Brenda Khan
Fig Newtons are a popular cookie filled with fig paste. They are a processed food that contains sugar, canola oil, and enriched flour, which are considered unhealthy ingredients. While fresh figs can be eaten in small quantities on a keto diet, Fig Newtons are high in net carbs, with 68.97g of net carbs per 100g serving, which is much higher than the recommended daily intake of 20-30g of net carbs. Therefore, it is recommended to avoid Fig Newtons on a keto diet to maintain ketosis. However, some sources suggest that low-carb, keto-friendly alternatives to Fig Newtons exist.
| Characteristics | Values |
|---|---|
| Keto-friendliness | Not keto-friendly due to high carb content and unhealthy ingredients |
| Carbohydrate content | 68.97g of net carbs per 100g serving |
| Recommended daily net carb intake | 20g - 30g |
| Ingredients to be avoided on keto | Sugar, canola oil, palm oil, enriched flour, sulfite, sodium benzoate |
| Keto-friendly sweeteners | Stevia, monk fruit, erythritol |
| Keto-friendly fruits | Coconut, plums, apricot, blackberries, raspberries |
| Fresh figs on keto | Can be consumed in small quantities |
| Dried figs on keto | Should be avoided due to high sugar content |
| Fig spreads and jams on keto | Should be avoided due to high carb content |
| Low-carb alternatives | Low-carb blueberry newton, gluten-free fig newton |
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What You'll Learn
Fig Newtons are high-carb processed food
Fig Newtons are not keto-friendly as they are a high-carb processed food. They contain 68.97g to 75.86g of net carbs per 100g serving. To stay in ketosis, net carb consumption should be limited to 20g-30g per day.
Fig Newtons also contain unhealthy ingredients like sugar, canola oil, palm oil, enriched flour, sulfite, and sodium benzoate. These highly refined oils are prone to oxidation and may cause inflammation in the body. The extraction process involves high heat and chemicals, stripping the nutrients from the oil and replacing them with harmful substances. Enriched flour and other food additives are also best avoided on keto, as they are potentially harmful and may hinder weight loss.
Fresh figs, on the other hand, can be eaten in small quantities while on a ketogenic diet. They have a significantly lower sugar content than dried figs or fig jam. One small fresh fig typically contains around 6.5g of net carbohydrates. However, it is important to be mindful of serving sizes, as the sugars can add up quickly.
For those on a keto diet, there are recipes for low-carb, keto-friendly alternatives to Fig Newtons. These include gluten-free options and other recipes that use almond flour and fresh figs.
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Fig Newtons contain unhealthy ingredients like sugar
Fig Newtons are not keto-friendly as they contain unhealthy ingredients like sugar, which is a high-glycemic sweetener. Sugar is often added to processed foods to improve taste and extend shelf life. While natural sugars are found in whole fruits, vegetables, milk products, and grains, added sugars are commonly found in soft drinks, fruit drinks, flavoured yogurts, cereals, cookies, cakes, and most processed foods. Consuming too much added sugar can have adverse effects on health, such as raising your risk for obesity, diabetes, and heart disease.
Fig Newtons, as a processed food item, fall into the category of products that contain high amounts of added sugar. In addition to sugar, Fig Newtons also contain other unhealthy ingredients such as canola oil, palm oil, and enriched flour. These refined oils are prone to oxidation and may cause inflammation in the body. Enriched flour, often found in processed foods, is listed as one of the food additives to be avoided for keto.
Sugar is a significant contributor to weight gain as it tricks the body into turning off its appetite-control system. Liquid calories from sugary beverages are not as satisfying as calories from solid foods, making it easier to add more calories to one's diet. This can lead to an increased risk of obesity and diabetes. According to Dr. Frank Hu, a professor of nutrition, a high-sugar diet is associated with a greater risk of dying from heart disease.
Moreover, the liver metabolizes sugar similarly to alcohol, converting dietary carbohydrates into fat. Over time, this can lead to a greater accumulation of fat, potentially resulting in fatty liver disease, which is another contributor to diabetes and raises the risk for heart disease. Excess consumption of sugar can also raise blood pressure and increase chronic inflammation, both of which are detrimental to heart health.
Therefore, it is advisable to limit the consumption of processed foods like Fig Newtons that contain high amounts of added sugar. A more wholesome approach would be to opt for natural sources of sugar found in whole fruits, vegetables, dairy, and grains, ensuring a steady supply of energy to the body without the adverse health effects associated with refined and added sugars.
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Fresh figs can be eaten in small quantities on keto
Fig Newtons, the cookies filled with fig paste, are generally considered not keto-friendly. They are highly processed and contain unhealthy ingredients like sugar, canola oil, palm oil, enriched flour, sulfite, and sodium benzoate. These ingredients can cause inflammation in the body and negatively impact your health. Net carbs in Fig Newtons are also very high, ranging from 22 to 24 grams per serving, which is well above the recommended daily net carb intake of 20 to 30 grams for keto.
However, fresh figs can be eaten in small quantities while on a keto diet. Fresh figs have a uniquely sweet flavour and a soft, jam-like texture, making them a tasty snack. They are native to western Asia, the Mediterranean, and the Middle East but are enjoyed worldwide. While dried figs, fig jam, and spreads should be avoided on keto due to their high sugar and carb content, fresh figs contain significantly less sugar. A typical small fresh fig contains around 6.5 grams of net carbohydrates. It's important to be mindful of portion sizes, as the sugars in figs can add up quickly, especially with dried figs.
When incorporating fresh figs into your keto diet, you can eat them as a snack or add them to a salad or sandwich for a sweet flavour and crunchy texture. Just remember to handle them with care, as they have a short shelf life, and store them in a single layer in the fridge to extend their freshness.
Some other keto-approved fruit alternatives with lower net carbs include coconut, plums, apricots, blackberries, and raspberries.
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Dried figs should be avoided on keto
While it is possible to eat figs on a keto diet, dried figs should be avoided. Fresh figs can be eaten in small quantities as they contain significantly less sugar than dried figs or fig jam. One small fresh fig typically contains around 6.5 grams of net carbohydrates. However, dried figs are much higher in sugar and even a small amount can easily stop the body from producing ketones. The drying process increases the sugar concentration, so just one small dried fig contains 12 grams of net carbs and around 11 grams of sugar. Fig spreads and jams should also be avoided as they have a high amount of carbs in a small serving. For example, just one tablespoon of fig spread contains 15 grams of carbs.
Newtons Fig Cookies are not keto-friendly as they are a high-carb processed food that contains unhealthy ingredients like sugar, canola oil, palm oil, enriched flour, sulfite, and sodium benzoate. These highly refined oils are prone to oxidation and may cause inflammation in the body. The cookies also contain high-glycemic sweeteners like sugar and high fructose corn syrup, which can raise blood sugar levels and prevent ketosis.
There are some low-carb, keto-friendly Fig Newton alternatives available, and it is possible to make your own keto-friendly fig cookies using almond flour and fresh figs.
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Fig Newtons are safe for keto in limited quantities
Fig Newtons are generally considered a high-carb processed food that contains unhealthy ingredients like sugar, canola oil, and enriched flour. However, they can be consumed in limited quantities as part of a ketogenic diet without kicking you out of ketosis. Net carbs are typically 20% to 24% of calories per serving, ranging from 20g to 22g per serving for Fig Newtons. This places them within the standard keto diet guidelines, which recommend keeping net carbs between 0g and 25g.
It is important to note that staying in ketosis requires limiting net carb consumption to 20g-30g per day. As such, if your Fig Newton serving contains close to 25g of net carbs, you should consider your food intake for the rest of the day.
Fresh figs, which are the main ingredient in Fig Newtons, can be keto-friendly if consumed in small quantities. One small fresh fig typically contains around 6.5g of net carbohydrates. However, dried figs or fig jam should be avoided due to their higher sugar content.
While Fig Newtons may be safe for keto in limited quantities, it is always important to check the nutritional information and ingredient list of the specific product you are consuming to make an informed decision. Additionally, it is recommended to prioritize minimally processed foods to achieve healthy weight loss on a keto diet.
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Frequently asked questions
No, Fig Newtons are not keto-friendly. They are high-carb processed food that contains unhealthy ingredients like sugar, canola oil, enriched flour, sulfite, and sodium benzoate.
The fat-free version of Fig Newtons is also not keto-friendly. It is a high-carb processed food that contains unhealthy ingredients like sugar, enriched flour, and high fructose corn syrup.
Fresh figs can be eaten on a keto diet but only in small quantities. Dried figs or fig jam should be avoided as they contain excess sugar.
