Plum's Carb Content: A Keto Dieter's Guide

Plums are a sweet treat, packed with vitamins, minerals, fibre, and antioxidants. They are a great snack, offering health benefits such as reduced risk of chronic diseases, improved bone health, and better heart health. But how many carbs do plums have, and are they suitable for a keto diet?

Fresh plums contain 7 grams of carbs per medium-sized plum

Fresh plums are a keto-friendly food, but it's important to be mindful of portion sizes. A medium-sized plum contains 7 grams of carbs, which can be a significant contribution to your daily carb limit on a keto diet. This amount of carbs in a single medium-sized plum is considered moderate, and it's crucial to remember that it fits within your overall carb allowance for the day.

When it comes to the keto diet, the general guideline is to consume between 20 to 50 grams of net carbs per day. This range can vary depending on individual needs and the specific variation of the keto diet being followed. For those on a strict ketogenic diet, the carb intake is typically less than 20 grams per day. Therefore, a single medium-sized plum can account for a substantial portion of your daily carb allowance.

To ensure you stay within your desired carb limit, it's recommended to practice portion control and balance your plum intake with other low-carb, high-fat foods. This could mean pairing a plum with some nuts or a slice of cheese to increase your healthy fat intake while keeping carbs in check.

It's worth noting that the carb content of plums can vary slightly depending on their size. A small plum, approximately 2 1/8" in diameter, typically contains around 6.6 to 7 grams of net carbs. This makes it an even better fit for a keto diet, as it allows for a slightly larger serving without exceeding your carb limit.

While fresh plums are a great choice for keto dieters, it's important to avoid canned or dried plums, also known as prunes. These packaged forms of plums often contain added sugars used as a preservative, which can quickly increase the carb count. Just one serving of dried plums can cause you to exceed your daily carb limit.

Dried plums, or prunes, are not keto-friendly

Fresh plums are a keto-approved food, with a medium-sized plum containing around 7 grams of carbohydrates. This makes them a healthy addition to a low-carb meal plan. However, dried plums, or prunes, have a much higher carbohydrate content. A 100-gram serving of dried plums contains 64 grams of carbohydrates, which is almost ten times the amount in a fresh plum. This is because the carbohydrate content is more concentrated in dried fruit compared to fresh fruit. As a result, just one serving of dried plums can cause you to exceed your daily carb limit on a keto diet, which is typically around 20-50 grams of net carbs per day.

In addition to their high carbohydrate content, dried plums also have a higher calorie count than fresh plums. A 100-gram serving of dried plums contains 240 calories, compared to just 30 calories in a small, 66-gram fresh plum. This is due to the shrinkage of the fruit after dehydration, making the dried version a more concentrated form of energy. Therefore, if you're following a calorie-reduction plan, fresh plums are a better choice than their dried counterparts.

It's worth noting that both fresh and dried plums offer a range of health benefits. They are a good source of vitamins A, B2, B3, B6, and K, as well as copper, manganese, magnesium, and potassium. Prunes, in particular, are known to improve bone health, lower blood pressure and cholesterol levels, and aid in treating constipation due to their fibre and sorbitol content. However, despite these benefits, dried plums are not recommended for a keto diet due to their high carbohydrate and calorie content.

To summarise, while plums can be a delicious and nutritious part of a balanced diet, dried plums, or prunes, are not keto-friendly due to their high carbohydrate and calorie content. If you're following a keto diet, it's best to stick to fresh plums in moderation and be mindful of your daily carb intake.

One cup of raw plums contains 18.8g of carbs

When it comes to carbohydrates, one cup of raw plums contains 18.8 grams of total carbs, with 16.5 grams of net carbs. This serving size also includes 0.5 grams of fat, 1.2 grams of protein, and 76 calories.

This information is particularly relevant for those following a keto diet, as it is important to monitor carbohydrate intake. Plums are considered keto-friendly, but due to their carb content, they must be consumed in moderation. A single plum, weighing approximately 66 grams, contains 6.61 grams of net carbs. This amount of carbs can be a significant contribution to the daily carb limit on a keto diet, which is usually around 20-50 grams of net carbs per day.

Therefore, while plums can be included in a keto meal plan, portion control is crucial. It is recommended to balance plum consumption with high-fat, low-carb foods. For example, pairing a small slice of plum with cheese can make a satisfying keto-friendly snack. Adding a few slices of plum to a salad with a high-fat dressing is another way to incorporate plums into a keto diet while keeping your macronutrients in check.

It is worth noting that the carb content of plums can vary slightly depending on their variety, but it is important to practice portion control with all types of plums when following a keto diet. Additionally, while fresh plums are keto-friendly, canned or dried plums are not due to the high amounts of added sugar used as a preservative.

Plums are one of the few keto-compatible fruits

Plums are a sweet treat that can be enjoyed as part of a keto diet—but only in moderation. This is because, while they are one of the few keto-compatible fruits, they do contain carbohydrates. A single plum contains around 6.6 to 7 grams of net carbs, which is a significant amount when you consider that the daily carb limit on a keto diet is usually between 20 and 50 grams of net carbs.

However, this doesn't mean that plum lovers need to avoid them altogether. Plums can still be included in a well-structured keto meal plan, but portion control is key. The frequency and quantity of plum consumption should be tailored to the individual's personal needs and daily carb intake. For those on a strict ketogenic diet, a single plum could consume a substantial portion of the daily carb allowance. However, for those who follow a more relaxed version of the keto diet, with a daily carb intake of 30 to 50 grams of net carbs, plums can be a more frequent feature.

It's also worth noting that while fresh plums are keto-friendly, canned or dried plums are not. This is due to the high amounts of added sugar used as a preservative in packaged plums. Dried plums, or prunes, are also much higher in calories and carbohydrates than their fresh counterparts. A 100-gram serving of dried plums contains 64 grams of carbs, which is more than eight times the amount found in a single fresh plum.

So, if you're craving the taste of plums on a keto diet, go right ahead—just be mindful of your portions and avoid the dried or canned varieties. Pairing plums with high-fat, low-carb foods can also help balance your macros.

Plums are packed with vitamins, minerals, fibre and antioxidants

Plums are packed with vitamins, minerals, fibre, and antioxidants, making them a nutritious fruit with a variety of health benefits. They contain over 15 different vitamins and minerals, including vitamins A, C, K, and B, as well as copper, manganese, phosphorus, magnesium, and potassium.

The vitamin C in plums helps your body heal, build muscle, and form blood vessels, and it's also great for eye health. Plums are also a good source of fibre, which can help with constipation and controlling blood sugar spikes. The fibre in plums slows the rate at which your body absorbs carbohydrates, preventing spikes in blood sugar levels.

Plums are rich in polyphenol antioxidants, which are known to reduce inflammation and protect your cells from damage caused by free radicals. These antioxidants may also help reduce the risk of chronic diseases such as heart disease and diabetes. In fact, some studies have shown that plums contain more polyphenol antioxidants than most other fruits.

Prunes, or dried plums, are also packed with nutrients and offer additional health benefits. They are known to improve bone health, reduce the risk of constipation, and lower cholesterol levels. Prunes contain more vitamin K than fresh plums and are higher in calories, fibre, and carbohydrates.

Overall, plums and prunes are an excellent source of essential vitamins, minerals, fibre, and antioxidants, making them a nutritious addition to any diet. They are easy to incorporate into your meals and can be enjoyed fresh or dried, making them a convenient and tasty way to boost your health.

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