Dante Carrillo
The ketogenic diet is a popular weight-loss method that involves eating low-carb foods and converting fat into fuel. This means that many fruits, which are high in natural sugars, are often considered off-limits. However, some fruits are lower in carbs than others and can be enjoyed in moderation on a keto diet. Plums, for example, are a good source of fibre and other nutrients, but they also contain a relatively high level of carbohydrates. So, can you eat plums on keto?
| Characteristics | Values |
|---|---|
| Carbohydrates | 7.5 grams of carbs per 100 grams; 13 grams of carbs in a medium-sized plum (150 grams); 8 grams of carbs in one medium plum |
| Fibre | 1.1 grams of fibre in a medium plum; 6.6 grams of fibre in one medium plum |
| Sugar | 6.6 grams of sugar in one medium plum |
| Vitamins and Minerals | Good source of phenols, which act as antioxidants and are great for brain cells and cholesterol |
| Ketogenic Diet Compatibility | Not ideal for hardcore keto due to high net carb content; keto-approved in moderation |
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What You'll Learn
Plums are keto-compatible due to their low net carb count
The keto diet is a low-carb, high-fat diet that encourages the body to burn fat for energy instead of carbohydrates. This means that those following the keto diet should generally avoid fruits, which are high in natural sugars and, therefore, carbohydrates.
However, some fruits are lower in carbohydrates than others and can be enjoyed in moderation as part of a keto diet. Plums are one such fruit. While plums do contain carbohydrates, they are not as high in carbs as some other fruits. According to one source, a medium-sized plum (approximately 150 grams) contains 13 grams of carbohydrates, while another source states that 100 grams of plums contain 7.5 grams of carbs.
When following the keto diet, it is important to focus on net carbs, which are calculated by subtracting the grams of fiber from the total grams of carbohydrates. Plums are a good source of fiber, containing approximately 1 gram of fiber per medium-sized plum. Taking this into account, plums have a net carb count of approximately 6.6 to 10 grams per 100 grams of plums.
This relatively low net carb count means that plums can be considered keto-compatible, especially when compared to other fruits. For reference, a keto dieter should aim to consume 20-30 grams of net carbs per day to stay in ketosis, so a single serving of plums would not exceed this limit.
In conclusion, while plums should be consumed in moderation, they can be a satisfying way to enjoy a sweeter fruit without overdoing it on carbohydrates. Plums also offer additional health benefits, such as improving digestive health and providing vitamins and minerals, making them a nutritious addition to a keto diet.
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Plums are high in carbs and should be avoided on keto
The keto diet is a high-fat, low-carb diet that encourages the body to burn fat for energy instead of carbohydrates. To stay in ketosis, the daily net carb intake is ideally limited to 20-30 grams. As such, fruits, which are naturally high in sugars, are often believed to be forbidden on a keto diet.
Plums are high in carbohydrates, with 7.5 grams of carbs per 100 grams. A medium-sized plum (150 grams) contains 13 grams of carbs, while a smaller plum contains 8 grams. With 10 grams of net carbs per 100-gram serving, plums are not a good fit for keto. They are also low in fats, which is the opposite of the macros required for a keto diet.
While plums are a good source of phenols, which can protect against oxygen damage and are beneficial for brain cells and cholesterol, they are not the best choice for those on a strict keto diet. The high net carb content might tip the balance and disrupt ketosis.
If you are on a keto diet and looking for fruits with fewer carbs, consider strawberries, olives, or blackberries. These fruits are lower in carbs and can be enjoyed in larger quantities without disrupting ketosis.
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Health benefits of plums
Plums are a nutrition-dense fruit with several health benefits. They are a good source of vitamins, minerals, and fiber. Plums contain vitamin C, which helps the body heal, build muscle, and form blood vessels. They are also a good source of potassium, which helps control blood pressure and reduce the risk of stroke.
Plums have anti-inflammatory properties and are rich in antioxidants, which protect cells from damage by free radicals. They are particularly high in polyphenol antioxidants, which have been linked to a reduced risk of heart disease and a reduced risk of diabetes. Plums may also have anticancer effects, as lab studies have shown that plum extract can block the survival and spread of certain cancer cells.
Prunes, or dried plums, are also known for their health benefits. They are effective for relieving constipation due to their high fiber and sorbitol content. Prunes may also help improve bone health and reduce the risk of osteoporosis by preventing or reversing bone loss.
While plums are a healthy fruit with numerous benefits, they are not a low-carb option. A medium-sized plum contains about 8-13 grams of carbohydrates and 6.6 grams of natural sugar. This relatively high sugar content makes plums less suitable for a strict keto diet, as net carbs should be kept low, typically around 20-30 grams per day. However, plums can be enjoyed as an occasional snack on a keto diet without crossing the daily carb limit.
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Nutritional value of plums
Plums are a versatile fruit with a range of nutritional benefits. They are low in fat and calories, with an average of 30 calories per fruit, and are a good source of vitamins, minerals, fibre, and antioxidants. Plums are also a source of potassium, which can help reduce the risk of cardiovascular diseases such as high blood pressure, stroke, or heart disease.
Plums are rich in polyphenols, a type of plant compound with antioxidant properties. These antioxidants help prevent cell damage from free radicals, which can increase the risk of developing diabetes, cardiovascular disease, and certain cancers. By eating plums, a person may reduce their risk of developing these conditions.
Plums are also a good source of fibre, which can promote a healthy digestive system and keep things moving. The fibre in plums can also help people feel fuller for longer, which can be beneficial for weight loss.
In addition to their fresh form, plums can be eaten dried (known as prunes), stewed, or as a juice. Prunes are well known for their ability to relieve constipation due to their high fibre and sorbitol content. Sorbitol is a sugar alcohol with natural laxative effects. Prunes have also been found to be beneficial for bone health, with research showing that they can help reduce the rate of bone loss.
Overall, plums are a nutritious fruit that can provide a range of health benefits. They are a good source of vitamins, minerals, fibre, and antioxidants, and can help support digestive health, weight loss, and bone health.
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Recommended keto fruits
While on a keto diet, it is recommended to consume fruits that are low in carbohydrates and high in fibre. Here are some keto-friendly fruits that you can include in your diet:
Avocados
Avocados are often used in savoury dishes as a vegetable, but they are actually a fruit. They are a great addition to a keto diet because they are low in carbs and high in healthy fats. A 100-gram serving of avocado contains 8.5 grams of carbs and 6.7 grams of fibre, resulting in less than 2 grams of net carbs. Avocados also provide essential nutrients such as vitamin C, vitamin K, potassium, and folate.
Tomatoes
Tomatoes are another low-carb fruit that can be easily incorporated into a keto diet. They are low in calories and rich in beneficial plant compounds and antioxidants like lycopene, beta carotene, and naringenin. A 100-gram serving of tomatoes contains 3.9 grams of carbs and 2 grams of fibre.
Berries
Berries, such as raspberries, blackberries, and strawberries, are generally considered keto-friendly in small amounts. They are low in carbs and high in antioxidants, making them a nutritious choice. For example, a 100-gram serving of raspberries contains 5 grams of net carbs and 5 grams of fibre, while a 100-gram serving of strawberries provides 6 grams of net carbs and 2 grams of fibre.
Watermelon
Watermelon is a hydrating and flavorful fruit that can be included in a keto diet. Compared to other fruits, it has a relatively low net carb content, with around 7.5 grams of carbs per 100-gram serving. Watermelon is also a good source of vitamins and minerals, including vitamin C, potassium, and copper.
Olives
Olives are an excellent fruit choice for a keto diet because they are higher in fat than carbs. A 100-gram serving of olives contains 6 grams of carbs and provides various nutrients, including antioxidants, monounsaturated fats, and vitamin E. The healthy fats in olives are linked to heart health benefits, and the antioxidants may help protect against chronic diseases.
While plums are not the best choice for a strict keto diet due to their higher carb content, they can still be enjoyed in moderation as they provide various health benefits and are considered keto-approved by some sources.
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Frequently asked questions
Plums are considered keto-compatible because they are a low-carb fruit, containing 6.6 to 10 grams of net carbs per serving. However, they are not the best option for those aiming for strict ketosis, as their carb content might tip the balance.
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 about 8-13 grams of carbs, so you can have one or two plums as a snack without crossing your daily carb limit.
Plums are a good source of fibre, which improves digestion and keeps you feeling full for longer. They also contain phenols, which are great for brain cells and cholesterol. Additionally, plums are a satisfying way to enjoy a sweeter fruit without overdoing it on keto.
Other keto-friendly fruits include watermelon, strawberries, blackberries, blueberries, raspberries, cantaloupe, and fresh figs. These fruits are low in net carbs and high in nutrients, making them a good fit for a keto diet.
