Figs And Keto: What's The Deal?

Figs are a divisive topic when it comes to the keto diet. While they are high in natural sugars, minerals, and soluble fibre, their carbohydrate content can disrupt ketosis. So, can you eat them on a keto diet?

How many carbs are in figs?

Figs are small, teardrop-shaped fruits with a sweet taste and a lot of nutritional value. They are native to Turkey and India and are one of the most ancient fruits in the United States. Figs are a good source of natural sugars, minerals, and soluble fibre, making them a healthy and delicious snack.

Figs are high in carbohydrates, with one medium-sized 2-ounce fig providing nearly 10 grams of total carbohydrates. This amount of carbs is still considered high for a keto diet, which typically consists of low-carb and high-fat foods. A typical fig weighing about 50 grams carries approximately 8 grams of net carbs, and a 100-gram serving of figs contains 16.28 grams of net carbs.

The predominant carbohydrate in figs is fructose, a simple type of carbohydrate that breaks down quickly during digestion. Figs also contain fiber, a complex carbohydrate that takes longer to digest and helps create a feeling of fullness. One medium 2-ounce fig has about 1.5 grams of total fiber.

While figs are not typically considered keto-friendly due to their high carb content, they can still be enjoyed in moderation as part of a keto diet. Fresh figs are a better option than dried or canned figs, as drying and canning concentrates the sugar content. If you are following a keto diet, it is recommended to limit your intake to one small fresh fig per day and ensure that you are also consuming other keto-friendly foods.

Are fresh figs keto-friendly?

Figs are small, soft tree fruits with a sweet taste and a drop shape. They are packed with nutrition, including natural sugars, minerals, and soluble fibre. They are also a good source of antioxidants, which are beneficial for skin health.

The keto diet, or ketogenic diet, is a low-carb, high-fat diet. People follow this diet to lose weight because it involves getting more of your daily calories from fat and protein and fewer from carbohydrates and sugar. When you limit your carb consumption, your body goes into a metabolic state called ketosis, where it starts burning fat instead of carbs for energy, leading to weight loss.

So, are fresh figs keto-friendly? Well, it depends. Figs do contain natural sugars, and a medium-sized fresh fig has around 6.5 grams of sugar and 8 grams of net carbs. This amount is considered high for a keto diet, which typically involves limiting net carbs to 20-50 grams per day to maintain ketosis.

However, this doesn't mean you can never eat fresh figs on a keto diet. You can still enjoy them in moderation, perhaps limiting yourself to one small fig per day, as long as you correctly add other keto-friendly foods to your diet.

Dried and canned figs, on the other hand, are generally not recommended on a keto diet because they are even higher in sugar and carbs.

Are dried figs keto-friendly?

Dried figs are not keto-friendly.

Figs are small, soft tree fruits with a sweet taste and a drop shape. They are packed with nutrition, including natural sugars, minerals, and soluble fibre. They are also a good source of antioxidants, which are beneficial for skin health.

The keto diet, or ketogenic diet, is a low-carb, high-fat diet. The aim is to get more of your daily calories from fat and protein and fewer from carbohydrates and sugar. When you limit your carb intake, your body goes into a metabolic state called ketosis, where it starts burning fat instead of carbs for energy, leading to weight loss.

Figs are not typically considered keto-friendly due to their high carb content. A typical fig weighing 50 grams contains approximately 8 grams of net carbs. This may not seem like much, but a handful of dried figs, which are denser in sugars and carbs, could take a sizeable chunk out of your daily allowance. A 100-gram serving of figs, or roughly 1-2 figs, contains 16.28 grams of net carbs, which is far above the daily allotment for someone on a strict ketogenic diet.

While no food is truly forbidden on a keto meal plan, certain high-carb foods can make it challenging to achieve ketosis. Dried fruits, in general, are not recommended on the keto diet because the dehydration process concentrates their sugar content.

However, it is possible to include figs in your keto diet in moderation. A medium fig has about 8 grams of sugar in total, which can help you manage your sugar cravings while staying within your daily carb count. Figs are also high in potassium and antioxidants, which can help you burn fat faster.

If you're craving the sweet, tender bite of dried figs, you can try substituting them with lower-carb alternatives like avocados, raspberries, or blackberries. These fruits offer a similar sweet-tart flavour profile while keeping the carb count remarkably low.

How to eat figs on keto

Figs are small, soft tree fruits with a sweet taste and are packed with nutrition. They are high in natural sugars, minerals, and soluble fibre, making them a healthy option. However, their high sugar content means they are not typically considered keto-friendly.

The keto diet is a low-carb, high-fat diet, where the body goes into a metabolic state called ketosis, burning fat instead of carbs for energy. This means that the keto diet is usually based on getting more daily calories from fat and protein and fewer from carbohydrates and sugars.

Figs can be consumed fresh, dried, or cooked. When eating this fruit fresh, you consume natural sugar, which is 6.5 grams in every 100 grams (2 medium figs). This amount is still high for a keto diet, which is based on low-carb and high-fat foods.

However, this does not mean that you can never eat figs while on a keto diet. Fresh figs can be consumed as a sweet snack, but you need to limit your daily intake, perhaps to only one small fig per day. As long as you correctly add other keto-friendly foods to your diet, you can enjoy this fruit while on keto.

Dried and canned figs, on the other hand, are best avoided on a keto diet. Dried fruits contain more sugar than fresh fruits as they are dehydrated and their sugar is concentrated per gram. Canned figs sometimes contain added sugar, which makes them a poor choice for any weight-loss diet.

Figs are packed with vitamins and antioxidants and are known as a natural candy. While they are not keto-friendly due to their high sugar and low-fat content, they can be enjoyed in moderation, especially if you avoid the dried and canned varieties.

If you are craving the sweet taste of figs, there are some keto-friendly alternatives to consider. Berries, such as raspberries and blackberries, offer a similar sweet-tart flavour profile while keeping the carb count low. Avocados also have a similar texture to figs and provide more fat and fibre, resulting in fewer net carbs.

Keto-friendly alternatives to figs

Figs are not typically considered keto-friendly due to their high carbohydrate content. A typical fig weighing 50 grams contains approximately 8 grams of net carbs, which can disrupt ketosis. However, they can be consumed in small quantities as part of a ketogenic diet.

Berries

Berries, such as raspberries and blackberries, are excellent low-carb fruits. They offer a similar sweet-tart flavour profile to figs while keeping the carb count remarkably low. For every 100 grams, raspberries contain about 5.5 grams of net carbs, while blackberries contain around 4.3 grams. They are highly versatile and can be seamlessly incorporated into your low-carb eating plan. You can add them to your morning smoothie, use them in low-carb desserts, or enjoy them fresh as a snack.

Avocados

Avocados are another great keto-friendly option. They have a similar texture to figs and provide more fat and fibre, resulting in fewer net carbs—about 1.8 grams per 100 grams. Get creative with avocados by whipping them into a mousse for dessert, smashing them as a topping for crackers, or slicing them up in a salad.

Coconut

Coconut is considered one of the best keto foods. While it may not be as sweet as figs, it fits perfectly into a ketogenic diet as it contains over 27 grams of fat per cup and only 5 grams of net carbs. It is also an excellent source of fibre, vitamin C, vitamin E, iron, magnesium, and phosphorus.

Plums

Fresh plums are a sweet and nutritious snack option. They contain only 6.5 grams of net carbs per plum and are loaded with antioxidants, vitamins, and minerals.

Apricots

Apricots are another excellent keto alternative, containing only 3 grams of net carbs per serving. They are packed with Vitamin A, Vitamin C, and Potassium.

Unsweetened Acai Puree

Acai, when unsweetened, is not very sweet but is a great low-carb option. Look for unsweetened acai puree or powder to add to your breakfast bowl or smoothie.

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