Which fruits can you eat on a keto diet. How many carbs are in different types of apples. What are the best low-carb fruit options for ketosis. How do berries fit into a ketogenic eating plan. Why are avocados considered an ideal keto fruit.

Understanding the Ketogenic Diet and Fruit Consumption

The ketogenic diet is a high-fat, moderate-protein, and low-carbohydrate eating plan designed to induce a state of ketosis in the body. In this metabolic state, the body burns fat for fuel instead of carbohydrates. To maintain ketosis, most individuals need to limit their daily net carb intake to 20-50 grams. This restriction often raises questions about which fruits, if any, can be included in a keto diet.

Fruits are generally high in natural sugars and carbohydrates, making many of them challenging to incorporate into a ketogenic eating plan. However, some fruits can be consumed in moderation on a keto diet, provided they fit within the individual’s daily carb allowance.

The Apple Dilemma: Are Any Apple Varieties Keto-Friendly?

Apples are often touted as a healthy snack, but their carbohydrate content makes them problematic for those following a strict ketogenic diet. Let’s examine the carb content of various apple types:

• Granny Smith (Green) Apples: 22.7g total carbs, 13.6g net carbs per 100g
• Gala Apples: 21g total carbs, 17g net carbs per 100g
• Honeycrisp Apples: 22g total carbs, 14.2g net carbs per 100g
• Red Delicious Apples: 21.3g total carbs, 17g net carbs per 100g
• Golden Delicious Apples: 22.7g total carbs, 13.6g net carbs per 100g
• Pink Lady Apples: 18.5g total carbs, 14.9g net carbs per 100g
• Fuji Apples: 29g total carbs, 17.2g net carbs per 100g
• McIntosh Apples: 22g total carbs, 18g net carbs per 100g
• Braeburn Apples: 22g total carbs, 14.9g net carbs per 100g
• Jonagold Apples: 34g total carbs, 28.9g net carbs per 100g

Given these figures, it’s clear that even a small apple (typically around 100g) could potentially use up a significant portion of a keto dieter’s daily carb allowance. This makes apples, regardless of variety, difficult to incorporate into a ketogenic eating plan without risking ketosis disruption.

The Glycemic Index and Apples in a Ketogenic Context

The glycemic index (GI) is a scale that measures how quickly a food can raise blood sugar levels. Foods are ranked from 0 to 100, with higher values indicating a more rapid increase in blood glucose. Apples generally have a GI value of around 36, which is considered low to moderate. However, despite this relatively low GI, the overall carbohydrate content of apples still makes them unsuitable for most keto dieters.

Why does the glycemic index matter for keto dieters? While the GI can be a useful tool for managing blood sugar levels, the ketogenic diet focuses more on overall carbohydrate restriction. Even foods with a low GI can potentially disrupt ketosis if they contain too many carbs.

Keto-Friendly Fruit Alternatives: 9 Low-Carb Options

While apples may be off the menu for keto dieters, there are several fruits that can be enjoyed in moderation on a ketogenic diet. Here are 9 keto-friendly fruit options:

1. Avocados
2. Blackberries
3. Raspberries
4. Strawberries
5. Coconut (meat)
6. Lemons
7. Limes
8. Tomatoes
9. Olives

These fruits are lower in carbohydrates and can be incorporated into a keto diet more easily than apples. Let’s explore each of these options in more detail.

1. Avocados: The Keto Superfruit

Avocados are often hailed as the perfect keto fruit. Why are avocados so keto-friendly? They are exceptionally low in net carbs and high in healthy fats. A 100g serving of avocado contains only about 1.8g of net carbs and 15g of heart-healthy monounsaturated fats. This unique nutritional profile makes avocados an ideal addition to ketogenic meal plans.

2. Berries: Low-Carb Antioxidant Powerhouses

Berries, particularly blackberries, raspberries, and strawberries, are among the most keto-friendly fruits. They are relatively low in carbs and high in fiber, which reduces their net carb content. For example:

• Blackberries: 100g contains 5.9g net carbs
• Raspberries: 100g contains 5.4g net carbs
• Strawberries: 100g contains 6.5g net carbs

In addition to their favorable carb content, berries are rich in antioxidants and may offer anti-inflammatory benefits. This makes them a nutritious choice for keto dieters looking to incorporate some fruit into their eating plan.

3. Coconut: A Versatile Keto-Friendly Fruit

Coconut, particularly coconut meat, is another excellent option for keto dieters. While it’s high in total carbs, much of this comes from fiber, resulting in a low net carb count. A 100g serving of coconut meat contains about 6.2g of net carbs. Coconut is also rich in medium-chain triglycerides (MCTs), a type of fat that may support ketosis.

4. Citrus Fruits: Lemons and Limes

Lemons and limes are low in carbs and can be used to add flavor to foods and beverages without significantly impacting carb intake. A typical lemon wedge contains less than 0.5g of net carbs, while a lime wedge has about 0.2g. These citrus fruits can be used to enhance the taste of water, tea, or savory dishes without compromising ketosis.

5. Tomatoes: A Controversial but Keto-Friendly Option

While botanically a fruit, tomatoes are often used as a vegetable in culinary applications. They are relatively low in carbs, with a 100g serving containing about 2.7g of net carbs. This makes them a viable option for keto dieters, especially when used in moderation to add flavor and nutrition to meals.

6. Olives: A Savory Keto Fruit

Olives are another fruit that’s often overlooked in discussions of keto-friendly options. They are low in carbs and high in healthy fats, making them an excellent choice for ketogenic diets. A 100g serving of olives contains only about 3g of net carbs, along with beneficial monounsaturated fats.

Incorporating Keto-Friendly Fruits into Your Diet

While these fruits can be included in a ketogenic diet, it’s important to remember that portion control is key. Even low-carb fruits should be consumed in moderation to ensure they fit within your daily carb allowance. Here are some tips for incorporating keto-friendly fruits into your meals:

• Use berries as a topping for keto-friendly yogurt or in small amounts in smoothies
• Add sliced avocado to salads or use it as a base for keto-friendly desserts
• Use lemon or lime juice to flavor water or as a dressing for salads
• Incorporate tomatoes into keto-friendly sauces or use them in small amounts in salads
• Enjoy olives as a snack or incorporate them into keto-friendly Mediterranean dishes

The Role of Fiber in Keto-Friendly Fruits

When considering fruits for a ketogenic diet, it’s crucial to understand the concept of net carbs. Net carbs are calculated by subtracting the fiber content from the total carbohydrates. This is important because fiber is not digested and absorbed by the body in the same way as other carbohydrates, and therefore has a minimal impact on blood sugar levels and ketosis.

Many of the fruits that are considered keto-friendly are high in fiber, which contributes to their lower net carb content. For example:

• Avocados are high in fiber, with about 7g per 100g serving
• Berries, particularly raspberries and blackberries, are excellent sources of fiber
• Coconut meat is rich in fiber, which significantly reduces its net carb count

The fiber content in these fruits not only makes them more keto-friendly but also provides additional health benefits. Fiber supports digestive health, helps maintain feelings of fullness, and may contribute to better blood sugar control.

The Nutritional Benefits of Keto-Friendly Fruits

While the ketogenic diet primarily focuses on macronutrient ratios, it’s important not to overlook the micronutrients and other beneficial compounds found in fruits. Even in small amounts, keto-friendly fruits can contribute valuable nutrients to your diet:

Antioxidants and Phytonutrients

Many keto-friendly fruits are rich in antioxidants and phytonutrients. These compounds help protect the body against oxidative stress and may have anti-inflammatory properties. Berries, in particular, are known for their high antioxidant content, including compounds like anthocyanins and ellagic acid.

Vitamins and Minerals

Keto-friendly fruits can provide essential vitamins and minerals:

• Avocados are rich in potassium, vitamin K, and B vitamins
• Berries provide vitamin C and manganese
• Tomatoes are a good source of vitamin C and potassium
• Citrus fruits like lemons and limes offer vitamin C

Healthy Fats

Some keto-friendly fruits, particularly avocados and olives, are excellent sources of healthy fats. These fats can help keto dieters meet their high fat intake requirements while providing beneficial nutrients.

Potential Challenges of Fruit Consumption on Keto

While there are keto-friendly fruit options available, incorporating fruit into a ketogenic diet can present some challenges:

Portion Control

Even low-carb fruits need to be consumed in moderation on a keto diet. It can be easy to overeat fruits, especially berries, which might lead to exceeding daily carb limits. Using measuring tools or food scales can help ensure accurate portion sizes.

Individual Tolerance

Carb tolerance can vary between individuals. Some people may be able to consume more fruit while maintaining ketosis, while others may need to be more restrictive. It’s important to monitor your own ketone levels and adjust fruit intake accordingly.

Fruit Cravings

For some people, eating small amounts of fruit may trigger cravings for higher-carb fruits or sweets. If this is the case, it might be better to avoid fruit altogether and focus on non-starchy vegetables for nutrient density.

Hidden Carbs

Be aware of hidden carbs in prepared foods that contain fruit. For example, some “keto-friendly” products may use small amounts of fruit for flavoring, which can add up if consumed frequently.

Alternatives to Fruit on a Ketogenic Diet

For those who find it challenging to fit fruits into their keto meal plan or who prefer to avoid them altogether, there are several alternatives that can provide similar nutritional benefits:

Non-Starchy Vegetables

Many non-starchy vegetables are extremely low in carbs and high in nutrients. Options like spinach, kale, broccoli, and cauliflower can provide vitamins, minerals, and fiber with minimal impact on ketosis.

Herbs and Spices

Fresh herbs and spices can add flavor and nutritional benefits to meals without adding significant carbs. Many herbs, such as basil, cilantro, and parsley, also provide antioxidants.

Supplements

For those concerned about missing out on specific nutrients found in fruits, targeted supplementation under the guidance of a healthcare provider can be considered.

Keto-Friendly Fruit Flavors

Natural, sugar-free flavorings can be used to add fruit-like tastes to foods and beverages without the carbs. Examples include fruit-flavored stevia drops or sugar-free fruit extracts.

In conclusion, while apples and many other common fruits are too high in carbs for a ketogenic diet, there are several lower-carb fruit options that can be enjoyed in moderation. By carefully selecting and portioning keto-friendly fruits, it’s possible to incorporate some of the nutritional benefits of fruit into a ketogenic eating plan without compromising ketosis. As with any dietary change, it’s important to consult with a healthcare provider or registered dietitian to ensure your nutritional needs are being met while following a ketogenic diet.

Are Green Apples Keto? All Apple Types & Keto Fruits Reviewed

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We’ve all heard the saying “an apple a day keeps the Doctor away” and this is because apples are often marketed and glorified as the epitome of a healthy snack, but is a green apple keto approved?

As delicious as green apples are, they may not be the best choice for those working to maintain a state of ketosis due to their high carb count and glycemic index.

But in any case, we’ll review the carbs in every apple type, if any types of apple is keto, and provide a list of keto fruit to choose from for the next time you’re craving something sweet!

How Many Carbs Are in Green Apples?

A small apple is usually at least 100 grams and in just that small serving, granny smith apples have approximately 23 grams of total carbs. Of course each apple’s size will vary slightly, but one can assume that even a small green apple has about 14 net carbs.

As one can imagine, this will scale up quickly for medium and large apples, excluding them from being classified as low-carb. ¹

Is a Green Apple Keto Friendly? Are Granny Smith Apples Keto?

Anyone following keto must not exceed 20-50 grams of net carbs per day or they risk being kicked out of ketosis (a metabolic state in which the body burns fat instead of sugar to use as energy).

Is a green apple keto? With just one small granny smith apple already weighing in with at least 14 net carbs, even this little snack is rapidly approaching the daily carb limit.

Anyone on weight loss diets–especially keto–should keep an eye on the net carb count of everything they’re eating because even the healthiest foods can have unexpectedly high carbs.

Amount of Carbs in Different Apple Varieties or Types

While granny smiths are likely to break ketosis, there are a wide variety of apples that might have varying nutritional values and carbohydrate counts. Carb restriction is key in the keto diet and its health benefits.²

• Amount of Carbs in Gala Apples: 21 carbs and 17 net carbs in 100 grams
• Amount of Carbs in Honeycrisp Apples: 22 carbs and 14. 2 net carbs in 100 grams
• Amount of Carbs in Green Apples (Granny Smith): 22.7 carbs and 13.6 net carbs in 100 grams
• Amount of Carbs in Red Delicious Apples: 21.3 carbs and 17 net carbs in 100 grams
• Amount of Carbs in Golden Delicious Apples: 22.7 carbs and 13.6 net carbs in 100 grams
• Amount of Carbs in Cripps Pink or Pink Lady Apples: 18.5 carbs and 14.9 net carbs in 100 grams
• Amount of Carbs in Fuji Apples: 29 carbs and 17.2 net carbs in 100 grams
• Amount of Carbs in McIntosh Apples: 22 carbs and 18 net carbs in 100 grams
• Amount of Carbs in Braeburn Apples: 22 carbs and 14.9 net carbs in 100 grams
• Amount of Carbs in Jonagold Apples: 34 carbs and 28.9 net carbs in 100 grams

Are Other Types of Apples Keto?

According to the list above, green apples tie with the golden delicious variety for lowest net carbs per 100 gram serving. Just one small granny smith can put someone at risk of being bumped out of ketosis, so all other apple varieties with equal and higher carb counts certainly are not keto-approved either.

Source: Steve Buissinne from Pixabay⁶

Apples are high in fructose (sugar) and make for a sweet snack–but they’re off the table for anyone on keto. Again, even 100 grams of any type of apple will hit one’s daily carb limit–and even the smallest apples are usually well over 100 grams.

The glycemic index (GI) scale gives values to various foods to measure the impact that food has on blood sugar levels. The higher the GI value, the higher one’s blood sugar will spike after eating that food.

This index ranges from 0 (does not raise blood glucose levels at all) to 100 (drastically elevates blood sugar).

Although each type of apple will vary slightly on the GI due to differing carbohydrate and sugar amounts, apples generally rank at about 36, give or take a couple of points. ³ Despite being on the low- to mid-range of the GI, apples are not recommended for those adhering to the ketogenic diet because of their high carbs.⁴

A Full List of Keto Fruits

There’s countless keto fruits to choose from although apples – green apples includes – are joined by kiwis, pears, pomegranates, mangoes, pineapples, dates, bananas, and some other fruits in being too high carb for keto unless consumed in moderation and very sparingly.

Source: TheUjulala from Unsplash⁷

For one, berries can reduce inflammation, are packed with antioxidants, and tend to be very low-carb.

And on the other hand, avocado tops the list with the least net carbs and is technically a fruit. High in total carbs, coconut meat surprisingly has very few net carbs, making it extremely keto-friendly.

Tomatoes are great on keto as well, followed closely by rhubarb and lemons. These and other fruits on the following chart can quickly raise blood sugar after intense workout routines, provide replenishing fuel for anyone starting a strength routine, and might be helpful for beginners to weight loss diets.

Avocado (per 100g serving)

• Total Carbs: 8.5g
• Net Carbs: 1.8g

Blackberries (per 100g serving)

• Total Carbs: 10.2g
• Net Carbs: 5.1g

Blueberries (per 100g serving)

• Total Carbs: 13g
• Net Carbs: 9g

Cantaloupe (per 100g serving)

• Total Carbs: 8g
• Net Carbs: 4.8g

Coconut Meat (per 100g serving)

• Total Carbs: 13g
• Net Carbs: 2g

Cranberries (per 100g serving)

• Total Carbs: 12.2g
• Net Carbs: 8.4g

Lemons (per 100g serving)

• Total Carbs: 9g
• Net Carbs: 3.8g

Lime (per 100g serving)

• Total Carbs: 10.5g
• Net Carbs: 6.2g

Raspberries (per 100g serving)

• Total Carbs: 11.9g
• Net Carbs: 5. 4g

Rhubarb (per 100g serving)

• Total Carbs: 4.5g
• Net Carbs: 3.1g

Star Fruit (per 100g serving)

• Total Carbs: 8g
• Net Carbs: 7g

Strawberries (per 100g serving)

• Total Carbs: 7.7g
• Net Carbs: 6g

Tomato (per 100g serving)

• Total Carbs: 3.9g
• Net Carbs: 2.9g

Watermelon (per 100g serving)

• Total Carbs: 8g
• Net Carbs: 7g

Other Keto Approved Foods & Amount of Carbs in Each

Aside from fruits, many other keto low carb options are at your fingertips. Not only can these foods provide nutrients and energy the body needs; they can also aid in immediate and long-lasting weight loss as they fuel the body while allowing one to remain in a state of ketosis.

For example, chicken, turkey, and tuna all provide great protein-packed meal options but have  zero carbohydrates. Meat and fish can help lose belly fat overnight and are perfectly within the parameters of keto’s carb limits.

Source: RitaE from Pixabay⁸

There are far more keto-friendly foods than listed, but this can serve as a good jumping-off point for anyone sticking to keto and other low carbohydrate diets.⁵

Almonds (per 100g serving)

• Total Carbs: 22g
• Net Carbs: 8.6g

Asparagus (per 100g serving)

• Total Carbs: 3.9g
• Net Carbs: 1.9g

Bacon (pan-fried) (per 100g serving)

• Total Carbs: 1.4g
• Net Carbs: 0.6g

Beef (per 100g serving)

• Total Carbs: 0g
• Net Carbs: 0g

Bell Peppers (per 100g serving)

• Total Carbs: 6.3g
• Net Carbs: 4.3g

Broccoli (per 100g serving)

• Total Carbs: 7g
• Net Carbs: 4.2g

Brussels Sprouts (per 100g serving)

• Total Carbs: 7. 9g
• Net Carbs: 4.5g

Cabbage (per 100g serving)

• Total Carbs: 5.5g
• Net Carbs: 3g

Cauliflower (per 100g serving)

• Total Carbs: 5g
• Net Carbs: 3.2g

Celery (per 100g serving)

• Total Carbs: 3g
• Net Carbs: 0.9g

Chicken (per 100g serving)

• Total Carbs: 0g
• Net Carbs: 0g

Cucumbers (per 100g serving)

• Total Carbs: 3.8g
• Net Carbs: 2.5g

Eggs (per 100g serving)

• Total Carbs: 1.1g
• Net Carbs: 0.7g

Green Beans (per 100g serving)

• Total Carbs: 7.9g
• Net Carbs: 4.27g

Ham (extra lean) (per 100g serving)

• Total Carbs: 1.5g
• Net Carbs: 1.5g

Kale (per 100g serving)

• Total Carbs: 0. 9g
• Net Carbs: 0.1g

Lettuce (per 100g serving)

• Total Carbs: 3.4g
• Net Carbs: 2g

Pecans (per 100g serving)

• Total Carbs: 14.8g
• Net Carbs: 4g

Spinach (per 100g serving)

• Total Carbs: 3.6g
• Net Carbs: 1.6g

Tuna (per 100g serving)

• Total Carbs: 0g
• Net Carbs: 0g

Walnuts (per 100g serving)

• Total Carbs: 14.8g
• Net Carbs: 7g

Zucchini (per 100g serving)

• Total Carbs: 3.1g
• Net Carbs: 2.1g

As shown above, many of these foods are so low carb that they can be combined to form well-rounded keto meals to keep one feeling energized throughout the day. 

Although you’ll have to pass on a green apple, keto is conducive for snacking on nuts, seeds, or berries to stave off cravings throughout the day. Additionally, meats, leafy greens, and certain vegetables can be combined for a protein and energy-packed meal without skyrocketing past one’s carb limit.

That being said, here’s various food types that can be keto approved and a quick guide to ensure they’re actually low carb.

• Meat & Fish: Most poultry, meats and fish have no carbohydrates whatsoever and are highly conducive to the keto diet. Unprocessed meats like chicken, pork, fish and beef are best for those striving to keep their bodies in ketosis.

Fish is also very keto-friendly; shrimp, mackerel, lobster, cod, clams, squid, oysters, tilapia, trout, salmon, and other types of fish can all be enjoyed by anyone following keto.

Some shellfish and meats like ham are highly processed and can be high in carbohydrates; be cautious of these.

• Dairy: Butter, mayonnaise, heavy cream, full fat sour cream, whipped cream, ricotta, and cottage cheese are approved keto snacks and spreads if eaten in moderation.

Additionally, Cool Whip is low carb brand for whipped cream but, only in sufficiently small amounts to avoid getting kicked out of ketosis.

Cheeses are a staple of keto for those who don’t follow a dairy free diet. High in fat and low carb, cheese varieties including brie, blue cheese, cheddar, cream cheese, feta, goat cheese, mozzarella, monterey jack, parmesan and swiss are excellent options.

Hit the brakes with American cheese, canned, and spray cheeses as these are highly processed.

Plain greek yogurt is a good option too, and is lower in carbs and more protein-rich than traditional yogurt varieties. These will bring some flavor, fat and protein to the table and promote fullness while staving off pesky cravings.

Cream, half and half, and plant based milks such as soy, coconut and almond should all be suitable for adding flavor to a keto-friendly coffee as well. Anyone experimenting with these milk alternatives should ensure they choose the unsweet option so as not to be ambushed by unexpected sugar and carbs.

• Vegetable: Starchy vegetables can be dangerous on keto, but leafy green vegetables are easy on the carbs while full of vitamins and antioxidants. Spinach and lettuce made the chart, but arugula is perfectly keto-safe for salads as well.

Bok choy, kale, and spinach can be used in cooking and many herbs can add some spice to any keto meal.

Other than leafy greens, a few honorable mentions for veggies great for the ketogenic diet include eggplant, okra, mushrooms, spaghetti squash, radishes, turnips, watercress, shallots, sauerkraut, garlic, and rutabagas.

Some vegetables to be wary of and either enjoyed in moderation or avoided altogether include potatoes, corn, and onions, as carbs add up quickly in each of these.

• Nuts & Seeds: While nuts can decrease risk of heart disease and cancer, they’re also rich in fiber and can be enjoyed by those on keto.

There are some nuts and seeds that have much higher carbs, but some of the best options for keto and heart health include sesame seeds, peanuts, macadamia nuts, pumpkin seeds, pistachios, flaxseed, chia seeds, almonds, and pecans.

Sunflower seeds are okay in moderation when shelled and unsalted, but should be limited.

• Chocolate: Chocolate is allowed on keto but with stipulations: dark chocolate should be the go to option and with the highest percentage of cocoa one can find (ideally over 75%). 

Anyone craving a treat can indulge in a piece of dark chocolate from time to time, as it can reduce risk of heart disease by lowering blood glucose levels; but don’t get carried away, as moderation is key with keto.

• Coffee & Tea: Plain black coffee is allowed on keto, and can even be flavored or paired with cream, half and half, or plant based alternative milks. Unsweetened tea is encouraged as well; it’s packed with antioxidants and can provide a less caffeinated alternative to coffee while offering more flavor than water.
• Oils: Ghee, grape seed oil, fish oil, hemp seed oil, macadamia oil, olive oil and coconut oil can all fit into a healthy keto diet, but portion sizes and moderation should still be taken into account.
• Spices: Someone adhering to keto may want to spice up their foods with seasonings like allspice, cumin, bay leaves, ginger, cilantro, turmeric, chili powder, dill, chives, curry powder, rosemary, paprika, lemon zest, black pepper, oregano, and cinnamon.
• Sweeteners: While sugar itself is out of the picture when it comes to keto, some alternative sweeteners can fill its role. Inulin, monk fruit (monk sugar), allulose, erythritol, xylitol, and stevia are among some safe options.

All in all, watch out for anything loaded with sugars: fruit juices, honey, spreads, processed foods and syrups can all sneak up high on the carb count and glycemic index, spiking blood sugar immediately.

So if a fruit or dish tastes abnormally sweet – think bananas, mangos, apples, cereal etc. – then it’s likely not keto approved.

How To Make a Green Apple Keto

Unfortunately, granny smiths are not really conducive to keeping one’s body in ketosis. With just one small green apple, keto daily carb limits are already met, so it’s best to avoid them altogether. That holds true for any variety of apple.

Anyone following trending diets should be carb-conscious but this holds especially true for keto. However, if someone is really craving a granny smith, they could remove the core and seeds, then strictly limit themselves to just a slice or so.

Even this can be risky, so anyone worried about being bumped out of ketosis is better off sticking to foods low on the glycemic index that are also well below the daily net carb limit. One can check out the lists above for some great options of fruits and other foods that might satisfy their craving without the added concern.

Whether intuitive eating for weight loss or strictly following the ketogenic diet, making a habit of checking carbs and nutrition facts can be very helpful. Since granny smiths and other apples are very high in carbs in relation to the daily carb limit on keto, one should be cautious to have extremely little, if any.

While the keto diet does prohibit a green apple, keto does allow many other tasty fruits, vegetables, and other foods.

Frequently Asked Questions

About the Author

Nathan Petitpas

Nathan has been a fitness enthusiast for the past 12 years and jumps between several types of training such as bodybuilding, powerlifting, cycling, gymnastics, and backcountry hiking. Due to the varying caloric needs of numerous sports, he has cycled between all types of diets and currently eats a whole food diet.
In addition, Nathan lives with several injuries such as hip impingement, spondylolisthesis, and scoliosis, so he underwent self-rehabilitation and no longer lives with debilitating pain.

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Is Sugar Apple Keto? | Sure Keto

Is Sugar Apple Keto?

Sugar Apple is not keto-friendly because it is high in carbs. It may kick you out of ketosis even with a small serving size.

Too Much Carbs!

Sugar Apple should be avoided on keto because it is very high in net carbs (19. 24g of net carbs per 100g serving).

It is important to limit your net carb consumption to 20g – 30g per day to stay in ketosis. You can calculate your ideal daily net carb allowance by using this keto macros calculator.

As an alternative, you may look for other fruits that are low in net carbs.

Low in Fats

Sugar Apple is both high in carbs and low in fats, which are the exact opposite of the macros required on a keto diet.

The ideal macronutrient ratio for keto is 70% fat, 20-25% protein, and 5-10% carbs. This means the majority of your foods should be both low in carbs and high in fats.

Avocado, salmon, and ghee are great examples of foods that are both low in carbs and high in fat.

Minimally Processed But High in Carbs

Sugar Apple is minimally processed but not a good fit for keto because it is high in carbs.

It is important to check both macros and ingredients of your foods to achieve a healthy weight loss on keto.

Here are the common ingredients to be checked for keto – sweeteners, oils, and food additives.

Net Carb Calculator

Sugar Apple

Raw

​

Quantity

19.24 g

net carbs

23.64 g

carbs

4.4 g

fiber

0.29 g

fats

2.06 g

protein

94

calories

Calculate Your Ideal Macros for Keto »

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Keto Apple Pancakes – 3 Great Diet Recipes

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Are keto apple pancakes possible? Possible! And there are as many as three recipes for mouth-watering round sweets. An apple, like any fruit, contains carbohydrates. But small amounts of apples are allowed on non-strict keto. In addition, zucchini can replace fruit if cooked correctly.

Apples and cinnamon are an amazing combination. Only from the thought of them appetite begins to awaken. They are associated with the most delicious homemade cakes – apple pies. Keto apple fritters are very similar in taste, but they are much easier to prepare.

Plain Keto Apple Fritters

For 4 apple pancakes

• 60 gr coconut or almond flour
• 6 eggs
• 3 tbsp powdered sweetener
• 30 ml coconut oil or softened butter
• 150 gr apples
• Cinnamon
• Sol
• 100 ml water

Peel and cut the apples, put in a bowl and put on fire. Add cinnamon and water. Bring to a boil, keep stirring for 5 minutes. Then turn off and drain the water into a separate bowl.

Separately, mix remaining ingredients until smooth. Add apples. If necessary, if the dough is too thick, pour in the water from the apples.

Preheat the pan, fry the pancakes.

Nutritional and energy value

For 1 piece

• Calories – 283.3
• Proteins – 12.8
• Fats – 22.6
• Carbohydrates – 7.2

Keto applesauce pancakes

Choose sugar-free puree, baby puree, or make your own.

For 4 apple pancakes

• 6 eggs
• 100 gr applesauce
• 60 gr almond or coconut flour
• Cinnamon
• Sweetener

Mix all ingredients in a blender.

Bake keto apple pancakes in portions in a preheated skillet.

Nutritional and energy value

For 1 piece

• Calories – 255. 7
• Proteins – 12.8
• Fats – 17.1
• Carbohydrates – 12.7

Low Carb Keto Apple Fritters

This recipe does not use apples. The texture of the zucchini and the taste of spices create an apple-like dough.

Use ready-made apple pie spice mix or mix 1 teaspoon each of cinnamon, nutmeg, cardamom, ginger.

You can replace half of the courgettes with apples.

For 4 pieces

• 3 eggs
• 180 gr courgette
• 50 gr almond flour
• 30 gr curd cheese (Mascarpone)
• Sweetener
• Sol
• Spices

Peel and grate the zucchini. Place in a sieve and place over a saucepan or plate, let drain for 20 minutes. Squeeze out the remaining liquid with your hands.

Mix the rest of the ingredients in a blender. Combine with zucchini, mix well.

Fry keto apple pancakes in a skillet.

Nutritional and energy value

For 1 piece

• Calories – 173. 3
• Proteins – 8.3
• Fats – 13.8
• Carbohydrates – 3.9

Keto apple caramel pie

Apple Pie Spice

Keto Mock Apple Cakes: Low Carb & Gluten – Cooking Recipes

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These Keto Mock Apple Cakes use my Mock Applesauce to add flavor and keep them moist! They taste like a slice of apple pie, but without all the carbs!

This post may contain Amazon or other affiliate links. As an Amazon affiliate, I earn from qualifying purchases through the links in this post. See my disclosure.

The first time I tried chayote squash as a low carb apple substitute a couple of weeks ago, I made simulated applesauce. It worked out so well that I immediately made another batch and wrote this cupcake recipe using applesauce as a base.

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I was pleasantly surprised by the results, a healthy and delicious healthy cake. These are probably some of the best gluten free cupcakes I have ever had, seriously, they are absolutely delicious and the texture is perfect!

If you’ve never tried chayote as an apple substitute, you really should try this! If you like apple crumble, you can also try this Keto Mock Apple Crumble, it’s from this delicious world! These sugar free cupcakes are a delight that comes with zero guilt and won’t kick you out of ketosis!

What ingredients do I need to make Keto Mock Apple Cakes?

How to Make the Best Keto Mock Apple Muffins

Preheat oven to 350F.

In a bowl, combine almond flour, oat fibres, salt, baking powder, apple pie spice and cinnamon, then whisk.

In a separate bowl, combine the remaining ingredients and mix with a hand mixer until well combined.

Add dry ingredients and stir until combined.

Use an ice cream scoop to place batter into silicone muffin cups or non-stick baking tray.

Bake for 20-22 minutes or until a toothpick, if inserted, comes out clean. Plus, you can also turn them into mini cupcakes if you like. Just remember to set the cooking time to about 12-15 minutes.

Serve warm or at room temperature and store leftovers in the refrigerator or freezer. They are also great and served hot with a little butter spread!

Keto Mock Apple Moist Cake Tips

The sour cream, heavy cream and Keto Mock applesauce in this batter is really the key to making these cakes so moist!

What flavors should I use for low carb apple muffins?

Spicemix Apple Pie is a must in these low carb muffins. If you don’t have all the necessary ingredients to make this and would rather buy a pre-made Apple Pie Spice, you can certainly make it. The measures will remain the same.

Although natural apple flavor is optional, it is highly recommended! The recipe will still be great without it, but it really takes it to the next level. Alternatively, you can use a good apple extract. I’ve tried a few and really didn’t like the taste, but the one I ended up with is really awesome! It’s actually used to flavor beer and wine so I decided to give it a try and it’s by far the best I’ve ever used!

Brown Swerweiss also sweetened applesauce and muffins. It tastes so wonderful, almost molasses, that it is perfect for this recipe. Much easier to find now than before, they even sell it at Walmart. There are so many recipes you can use too!

If you can’t find Brown Swerve, you can use another keto-friendly brown sugar substitute. As a last resort, you can use Swerve confections, but they won’t taste the same as brown sugar.

Fresh lemon zest adds really good acidity, like a Granny Smith apple. Don’t miss the enthusiasm, it’s important!

How to make great textured keto cupcakes

Using the Almond FlourandOat Fiber mix will give you the original cupcake texture you’re looking for. Super Fine Almond Flour is best for any type of low carb or gluten dessert that does not use all-purpose flour.

If you don’t have very fine almond flour, you can use what you have, just mix dry ingredients together to break up lumps.

What is oat fiber? FIBER ISOAT KETO FRIENDLY?

Oat fiber is not the same as oatmeal, which is made from oatmeal. Oat fiber is made by grinding the outer hulls of oats and is a pure insoluble fiber. Insoluble fiber does not dissolve in water and is not broken down in the digestive tract, making it low carb and keto.

Oat fiber is really important in this recipe! I use it in many Keto dessert recipes, thanks to the incredible texture that everything I bake gives! This is without a doubt the best ingredient I have baked with.

I use Lifesource Foods Oat Fiber 500 because they grind it to a very fine powder and it tastes mild. The bag lasts for a while because you don’t have to use much in your recipes.

IS A KETO SQUASH?

As I mentioned earlier, this is one of the best (if not the best) apple substitutes, and because it’s low in carbs, it’s perfect for keto! Chayote also has some impressive health benefits, you can read more about them in this article!

HOW MANY CARBOHYDRATES IS IN CHAYOT SQUASH?

1 Chayote is used in the Keto Mock applesauce recipe on these muffins, it has only 4 net carbs divided into 10 full muffins. So the impact is so minimal!

More Keto Recipes & Low Carb Dessert…

Apple Crumble Keto Mock

Pumpkin Pie & Coffee

Blueberry Peanut Sauce Muffins

9000 3 No Bake Raspberry Chocolate Cake

Creme Brulee

Easy Pumpkin Cheesecake Mousse

store my favorite foods on Amazon and check out my pantry keto list!

These Keto Mock Apple Cakes use my Mock Applesauce to add flavor and keep them moist! They taste like a slice of apple pie, but without all the carbs!

As an Amazon Partner, I earn on qualifying purchases.

• Preheat oven to 350F.

• In a bowl, combine almond flour, oat fibres, salt, baking powder, apple pie spice and cinnamon, then whisk.

• In a separate bowl, combine the remaining ingredients and mix with a hand mixer until well combined. Add dry ingredients and stir until combined.