Can You Eat Apricots On A Keto Diet?

The ketogenic diet is a popular, low-carbohydrate, high-fat diet that aims to put the body into a metabolic state called ketosis, where it burns fat for fuel instead of glucose. While this diet is associated with several health benefits, it requires careful planning and monitoring of one's carbohydrate intake. This is especially true when it comes to fruits, as they are generally high in carbohydrates. So, where do apricots stand in the context of a keto diet? Are they allowed, or should they be avoided?

Apricots are high in net carbs

Apricots are undoubtedly a healthy addition to many diets, but their nutritional profile makes them a poor choice for those following a strict ketogenic diet. The keto diet is a low-carb, high-fat eating plan that aims to induce a metabolic state called ketosis, where the body burns fat for energy instead of carbohydrates. To achieve and maintain ketosis, keto dieters typically restrict their daily carb intake to around 20-50 grams.

Apricots, unfortunately, are quite high in net carbs. A 100-gram serving of fresh apricots contains approximately 9.12 grams of net carbs. This may not seem like a significant amount, but when you consider the strict carb limits of the keto diet, it becomes clear that apricots can quickly push you over your daily allowance. For example, consuming 200 grams of apricots would mean ingesting about 18 grams of net carbs, which could lead to a "carb creep" and potentially knock you out of ketosis.

The sugar content of apricots is another factor to consider. While natural sugars from fruit are generally healthier than processed sugars, they still contribute to your total carb count for the day. Apricots contain about 4 grams of sugar per 100 grams, which can further impact your carb intake.

Dried apricots, which are often found in trail mixes, salads, and restaurant dishes, have an even higher carb count per serving. A serving of five pieces of dried apricot contains about 29 grams of carbs, which is significantly higher than the recommended daily carb limit on keto.

While apricots offer various health benefits, including essential vitamins and dietary fiber, their high net carb content makes them incompatible with the strict carb limits of a ketogenic diet. As a result, those following keto are typically advised to avoid apricots or limit their portion sizes to stay within their desired carb range.

Apricots are not keto-friendly

The keto diet is a low-carb, high-fat diet that aims to induce ketosis, a metabolic state where the body burns fat for fuel instead of glucose. To achieve and maintain ketosis, it is recommended to limit daily net carb intake to around 20 to 30 grams. Apricots, with their relatively high net carb content, can make it challenging to stay within this restricted carb allowance.

While apricots offer various health benefits, including essential vitamins and dietary fiber, their inclusion in a ketogenic diet may compromise the maintenance of ketosis. Therefore, it is generally recommended to avoid apricots or strictly limit portion sizes when following a keto diet.

However, it's important to note that the keto diet is not for everyone and should be undertaken with caution and, ideally, under the guidance of a qualified healthcare professional.

Apricots are healthy and nutritious

Apricots are particularly noted for their high levels of antioxidants, which can help protect the body from oxidative stress and reduce the risk of chronic diseases. They are also beneficial for eye health, with vitamins A and E, beta carotene, lutein, and zeaxanthin all working to protect the eyes from damage.

The fruit is also a good source of soluble fibre, which aids digestion and helps to maintain healthy blood sugar and cholesterol levels. The fibre in apricots also feeds the good bacteria in the gut, promoting a healthier gut microbiome.

Apricots are also high in potassium, which is important for nerve signalling, muscle contractions, and fluid balance. A diet rich in potassium can help to lower blood pressure and reduce the risk of stroke.

In addition, apricots may help protect the liver from oxidative stress and lower the risk of neurodegenerative diseases. They also contain phytonutrients that act as antioxidants, offering protection against cancer.

Fresh or dried, apricots are a nutritious and healthy food that can be easily incorporated into a balanced diet.

Keto-friendly alternatives to apricots

While apricots are a nutritious fruit with a range of health benefits, they are not considered keto-friendly due to their relatively high net carb content. So, what are some keto-friendly alternatives to apricots? Here are some options to consider:

Berries

Berries, especially raspberries and blackberries, are often recommended as a keto-friendly alternative to apricots. They have a lower net carb content, providing you with more room to enjoy a slightly larger portion while staying within your carb limit. For example, a 100-gram serving of raspberries or blackberries contains just about 5 to 6 grams of net carbs. Berries can be added to salads, smoothies, or even baked goods to add a burst of sweetness without the extra carbs.

Avocados

Avocados, though not typically thought of as a fruit, are technically one, and they are an excellent keto-friendly alternative to apricots. They have a uniquely low net carb content and a high healthy fat profile, making them a staple food for the keto diet. An average avocado contains around 2 grams of net carbs. Avocados are versatile and can be used in smoothies, as a sandwich replacement in the form of "avocado boats", or in guacamole.

Olives

Olives offer a completely different flavour profile compared to apricots, but they are a delicious and keto-friendly option. A 100-gram serving of olives contains an average of just 3.06 grams of net carbs. They can be enjoyed as a snack, added to salads, or used as a topping for keto-friendly pizzas.

Unsweetened Coconut

Unsweetened shredded coconut or coconut flakes are another tasty and keto-friendly option to satisfy your sweet tooth. They can be used in baking or sprinkled over dishes for added texture and flavour. While still containing some carbs, a 100-gram serving of unsweetened coconut has around 6.23 grams of net carbs, which is significantly less than dried apricots.

While it may be disappointing to exclude apricots from your keto diet, these alternatives provide a variety of flavours and textures to explore. Remember, it's important to monitor your daily carb intake and consult with a healthcare professional or nutritionist to ensure your diet is safe and suitable for your individual needs.

Net carbs and their impact on ketosis

Net carbs are the total grams of carbohydrates in a food minus its grams of total fibre. Fibre is a type of carbohydrate that the body cannot digest, and therefore does not count towards the amount of carbs that can trigger an insulin response. This is important because too much insulin can prevent the body from entering the state of ketosis, which is the goal of a keto diet.

The keto diet is a very low-carb diet in which you replace most of your usual carb intake with fat. This drastic reduction in carbs puts your body into a metabolic state called ketosis, which makes your body much more efficient at burning fat for energy.

To achieve and maintain ketosis, most keto plans call for eating a maximum of 30 grams of carbs per day. Within this restrictive framework, a single mango (which has over 50 grams of carbs) can jeopardise the state of ketosis.

Net carbs are the number that keto dieters focus on because they are the ones that are absorbed into your body. Some sources of carbohydrates, like fibre and sugar alcohols, are not absorbed into your bloodstream and therefore are not part of your daily allowance of net carbs. On the keto diet, you are allowed to have no more than 50 grams of net carbs per day.

To calculate the net carbs in a food, take a look at the label and follow these two simple steps:

• Determine the carb content: take a look at the number of total carbohydrates, then the amount of fibre and any sugar alcohols (sometimes shown as “erythritol” on nutrition labels). These things together equal the “total carb content.” (Any sugar shown is already included in the total carbohydrate amount).
• Subtract the amount of dietary fibre and half the amount of sugar alcohols from the total carbohydrate amount. The result is the amount of net carbs in the food.

For example, a 100-gram portion of apricots contains approximately 9.12 grams of net carbs. This might seem insignificant, but when you consider that the daily carb intake on a strict ketogenic diet is quite low, this quantity of carbs can add up quickly.

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