney Kardashian. What is it that attracts stars so much in this food system and what foods can you eat?

The point of the keto diet is to achieve ketosis, a metabolic process where the body uses fat instead of carbohydrates for energy.