Peach On Keto: A Good Choice Or Not?

Are peaches keto-friendly? This is a question many keto dieters ask, especially in the summer months when peaches are in season and at their most delicious. Unfortunately, the answer is not a simple yes or no. While peaches are high in carbohydrates, which can kick you out of ketosis, they can be consumed in moderation as part of a keto diet.

A single peach contains around 13-15 grams of net carbs, which is quite high for a keto-friendly fruit. However, when incorporated into a keto recipe, a few bites of peaches are generally considered acceptable. For example, you could pair some peach slices with a lower-carb, protein-packed food like cottage cheese for a keto-friendly snack.

It's important to note that canned peaches, especially those packed in syrup, are not keto-friendly and should be avoided. Dried peaches are also not recommended due to their high sugar and carb content.

So, while peaches may not be the best fruit choice for a strict keto diet, they can be enjoyed in moderation as part of a well-planned keto meal plan.

Peach health benefits

Peaches are a fuzzy stone fruit that can be enjoyed in many ways, from eating them raw to adding them to smoothies or desserts. They are packed with health benefits, including:

Rich in vitamins and minerals

Peaches are an excellent source of vitamins A, C, and E, as well as potassium, niacin, vitamin K, copper, and manganese. They also contain smaller amounts of magnesium, phosphorus, iron, and some B vitamins.

High in antioxidants

Peaches are rich in antioxidants, which help protect your body against aging and diseases like cancer and heart disease. The fresher and riper the peach, the more antioxidants it contains.

Improved digestion

Peaches are a good source of fiber, with about 2 grams of fiber per medium-sized fruit. This includes both soluble and insoluble fiber, which help to prevent constipation and promote healthy gut function.

Heart health

The compounds in peaches may help reduce risk factors for heart disease, such as high blood pressure and cholesterol levels. Test-tube and animal studies have shown that peaches can bind to bile acids and help lower blood cholesterol levels.

Skin health

Compounds found in peaches may help improve skin texture and moisture retention. Additionally, extracts from peach flowers or flesh applied directly to the skin may help prevent UV damage.

Cancer prevention

Peaches contain carotenoids and caffeic acid, two types of antioxidants with anticancer properties. Compounds in peach seeds may also limit the growth of non-cancerous skin tumors and prevent them from becoming cancerous.

Allergy relief

Peaches may help reduce allergy symptoms by preventing the release of histamines in the blood. Peach extracts have also been found to limit inflammation commonly associated with allergic reactions.

Weight management

Peaches are low in calories and fat, with fewer than 60 calories per peach. They are also high in water content and fiber, which can help you feel fuller for longer and aid in weight management.

Bone health

Peaches are a good source of potassium, which can help balance the effects of a high-salt diet and lower the risk of bone loss.

Dental health

Peaches contain fluoride, which helps to get rid of cavity-causing germs in the mouth.

Peach keto recipes

While peaches are not the most keto-friendly fruit due to their relatively high carbohydrate content, they can be enjoyed in moderation as part of a keto diet. Here are some delicious keto-friendly peach recipes to satisfy your peach cravings:

Keto Peach Cobbler Cake

This recipe is a twist on the classic peach cobbler, made keto-friendly by using alternative sweeteners and low-carb ingredients. It's a simple and delicious way to enjoy the flavours of peach cobbler while sticking to your keto diet.

Ingredients:

• 2 cups fresh or frozen peaches, peeled and diced
• 1 1/4 cups erythritol or sweetener of choice, divided
• 1/2 teaspoon cinnamon, divided
• 1/4 teaspoon xanthan gum
• 2 1/4 cups almond flour, divided
• 11 tablespoons butter, melted, divided
• 1/4 cup coconut flour
• 2 teaspoons baking powder
• 1 teaspoon vanilla extract

Directions:

• Preheat your oven to 350 °F and grease a 9x13" baking dish.
• In a medium bowl, combine the peaches, 1/4 cup erythritol, cinnamon, and xanthan gum. Set aside.
• In a small bowl, combine 3/4 cup almond flour, 1/4 cup erythritol, 1/2 teaspoon cinnamon, and 3 tablespoons melted butter. Set aside.
• In a large mixing bowl, combine 1 1/2 cups almond flour, coconut flour, baking powder, 3/4 cup erythritol, eggs, 8 tablespoons melted butter, and vanilla extract. Mix well with an electric mixer.
• Spread the batter evenly into the prepared baking dish.
• Spread the peaches on top of the cake batter, then sprinkle the cinnamon topping over the peaches.
• Cover the dish with aluminium foil and bake for about 40 minutes. Remove the foil and bake for an additional 10 minutes, or until the topping is golden brown and the centre is no longer jiggly.

Keto Peaches and Cream Fat Bombs

These fat bombs are a creative and tasty way to enjoy the flavours of peach while sticking to your keto diet. They are a great snack option and can be enjoyed by both those on and off the ketogenic diet.

Ingredients:

• 4 tbsp unsalted Kerrygold butter, softened
• 6 oz organic cream cheese, softened
• 1 cup frozen peaches, slightly warmed
• 3/4 scoop Perfect Keto Peach Base
• 3 1/2 tbsp monk fruit sweetener, separated

Directions:

• In a medium-sized bowl, use a hand mixer to mix the butter, cream cheese, peaches, Peach Ketone Base, and 3 tbsp monk fruit sweetener until well combined.
• Scoop the mixture into a silicone mould and top each fat bomb with the remaining monk fruit sweetener.
• Place the mould in the freezer and freeze for about 4 hours.
• Once frozen, remove the fat bombs from the silicone mould and enjoy!

Keto Peach and Blueberry Slab Pie

This slab pie is a delicious way to enjoy the flavours of summer while sticking to your keto diet. It combines sweet peaches and juicy blueberries on a buttery shortbread pie crust.

Ingredients:

• 1/2 cup butter, melted
• 2 1/4 cups super-fine almond flour
• 1/2 cup brown granulated erythritol (such as Swerve)
• 1 teaspoon almond extract
• 4 cups sliced peaches (about 1/2 inch thick)
• 2 tablespoons butter
• 1/4 cup brown Swerve
• 1 teaspoon ground cinnamon

Directions:

• Preheat your oven to 350 degrees Fahrenheit.
• Combine the melted butter, almond flour, erythritol, and almond extract in a medium-sized bowl.
• Stir with a fork until combined and a dough is formed.
• Turn the dough out onto a small cookie sheet (about 13 x 10).
• Press the crust firmly and evenly into the bottom of the pan and up the sides to form a small rim.
• Bake for 8 minutes, then remove from the oven.
• Spread the peaches out in a thin layer and sprinkle with blueberries.
• Melt the remaining butter, Swerve, and cinnamon together and stir.
• Drizzle the butter mixture over the top of the fruit.
• Bake the pie for 35-40 minutes, or until the peaches are soft and the juices are bubbling.
• Remove from the oven and cool completely before slicing.

Net carbs in peaches

Peaches are a stone fruit with a sweet and juicy taste. They are packed with vitamins, antioxidants, and fiber. A single small peach (2.5 in diameter; 130g) provides 51 calories, 1.2g of protein, 12.4g of carbohydrates, and 0.3g of fat.

The net carbs in peaches vary depending on the size of the peach. A small peach has 12.4 grams of carbohydrates, 1.9 grams of fiber, and 10.9 grams of naturally occurring sugar. This means that a small peach has approximately 10.5 grams of net carbs (total carbs minus fiber).

A medium peach (150g) contains 59 calories and 15 grams of carbohydrates. Assuming the fiber and sugar content are similar to a small peach, a medium peach would have approximately 13 grams of net carbs.

One cup of sliced peaches (170g) contains 16.2 grams of total carbs, yielding 13.7 grams of net carbs.

It is worth noting that the preparation and serving method of peaches can also affect their net carb content. For example, canned peaches in heavy syrup will have a higher carb and sugar content than fresh or frozen peaches.

Canned and dried peaches

Canned peaches are generally not keto-friendly. They are usually coated in syrup, which is high in sugar and carbs. If you want to include canned peaches in your keto diet, choose those packed in their natural juices instead of syrup and rinse them thoroughly before consumption.

Dried peaches are also not suitable for a keto diet. They are high in net carbs, with 85.03 grams of net carbs per cup, which is significantly more than the recommended daily carb intake on a keto diet.

If you want to include peaches in your keto diet, fresh or frozen peaches are a better option. Even then, they should be consumed in moderation as they contain around 15 grams of carbs per medium-sized peach.

Peach alternatives

While peaches are not keto-friendly due to their high carbohydrate content, there are plenty of alternatives that can satisfy your sweet tooth while keeping your carb intake in check. Here are some delicious and nutritious options:

Berries

Strawberries, blackberries, raspberries, and blueberries make excellent low-carb substitutes for peaches. They are packed with antioxidants and fiber, and their net carb content is significantly lower than that of peaches. For example, a 100g serving of strawberries has approximately 6g of net carbs, while raspberries have around 5g. Enjoy them as a snack, add them to your yogurt, or use them in keto-friendly desserts.

Avocado

Avocados offer a different kind of satisfaction with their creamy texture and numerous health benefits. They are incredibly low in net carbs, providing only about 2g per 100g serving, and they are rich in beneficial monounsaturated fats, fiber, and various vitamins and minerals. Avocados are a versatile fruit that can be added to salads, made into guacamole, or blended into a creamy smoothie.

Zucchini

If you're feeling adventurous, zucchini makes an excellent low-carb substitute in both savoury and sweet dishes. With just 2-3g of net carbs per 100g, zucchini has a neutral flavour that can take on the taste of whatever dish it's included in.

Cherry Tomatoes

These little fruits pack a savoury punch with just over 2g of net carbs per 100g. Enjoy them raw as a snack, sprinkle them on salads, or roast them for a tasty side dish.

Other Alternatives

Other keto-friendly fruits include watermelon, lemons, cantaloupe melon, star fruit, and blackberries. Remember, even though these fruits are low in carbs, portion control is essential when following a strict keto diet.

Frequently asked questions