Are Apples Keto-Friendly?
“An apple a day keeps the doctor away” is an old Welsh proverb that you probably already have heard countless times. While it’s true that apples are jam-packed with nutrients, there’s still a huge question mark whether they have a place in the keto world or none.
Are apples keto-friendly? To answer that, it’s essential to understand the science behind the keto diet.
Before anything else, what’s keto again?
The ketogenic diet, or simply Keto, is a low-carb, high-fat eating plan.
Keto diet has been making a buzz for quite some time now. But in actuality, it was used to help control diabetes in the 19th century and was introduced in 1920 as an effective treatment for epilepsy in children whose medication was ineffective.
Now, the keto diet is seen as a weight-loss strategy because of its low-carb diet craze.
According to Harvard, a person who’s in keto must consume a significantly high amount of fats (typically 70% to 80%), with a moderate intake of protein and a very low intake of carbs.
The body uses glucose as the primary source of energy for all cells in the body. They are obtained by eating carbohydrate foods.
Thus, the very-low-carb and high-fat diet of keto can help deprive the body of glucose. The body will be forced to enter ketosis, a body process that uses stored fat as energy instead of glucose, which then results in weight loss or in the reversal of type-2 diabetes.
Now it has become clear that a keto diet requires foods that are very low in carbohydrates and very high in fat. Do apples fit the requirement?
Are Apples Keto-Friendly?
Apples are undeniably delicious. They’re very juicy, crunchy, and mostly sweet. But don’t let apples fool you. They may help keep you away from the doctor, but they clearly have no room in the keto diet.
“Why?” you ask.
Here’s why apples AREN’T keto-friendly…
The daily recommended carb intake for people on a keto diet is under 50 grams per day of net carbs. Ideally, no more than 20 grams. The fewer the carbs you consume, the more your body can reach ketosis.
Some fruits are fairly high in carbs. Unfortunately, apples do belong to that group. One large apple contains about 25 g of carbs. If you eat a whole apple, you’ll have exceeded your daily carb limit.
So although apples are tempting (especially the red, shiny ones), a successful keto dieter must resist the temptation of eating one whole apple.
What fruits can you eat instead?
If you’re an apple lover, it must be tough for you NOT to eat one, much more saying no to a hot apple pie.
There’s no need to be dismayed since there are a number of indulging fruits you can still enjoy.
You can even add a dollop of unsweetened whipped cream on top of them.
Blackberries are sweet and splendid. You’ll be amazed to know that 70 g of blackberries only contains 4 g of carbs.
Raspberries are also keto-friendly. 60 g of raspberries contains 3 g of carbs only and100 g of strawberries hold 6 g of carbs, while 65 g of plum has 7 g of carbs.
Let’s not forget the godsend blueberries with 75 g of blueberries contains 9 g of carbs. Crazy, right?
It's not just about eating right—it's also about eating less.
Still, Prefer Apples? Cut Down on Your Portion Instead
If you still prefer apples, you can always cut down on the portion you eat.
Instead of eating one whole apple, eat just ¾ of it so you’ll only consume 20g below of carbs.
So, are Apples Good for Keto Then?
The fact is clear: apples aren’t keto-friendly when eaten whole. But hey, they’re still great at keeping you away from the doctor. Apples are loaded with essential vitamins and minerals that fortify our bodies.
And although you may need to avoid them to avoid messing up your keto diet, you can still enjoy indulging sweet fruits that are practically low in carbs to satisfy your sweet tooth.