Leena Watts
Cactus, including nopales and prickly pear, is keto-friendly. Nopales, or cactus leaves, are primarily fiber, making them the most keto-friendly part of the cactus. Prickly pear, or cactus fruit, has more net carbohydrates, but is still considered keto-friendly in moderation. Cactus is low in calories and carbohydrates, and can be eaten raw or cooked. It is also used to make tortillas and tortilla chips, providing a keto-friendly alternative to corn or flour tortillas.
| Characteristics | Values |
|---|---|
| Carbohydrates | Cactus leaves have 2.9 grams of carbohydrates per cup (86g) and cactus fruit has 9.9 grams of carbohydrates per cup (149g) |
| Net Carbohydrates | Cactus leaves have 1 gram of net carbs per cup (86g) and cactus fruit has 6.2 grams of net carbs per cup (149g) |
| Calories | Cactus leaves have significantly fewer calories than cactus fruit |
| Vitamins and Minerals | Cactus leaves: Vitamin C (13% RDI), Vitamin K (6% RDI), Magnesium (11% RDI), Potassium (6% RDI), Manganese (20% RDI) |
| Cactus fruit: Vitamin C (24% RDI), Calcium (6% RDI), Magnesium (22% RDI), Potassium (6% RDI) | |
| Antioxidants | Cactus is high in antioxidants, especially the purple-red prickly pear variety |
| Blood Sugar Regulation | Cactus, combined with a ketogenic diet, can help regulate blood sugar levels |
| Cholesterol | Cactus can help reduce cholesterol, especially LDL ("bad") cholesterol |
| Hangover Prevention | Cactus extract may help prevent hangovers |
| Serving Size | One cup of cactus pears contains 8.9 grams of net carbs |
What You'll Learn
Cactus leaves (nopales) are keto-friendly
Cactus leaves, or nopales, are keto-friendly. Nopales are the thick, oval, flat stems of the cactus plant and are commonly eaten raw or cooked in Mexican, Tex-Mex, and Mexicali cuisine.
A one-cup (86g) serving of raw nopales has a total of 2.9 grams of carbohydrates, with 1.9 grams of fibre, resulting in only 1 gram of net carbs per cup. In comparison, cactus fruit, or prickly pear, has 6.2 grams of net carbs per cup (149g). While both the leaf and the fruit of the cactus are considered keto-friendly, the leaf is more keto-friendly due to its lower calorie and carbohydrate content.
Nopales are a good source of vitamins and minerals, including vitamin C, vitamin K, magnesium, potassium, and manganese. They are also high in antioxidants, which can help to reduce oxidative stress and may offer protection against certain cancers. Additionally, eating cactus, when combined with a ketogenic diet, can help regulate blood sugar levels and reduce cholesterol.
Nopal cactus tortillas, a Mexican specialty, are a popular way to enjoy the benefits of cactus leaves while on a keto diet. These tortillas are low in carbs and calories, with a slightly sour flavour and a texture similar to corn tortillas. They can be used for wrapping or fried into crisp tortilla chips for nachos or soup.
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Cactus fruit (prickly pear) is keto-friendly in moderation
Cactus fruit, or prickly pear, is keto-friendly and can be consumed as part of a keto diet—but only in moderation.
Cactus leaves (nopales) and cactus fruit (prickly pear) are both relatively low in carbohydrates. However, the cactus leaf has significantly fewer calories and carbohydrates than the cactus fruit, making the leaf more keto-friendly than the fruit.
Cactus leaves are primarily fibre, making them the most keto-friendly part of the cactus, especially compared to the fruit. For a cup (86g) of raw cactus leaf, there are a total of 2.9 grams of carbohydrates, with 1.9 grams of fibre. This means that raw cactus leaf has only 1 gram of net carbs per cup.
In contrast, cactus fruit is higher in net carbohydrates. A cup (149g) of cactus fruit contains 9.9 grams of carbohydrates, with 3.7 grams of dietary fibre, resulting in 6.2 grams of net carbs per cup. While this is still considered keto-friendly, it is on the higher side, and it is recommended to limit consumption to half a portion per day to avoid exceeding your carb limits.
Cactus, including both the leaf and fruit, is quite nutritious and considered a "superfood." It is high in antioxidants, which can help reduce oxidative stress and potentially prevent cardiovascular disease. Cactus is also believed to help regulate blood sugar levels, reduce cholesterol, and may even have benefits in fighting certain cancers.
In addition to their nutritional benefits, cactus leaves and fruit are versatile in the kitchen. Nopales tortillas, for example, are a Mexican specialty that is low-carb and low-calorie, making them ideal for keto dieters. The slightly sour flavour and corn tortilla-like texture of nopal cactus tortillas make them perfect for wrapping and frying into crisp tortilla chips.
So, while cactus fruit (prickly pear) is keto-friendly, it should be consumed in moderation as part of a well-balanced keto diet.
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Cactus is a vegetable and a fruit
Cactus is a unique plant that blurs the lines between vegetable and fruit. While the entire cactus plant is edible, different parts serve different purposes in our diets.
The thick, oval, flat stems of the cactus, also known as nopales or cactus pads, are considered a vegetable. These stems are commonly eaten raw or cooked and are a staple in Mexican, Tex-Mex, and Mexicali cuisines. Nutritionally, they are a good source of fibre, with one cup containing only 1 gram of net carbs, making them an excellent choice for those following a keto diet.
On the other hand, the cactus fruit, known as prickly pears, is indeed a fruit. Prickly pears are sweet and can be eaten directly off the plant. They have a higher carbohydrate content than the cactus leaf, with 6.2 grams of net carbs per cup. However, they are still considered keto-friendly in moderation.
So, when it comes to cactus, it truly is both a vegetable and a fruit! The distinction lies in the specific parts of the plant being consumed. The cactus leaf, or nopal, is the vegetable component, while the fruit, or prickly pear, is the fruit component. Both offer nutritional benefits and can be incorporated into a well-rounded diet, including for those following a keto regimen.
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Cactus nutrition facts and health benefits
Nutrition Facts
Cacti are a vegetable and a fruit. The cactus leaf (nopales) and cactus fruit (prickly pear) are both edible and relatively low in carbohydrates. However, the cactus leaf has significantly fewer calories and carbohydrates than the cactus fruit, making it more keto-friendly.
A 1-cup serving of raw, unsalted cactus contains 5 grams of carbohydrates. Raw cactus is very low in saturated fat, calories, and cholesterol.
A 1-cup serving of raw nopales (86g) contains 2.9 grams of carbohydrates, with 1.9 grams coming from fibre. In total, raw cactus leaf (nopales) has only 1 gram of net carbs per cup.
A 1-cup serving of prickly pear (149g) contains 9.9 grams of carbohydrates, with 3.7 grams of dietary fibre. In total, prickly pear has 6.2 grams of net carbs per cup.
Health Benefits
Cactus plants have a number of nutrients that may positively impact your health. Both the cactus pad and the cactus fruit are high in fibre, which can lower cholesterol levels in the blood.
Cactus fruits are an excellent source of vitamin C, which boosts the immune system. Regular doses of vitamin C increase the production of white blood cells, helping your body fight off viruses.
The betalain and potassium content in cactus are good for digestion. Potassium helps your body absorb nutrients, while betalains are anti-inflammatory and help to protect your digestive tract.
Cactus fruits and pads offer vitamins and nutrients that have anti-inflammatory properties.
Some research shows that people who ate cactus pads regularly had lower blood sugar than those that didn’t. Cactus may therefore help manage diabetes.
Nopal juice has been noted for its potential immune-boosting and anti-inflammatory properties.
Cactus pads also contain moderate levels of vitamin A, which studies have shown can offer protection against skin, lung, and oral cavity cancers.
Nopales contain a range of B-complex vitamins, which are essential for optimal cellular enzymatic and metabolic functions.
Nopales are also a source of modest amounts of minerals such as calcium, potassium, magnesium, and iron.
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Keto-friendly cactus recipes
Cactus is keto-friendly, and both the cactus leaf (nopales) and cactus fruit (prickly pear) are relatively low in carbohydrates. The cactus leaf has significantly fewer calories and carbohydrates than the cactus fruit, so the leaf is the most keto-friendly part of the cactus.
Cactus Salad
A keto-friendly cactus salad can be made by boiling cilantro with nopales to enhance the flavor. This can be served as a side dish.
Cactus with Eggs
This classic Mexican breakfast dish combines nopales with eggs.
Cactus and Steak Tacos
For a keto-friendly take on tacos, use cactus tortillas, which are low-carb and low-calorie. Fillings can include steak, crunchy vegetables, cheese, sour cream, and guacamole.
Cactus Tortilla Chips
Cactus tortillas can also be cut into triangles, tossed with a few tablespoons of canola oil, sprinkled with sea salt, and baked to make tortilla chips for nachos or tortilla soup.
Low-Carb Cactus and Salmon
Cajun salmon can be combined with cactus and avocado to make a low-carb dish.
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Frequently asked questions
Yes, you can eat cactus on a keto diet. Both the cactus leaf (nopales) and the cactus fruit (prickly pear) are relatively low in carbohydrates. However, the cactus leaf has significantly fewer calories and carbohydrates than the cactus fruit, making it the more keto-friendly option.
Cactus is considered a "superfood" due to its high antioxidant content and potential health benefits. It has been shown to reduce oxidative stress, regulate blood sugar levels, and may even help with certain cancers and reducing cholesterol. Additionally, cactus is a good source of vitamins and minerals, including vitamin C, vitamin K, magnesium, and potassium.
Cactus leaves, also known as nopales, can be eaten raw or cooked. They are commonly used in Mexican, Tex-Mex, and Mexicali cuisine. You can also find nopal cactus tortillas, which are a low-carb and low-calorie alternative to traditional tortillas. Cactus fruit, or prickly pears, can be eaten raw directly from the plant and are a good source of vitamin C.
