Madeleine Hull
The keto diet is a high-fat, low-carb diet that encourages the body to burn fat for energy instead of glucose. This means that keto-friendly fruits are typically low in net carbs but high in fibre and nutrients. Plums are a good source of phenols, which are great for brain cells and cholesterol. However, they are also high in carbs, with 10g of net carbs per 100g serving. This means that, although plums are one of the most keto-friendly fruits available, they should be consumed in moderation as part of a keto diet.
| Characteristics | Values |
|---|---|
| Carbohydrates | Plums contain 7.5 grams of carbs per 100 grams. This is equivalent to 8 grams of carbs per medium-sized plum, or 6.6 grams of net carbs per serving (2-1/8" diameter). |
| Fibre | Each medium plum contains about 1.1 grams of fibre. |
| Sugar | A medium plum contains 6.6 grams of natural sugar. |
| Keto-friendliness | Plums are considered keto-approved, but they are high in net carbs, so they should be consumed in moderation on a keto diet. Fresh plums are keto-friendly, but canned or dried plums are not. |
| Health benefits | Plums are a good source of phenols, which are beneficial for brain cells and cholesterol. They also contain vitamins and minerals. |
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What You'll Learn
- Plums are high in carbs, with 10g of net carbs per 100g serving
- Fresh plums are keto-friendly, but canned or dried plums are not
- Plums are packed with nutrients like phenols, vitamins, and fibre
- Plums are a good source of fibre, which improves gut health and keeps you full
- Plums are a sweet fruit that can be enjoyed without overdoing it on keto
Plums are high in carbs, with 10g of net carbs per 100g serving
The keto diet is a high-fat, low-carb diet that encourages the body to burn fat for fuel instead of carbohydrates. This means that it is important to restrict yourself to low-carb foods to avoid being thrown off ketosis. While fruit is naturally high in sugars (aka carbs), there is such a thing as low-carb fruit, and it is still possible to enjoy fruit while on the keto diet.
The high-carb content of plums is offset by their fibre content, which can help to keep you feeling full for longer. Each medium plum contains about 1.1g of fibre, contributing to your daily fibre goal. Plums are also a good source of phenols, which can help to protect against oxygen damage and are, therefore, great for brain cells and cholesterol.
If you are looking for fruits that are easier on the carbs, you might want to consider strawberries, kiwis, avocados, or peaches.
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Fresh plums are keto-friendly, but canned or dried plums are not
The keto diet is a high-fat, low-carb diet. It involves limiting your intake of carbohydrates, which are one of the body's main sources of energy, to encourage your body to burn fat for fuel instead. This means that the keto diet requires careful consideration of the types of fruits you eat. While fruits are a great source of vitamins and minerals, they are also naturally high in sugars, which are carbohydrates.
Fresh plums are keto-friendly in moderation. They are a good source of fibre, which can help keep you feeling full for longer, and phenols, which are great for brain cells and cholesterol. However, they are not a keto staple as they are relatively high in net carbs, providing 10 grams of net carbs per 100-gram serving. This means that eating plums can make it more challenging to stay within the daily net carb allowance of 20-30 grams.
On the other hand, canned or dried plums are not keto-friendly. These processed forms of plums tend to be higher in sugar and carbohydrates, which can quickly add up and take you out of ketosis. Therefore, it is best to avoid canned or dried plums if you are following a keto diet and stick to fresh plums in moderation.
It is important to note that while net carbs are crucial in the keto diet, the type of fruit and its overall nutritional value should also be considered. For example, while plums are higher in net carbs, they also offer fibre and phenols, which can have additional health benefits. Additionally, portion size matters, and having a smaller serving of fresh plums can be a satisfying way to enjoy a sweeter treat without overdoing it on the carbs.
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Plums are packed with nutrients like phenols, vitamins, and fibre
Plums are a nutritious addition to a balanced diet, offering a range of health benefits. They are packed with nutrients like phenols, vitamins, and fibre.
Firstly, plums contain phenols, a type of phytonutrient with powerful antioxidant effects. These antioxidants help prevent cell damage that may lead to cancer, cardiovascular diseases, neurodegeneration, and ageing. The phenolic compounds in plums are also associated with improved cognitive function and reduced cardiovascular risk factors.
Secondly, plums are a good source of vitamins, particularly vitamin C. Vitamin C is an important water-soluble vitamin responsible for repairing cells, supporting the immune system, and slowing down ageing. It helps the body heal, build muscle, and form blood vessels, and it is beneficial for eye health.
Lastly, plums are rich in fibre, which provides several health benefits. Plum fibre is cardio-protective and helps reduce bad cholesterol. It also helps regulate blood sugar spikes after eating carbohydrates and boosts the production of adiponectin, a hormone that controls blood sugar levels. Fibre keeps the digestive system healthy and improves gut function, helping to prevent constipation.
While plums offer these nutritional benefits, they also contain carbohydrates, which can be a concern for those on a keto diet. A medium-sized plum contains around 7.5 to 8 grams of carbohydrates, with a total of 6.6 grams of naturally occurring sugar. This results in about 10 grams of net carbs per 100 grams of plums, which may be too high for those aiming for strict ketosis.
However, plums are still considered keto-approved, and their fibre content can help with feeling fuller for longer, which is beneficial when following a low-carb diet. Overall, while plums may not be the best choice for those on a strict keto diet, they can be enjoyed in moderation as part of a keto meal plan.
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Plums are a good source of fibre, which improves gut health and keeps you full
The keto diet is a high-fat, low-carb diet that encourages the body to burn fat for energy instead of carbohydrates. This means that keto-friendly foods are typically low in net carbs but high in fibre and nutrients.
Plums are a good source of fibre, with one medium plum providing almost a gram of fibre. Fibre is essential for improving gut health and keeping you full. It helps to keep your digestive system moving and improves your gut's overall health. The fibre content in plums can help you feel fuller for longer, which is beneficial when following a low-carb diet like keto.
While plums do offer these fibre-related benefits, they also contain carbohydrates. A medium-sized plum (150 grams) contains 13 grams of carbs, while a smaller plum (2-1/8" diameter) has 6.6 grams of net carbs. Although plums are considered keto-approved, they are relatively high in net carbs compared to other fruits. With 10 grams of net carbs per 100 grams of plums, they can quickly contribute to your daily carb limit.
Therefore, while plums can be consumed on a keto diet due to their fibre content and health benefits, they should be consumed in moderation. It is important to monitor your net carb intake to ensure you stay within the recommended range for ketosis, typically 20-30 grams of net carbs per day.
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Plums are a sweet fruit that can be enjoyed without overdoing it on keto
Plums are indeed a sweet fruit that can be enjoyed as part of a keto diet, but only in moderation. While plums are a good source of nutrients, vitamins, and minerals, they are also high in carbohydrates.
The ketogenic diet is a high-fat, low-carb diet that encourages the body to burn fat for energy instead of glucose. This means that carbohydrates, one of the body's main sources of energy, are severely restricted.
Plums are a good source of fibre, which can aid digestion and help you feel fuller for longer. They also contain phenols, which can help protect against oxygen damage and are beneficial for brain cells and cholesterol levels.
However, due to their relatively high carbohydrate content, plums should be consumed in moderation on a keto diet. A medium-sized plum (150 grams) contains 13 grams of carbohydrates, while a smaller plum (2-1/8" diameter) contains 6.6 grams of net carbs. It is recommended that net carb consumption on a keto diet is limited to 20-30 grams per day to stay in ketosis.
So, while plums are not off the menu on a keto diet, they should be enjoyed in smaller portions and balanced with other low-carb food choices to ensure you don't exceed your daily carb limit.
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Frequently asked questions
Plums are not the best fruit to eat while on the keto diet as they are high in net carbs. One medium plum contains 8 grams of carbs, which is a sizeable amount. However, they are still one of the most keto-friendly fruits you can find.
It is recommended to limit your net carb consumption to 20-30 grams per day to stay in ketosis. A medium-sized plum (150 grams) contains 13 grams of carbs, so you can have one as a snack without crossing your carb limit for the day.
Yes, there are several fruits that are keto-approved, such as strawberries, blueberries, kiwis, avocados, blackberries, raspberries, and cantaloupe. These fruits are low in net carbs and high in fiber and nutrients.
