Milly Gaines
The ketogenic diet is a popular weight-loss method that involves eating low-carb foods to encourage the body to enter ketosis, a metabolic state where fat is burned for energy instead of glucose. While fruit is often considered off-limits due to its high sugar content, there are some low-carb fruits that can be enjoyed as part of a keto diet. Plums, for example, are a good source of fibre and have a lower carb content than many other fruits, but they are still relatively high in carbohydrates. So, can you eat plums on a keto diet?
| Characteristics | Values |
|---|---|
| Carbohydrates | Plums contain 7.5 grams of carbs per 100 grams. A medium-sized plum (150 grams) contains 13 grams of carbs. |
| Net Carbohydrates | Plums contain 6.6-10 grams of net carbs per serving. |
| Fiber | Each medium plum contains about 1.1 grams of fiber. |
| Sugar | One medium plum contains 6.6 grams of sugar. |
| Vitamins and Minerals | Plums are a good source of phenols, which can help protect against oxygen damage and improve brain cell and cholesterol health. |
| Blood Sugar Impact | Plums do not significantly affect blood sugar levels. |
| Keto-Friendliness | Plums are considered keto-compatible due to their low sugar and net carb content. However, they should be consumed in moderation as part of a keto diet because of their relatively high carb content. |
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What You'll Learn
- Plums are high in carbs, with 10g of net carbs per 100g serving
- They are also a source of vitamins, minerals, and fibre
- The keto diet recommends a maximum of 20-30g of net carbs per day
- Plums are a healthier alternative to other fruits with higher sugar content
- Other keto-friendly fruits include watermelon, strawberries, and blackberries
Plums are high in carbs, with 10g of net carbs per 100g serving
Plums are considered a keto-compatible fruit by some sources, despite being high in carbs with 10g of net carbs per 100g serving. This is because, while they are high in carbohydrates, they are also low in fats, which is the opposite of the macros required for a keto diet. The ideal macronutrient ratio for keto is 70% fat, 20-25% protein, and 5-10% carbs.
To enter ketosis, a metabolic state in which the body burns more fat and less glucose for energy, most people need to eat fewer than 50 grams of net carbs per day. This makes fitting fruit into the keto diet challenging, as it requires careful allotment of carbs. While some fruits are considered off-limits, others are low in carbs and can be consumed in moderation.
Plums are not the best choice for those aiming for hardcore keto, as the recommended daily net carb intake is 20-30 grams. However, plums do have health benefits, including being high in fibre, which can aid digestion and improve gut health. They also contain phenols, which can protect against oxygen damage and are beneficial for brain cells and cholesterol levels.
While plums are a good source of fibre and other nutrients, there are other fruits that are more keto-friendly, such as strawberries, blueberries, and cherries. These fruits are lower in carbs and can be consumed in larger quantities without disrupting ketosis. However, it is important to note that fruit is a whole food, high in natural nutrition and containing no added ingredients, and can provide essential vitamins and minerals to a keto diet when consumed in moderation.
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They are also a source of vitamins, minerals, and fibre
Plums are a source of vitamins, minerals, and fibre. They contain phenols, which act as defenders against oxygen damage and are beneficial for brain cells and cholesterol. Each medium plum contains about 1.1 grams of fibre, contributing to your daily fibre intake. Fibre aids in digestion, keeps your gut healthy, and helps you feel fuller for longer, which is beneficial when following a low-carb diet.
Plums are also a source of vitamin C, which is found in many fruits and is beneficial for overall health. While the specific vitamin and mineral content of plums is not extensively detailed, it is safe to assume they contain similar nutrients to other fruits. For example, kiwis are another fruit that can be portioned for a keto diet, and they are rich in vitamins C, E, and K. Similarly, strawberries, which are commonly enjoyed on a keto diet, are a good source of vitamin C, manganese, and folate.
Fruits, in general, are known to be whole foods that are high in natural nutrition and contain no added ingredients. They are typically low in calories, sodium, and fat, making them suitable for weight loss and overall health. The fibre in fruits, including plums, contributes to improved digestive health, which is one of the many health benefits associated with fruit intake.
While plums do offer these nutritional benefits, it is important to consider their carbohydrate content when following a keto diet, as the keto diet aims to keep carbohydrate intake low. Net carbs, calculated by subtracting fibre from total carbs, are particularly important on a keto diet, and plums may contribute a significant amount of net carbs to your daily allowance.
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The keto diet recommends a maximum of 20-30g of net carbs per day
The keto diet is a high-fat, low-carb diet that aims to convert fat into fuel. The diet recommends limiting net carb consumption to 20-30 grams per day to stay in ketosis, a metabolic state where the body burns more fat and less glucose for energy. This can be challenging as fruits are naturally high in sugars and carbs.
Plums are considered keto-compatible by some sources, despite being relatively high in carbs. One medium plum contains around 7.5-8 grams of carbs, with a total of 10 grams of net carbs per 100-gram serving. This means that eating plums in moderation can be acceptable on the keto diet, especially as they are a good source of fibre, which can help with feeling fuller for longer.
However, other sources suggest that plums should be consumed minimally on keto due to their high net carb content. As the ideal macronutrient ratio for keto is 70% fat, 20-25% protein, and only 5-10% carbs, it is important to be mindful of the number of carbs in fruits like plums.
Overall, while plums can be a part of a keto diet, they should be consumed in moderation and balanced with other low-carb foods to ensure net carb consumption stays within the recommended range for ketosis.
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Plums are a healthier alternative to other fruits with higher sugar content
The ketogenic diet is a popular way to lose weight. It involves eating low-carb foods and converting fat into fuel. This means that fruits, which are naturally high in sugars and carbs, are often considered off-limits. However, this doesn't mean that you have to cut them out entirely.
Plums also offer other health benefits that make them a good choice for those on a keto diet. They are a good source of fiber, which can help improve digestive health and keep you feeling full for longer. They also contain phenols, which can help protect against oxygen damage and improve brain and cholesterol health.
Additionally, plums are a satisfying way to enjoy a sweeter fruit without overdoing it. They are naturally small in size, so they can be a good option for a low-carb snack. However, it is important to note that plums are not a keto staple, as they are still relatively high in net carbs compared to other food options. Those on a strict keto diet may want to choose foods that are both low in carbs and high in fats, such as avocado, salmon, and ghee.
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Other keto-friendly fruits include watermelon, strawberries, and blackberries
Plums are approved for a keto diet, despite being a little high in sugar. A medium-sized plum (150 grams) contains 13 grams of carbohydrates, which means you can have them as a snack without exceeding your daily carb limit.
Other keto-friendly fruits include:
Watermelon
Watermelon is a hydrating fruit, with a 100-gram serving containing 90% water and only 25 grams of carbohydrates. It is also a great source of arginine, an amino acid that helps burn fat quickly. It is rich in lycopene, an antioxidant that may protect against cell damage and is linked to improved heart health and a lower risk of certain cancers. It also contains vitamins C and A. While watermelon is low in carbohydrates compared to other fruits, careful planning and reduced portion sizes may be necessary to stick within your daily carb allotment.
Strawberries
Strawberries are low in carbohydrates and high in fibre, making them an excellent fit for a keto diet. A 1-cup (152-gram) serving of strawberries provides just 11.7 grams of carbohydrates and 3 grams of fibre. They are also an excellent source of micronutrients such as vitamin C, manganese, and folate. Like other berries, strawberries are loaded with antioxidants, including anthocyanins, ellagic acid, and procyanidins.
Blackberries
Blackberries are another fruit that can be enjoyed in moderation while on the keto diet. They are a good source of fibre, with one cup containing nearly 8 grams, which is essential for bowel regulation.
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Frequently asked questions
Yes, you can eat plums on keto, but only in moderation. Plums are high in net carbs, with 10 grams of net carbs per 100-gram serving, so they are not a staple of the keto diet. However, they are also packed with nutrients, and one medium plum contains only 8 grams of carbs, so they can be enjoyed as a snack without crossing your daily carb limit.
To stay in ketosis, most people need to eat less than 50 grams of net carbs per day, with some sources recommending limiting net carb consumption to 20-30 grams per day. Considering a medium plum contains 8 grams of carbs, you can eat 2-6 plums per day and stay within your daily carb limit.
Plums are a good source of phenols, which act as defenders against oxygen damage and are great for brain cells and cholesterol. They are also high in fibre, which improves gut health and helps you feel fuller for longer, aiding weight loss.
Other fruits that are keto-friendly include strawberries, blueberries, blackberries, raspberries, watermelon, cantaloupe, peaches, kiwis, and avocados.
