Are Blackberries Keto-Friendly?
Some fruits, although healthy, can be a problem on a keto diet because of their high amount of sugar and net carb.
Eating foods with high carb content can ruin your ketosis, which is something you absolutely want to avoid when you're on a keto diet.
So, whether you like it or not, you must become very picky when selecting foods to eat.But then again, not all fruits are bad for the keto diet. Some fruits fall into the exception. Could blackberries be one of them?
Nutritional Content of Blackberries
According to USDA, a serving of blackberries weighing 100 grams contains 43 calories,10 g of carbs (5 g of which is fiber), 0.5 g of fat, and 1.4 g of protein.
A cup of blackberries (about 144 g) is loaded with 62 calories, 13.8 g of carbs (7 g of it is dietary fiber), 0.7 g of fat, and 2 g of protein.
A 2/3-cup serving of blackberries will provide your body with 35% vitamin C, 4% vitamin A, 2% calcium, 3% iron, and 5% magnesium of the recommended daily intake.
If you think that's impressive enough, wait until you see the other vitamins and minerals that blackberries are packed with:
- Phosphorus (31.7 mg per cup)
- Potassium (233 mg per cup)
- Zinc (0.77 mg)
- Copper (0.3 mg)
- Pantothenic Acid
- Vitamin B6
What Are Some Benefits of Blackberries?
The beauty of blackberries goes well beyond their sweet and pleasing taste. They have impressive health benefits as well.
Blackberries are loaded with vitamin C
Just a cup of raw blackberries alone carries 30 mg of vitamin C, which is half the recommended daily vitamin C intake.
Vitamin C is essential for healing wounds, regenerating skin, absorbing iron, fight free radicals, prevent scurvy disease, and forming collagen in bones, tissues, and blood vessels.
Vitamin C can also help you recover from the common cold more quickly.
Blackberries are high in fiber
Fiber is something the body doesn't naturally produce. Hence, it's crucial to get a good amount of fiber from the foods we consume.
However, most people don't get enough fiber in their diet. This causes problems in digestive health.
People who don't get enough fiber often experience bloating, stomach pain, and constipation. A 2013 study also tells us that not getting enough fiber may increase your risk of heart disease.
A fiber-rich diet can help you reduce cholesterol levels, promote regular bowel movements, and control blood sugar levels.
Fiber also promotes a healthy gut. And with protein, fiber can help you curb your cravings.
Blackberries are a great source of vitamin K
Perhaps, one of the most underrated vitamins is vitamin K. It might surprise you, but vitamin K is actually the reason why you don't bleed excessively when you cut yourself.
Vitamin K helps your blood clot. It also plays a vital role in bone metabolism. Lacking vitamin K may lead to bone fracture and thinning.
Interestingly, a cup of blackberries contains 29 micrograms of vitamin K already. This is over one-third of the RDI.
Are Blackberries Keto-Friendly?
Yes, blackberries are berry keto-friendly (bad pun). They're naturally sweet but are still relatively low in carbs compared to other fruits.
Aside from being a low-carb fruit, blackberries have an impressive nutritional profile, making them even better!
They're also packed with essential minerals, potent antioxidants, and fiber.
Not only are blackberries filled with goodness, but they can reduce cholesterol, improve blood sugar, and protect you against certain diseases (thanks to its high vitamin C content).
Ideal Portion for Eating Blackberries
Blackberries may be keto-friendly, but you have to remember the famous saying: too much of anything is bad for you.
Blackberries still contain fructose, a natural sugar. So it's essential to consume them only in moderation. A cup of raw blackberries should be enough to satisfy your sweet tooth.
The best way to enjoy blackberries is by turning it into a smoothie or adding it into your keto-friendly Greek yogurt.
If you're not a lover of blackberries, then you can opt for other berries that are also relatively low in carbs.
Raspberries and strawberries are just as good as blackberries (or they might be even better!).