Plums On A Keto Diet: Friend Or Foe?

Plums are a divisive topic when it comes to keto. While some sources claim that plums are keto-compatible, others suggest they should be avoided. The discrepancy lies in the amount of net carbs considered acceptable on a keto diet. Plums contain 10 grams of net carbs per 100 grams, or 6.6 grams per serving (1 plum, 2-1/8 diameter). This fits within the standard ketogenic diet, which allows for 0-30 grams of net carbs per day, but exceeds the more restrictive low-carb ketogenic diet, which caps net carbs at 0-15 grams per serving. Additionally, while fresh plums are suitable, canned or dried plums are not keto-friendly due to added sugars.

Plums are keto-friendly

Plums are considered keto-compatible, with a relatively low net carb content of 6.6 grams per serving (one plum, 2-1/8" diameter). This makes plums one of the most keto-friendly fruits available. While fresh plums are suitable, canned or dried plums are not due to the addition of large amounts of sugar as a preservative.

Plums are a good source of several key nutrients, including phosphorus and potassium. However, they are not a significant source of good fats, which are an important part of the keto diet.

When following a keto diet, it is important to monitor your total net carb intake. The ideal macronutrient ratio for keto is around 70% fat, 20-25% protein, and 5-10% carbs. This means that most of your foods should be both low in carbs and high in fats.

Other keto-friendly fruits include avocados, lemons, tomatoes, strawberries, blackberries, and raspberries.

Fresh plums are keto-approved, canned or dried are not

Plums are a controversial fruit when it comes to keto. While some sources claim that they are keto-compatible, others suggest minimizing their consumption due to their high net carb content. So, what's the verdict?

Fresh plums are indeed keto-approved, but canned or dried plums are not. The distinction lies in the processing and added sugars. Fresh plums, in their natural form, contain approximately 10 grams of net carbs per 100-gram serving, which fits within the standard and low-carb ketogenic diet guidelines. However, when plums are canned or dried, manufacturers often add significant amounts of sugar as a preservative, increasing the net carb count and making them less suitable for a keto diet.

The ketogenic diet is a low-carb, high-fat approach designed to induce a state of ketosis in the body, where it burns more fat for energy. To achieve this, the diet typically recommends limiting total carb intake to under 50 grams per day, with some individuals restricting it to as low as 20 grams. As a result, the ideal macronutrient ratio for keto is 70% fat, 20-25% protein, and only 5-10% carbs. This ratio emphasizes the importance of choosing foods that are not only low in carbs but also high in fats, such as avocado, salmon, and ghee.

While fresh plums are keto-approved, they should still be consumed in moderation due to their relatively high net carb content compared to other keto-friendly fruits. For example, avocados, which are classified as fruits, offer only 2 grams of net carbs per serving, making them a staple for keto dieters. Other excellent choices include raspberries, blackberries, and strawberries, which provide between 5 and 6 grams of net carbs per 3/4 cup serving. These berries are high in fiber and low in net carbs, making them ideal for managing carb intake while providing essential vitamins and minerals.

In summary, fresh plums are keto-approved, but their canned or dried counterparts are not due to added sugars. When incorporating plums into a keto diet, it's important to be mindful of portion sizes and overall carb intake to ensure alignment with keto guidelines.

Plums are high in net carbs

A typical keto diet strictly regulates calorie intake, with 55-60% of calories coming from fat, 30-35% from protein, and 5-10% from carbohydrates. As plums are high in net carbs, they could quickly eat into your daily allowance.

While plums are high in net carbs, they are one of the few keto-compatible fruits. A serving of one plum (2-1/8" diameter) contains 6.6 grams of net carbs. This is a sizeable amount, but plums are still considered one of the most keto-friendly fruits available.

However, it is important to note that while fresh plums are suitable for a keto diet, canned or dried plums are not. This is because packaged plums contain large amounts of added sugar, which is used as a preservative.

Plums are low in fats

Plums are low in fat, with less than 1 gram of fat per serving. This makes them a great option for those looking to lose weight or maintain a low-fat diet.

In addition to being low in fat, plums are also low in calories, with an average of 30 calories per fruit. They are packed with nutrients, including vitamins A, C, and K, as well as potassium, copper, and manganese.

Plums are a good source of fiber, which can help promote a healthy digestive system and may even help relieve constipation. The fiber in plums also plays a role in slowing the rate at which your body absorbs carbohydrates after a meal, causing blood sugar to rise gradually rather than spiking.

Not only are plums low in fat, but they also contain healthy fats. Plums are a good source of omega-3 fatty acids, which have been linked to improved heart health and reduced inflammation in the body.

The low-fat content of plums makes them a versatile ingredient in many recipes. Plums can be eaten raw or cooked and are often used in jams, desserts, and salads. They can also be grilled, poached, or baked, making them a convenient and tasty addition to a low-fat diet.

Overall, plums are an excellent choice for those looking to incorporate more low-fat foods into their diet without sacrificing taste and nutrition.

Plums are minimally processed

Plums are a minimally processed fruit, but they are high in carbohydrates. A whole, raw plum weighing 75 g contains about 8.5 g of carbohydrates and 1 g of fibre, which equates to 7.5 g of net carbs.

The keto diet is a low-carb, high-fat diet. The ideal macronutrient ratio for keto is 70% fat, 20-25% protein, and 5-10% carbohydrates. This means that most foods consumed on a keto diet should be both low in carbohydrates and high in fats. Avocados, salmon, and ghee are great examples of foods that fit this macronutrient profile.

Plums, on the other hand, are high in carbohydrates and low in fats, which is the opposite of what is desired on a keto diet. Therefore, while plums are minimally processed, they are not a good fit for a keto diet and should be consumed minimally or avoided altogether.

Fresh plums are keto-compatible, containing 6.6 g of net carbs per serving (1 plum, 2-1/8" diameter). However, canned or dried plums are not keto-friendly due to the addition of large amounts of sugar used as a preservative.

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