Apples On Keto: Friend Or Foe?

The ketogenic diet is a popular high-fat, low-carb diet that aims to put the body into ketosis, a state where it burns fat for energy instead of carbohydrates or sugars. While fruit is normally considered a healthy food, it is also pretty high in carbs due to its high natural sugar content. Apples, in particular, are not considered keto-friendly as they contain a large amount of natural sugar. A medium-sized apple has more than 20 grams of net carbs, which is enough to blow someone's entire carb allotment for the day. However, some people may still choose to include small amounts of apples in their diet while monitoring their carb intake.

Apples are high in carbs

Apples are generally not considered keto-friendly as they are relatively high in carbs. A medium-sized apple has more than 20 grams of net carbs, with some sources giving a figure of 22 grams, and others 25 grams. This is enough to blow someone's entire carb allotment for the day, as on a keto diet, it is recommended to eat fewer than 20 grams of net carbs a day.

The different types of apples have varying levels of net carbs. For example, a Granny Smith apple 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.

Even dried apples, applesauce, and apple juice are too high in sugar for a low-carb keto 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.

While apples are a healthy natural food, they are high in natural sugar, which is why they are not recommended for a keto diet.

They contain a lot of natural sugar

Apples are not considered keto-friendly because they contain a lot of natural sugar. A medium-sized apple contains roughly 25 grams of carbohydrates, with one medium apple containing more than 22 grams of net carbs. This is enough to blow someone's entire carb allotment for the day, as on a keto diet, you're supposed to eat fewer than 20 grams of net carbs a day.

Even Granny Smith apples, which have the highest content of compounds to help prevent disorders associated with obesity, and the least sugar of any apple variety, still contain around 11 grams of net carbs per 100-gram serving (about 3/5 of an apple). Gala, Golden/Red Delicious, Liberty, and Fuji apples aren't any better, containing about 11.5 grams per 100-gram serving.

If you're following a ketogenic diet, apples are just too high in sugar content to be considered for consumption in most cases. Avoid these when possible as they quickly add up in carb counts.

A medium-sized apple has over 20 grams of net carbs

Apples are generally not considered keto-friendly because they are relatively high in carbohydrates. A medium-sized apple contains about 20 grams of net carbs, which can quickly add up and may not fit within the daily carb limit for those following a ketogenic diet. For context, it is recommended that people on a keto diet eat fewer than 20 grams of net carbs a day.

The high carb count in apples is due to their high natural sugar content. Even though apples are a natural food, the high level of natural sugar is why they are not recommended for a keto diet.

The carb count varies slightly between different types of apples. For example, a Granny Smith apple 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.

Dried apples are also not suitable for a keto diet. Even though they only contain the fruit, they still retain a fair amount of the sugar that is naturally found in apples. Applesauce, even if it’s unsweetened, is also too high in sugar for a low-carb diet.

However, it is possible to purchase keto-friendly apple extract, which can be added to baked goods to get the flavor of apples without the carbs.

Granny Smith apples are the healthiest variety

Apples are a nutritious, tasty choice full of beneficial plant compounds and dietary fibre. They are among the most popular and widely consumed fruits in the world. While apples are a good source of non-digestible compounds, Granny Smith apples, in particular, can help eaters feel full faster. Granny Smith apples are high in non-digestible dietary fibre and low in carbs, which helps balance the good bacteria that is often off-balance in obese patients.

Research shows that Granny Smith apples contain no anthocyanidins, as demonstrated by their lack of red, blue, or purple colour. However, they have other benefits to offer. One animal study found that the fibre from Granny Smith apples could modify gut microbiota profiles in mice with obesity to resemble those of lean mice, suggesting a potential weight control capacity.

The composition of your gut microbiota, or the friendly bacteria in your gut, may influence your weight. For example, research suggests that people with lean bodies have a greater Bacteroidete to Firmicute ratio than people with obesity.

Granny Smith apples are also an excellent source of vitamin C and are high in water content, which can help you stay full and hydrated.

Overall, Granny Smith apples are the healthiest variety of apples due to their high fibre content, weight control capacity, and potential anti-inflammatory properties.

Applesauce is also too high in sugar for a low-carb diet

Apples are generally not considered keto-friendly due to their high carbohydrate and sugar content. A medium-sized apple contains more than 20 grams of net carbs, which is a significant amount considering that those on a keto diet are advised to consume fewer than 20 grams of net carbs per day.

Applesauce, even if unsweetened, is also not suitable for a keto diet as it retains a high amount of the natural sugar found in apples. The sugar content in applesauce can cause a halt in weight loss progress for those on a keto diet, as it can quickly add up and exceed the recommended daily carbohydrate intake.

While apples provide various health benefits, there are alternative fruits that are more suitable for a keto diet. These include avocados, olives, tomatoes, and berries such as raspberries, blackberries, and strawberries. These fruits are lower in net carbs and can be consumed in moderation while still adhering to the keto diet.

It is important to note that even dried apples and applesauce, which may seem like healthier alternatives, are not recommended due to their sugar content. However, apple extract can be used in baked goods to add apple flavor without the high carb count.

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