Are Blueberries Keto-Friendly?
A lot of people have been following different diet plans to find the best diet plan for them. Currently, the ketogenic diet or popularly known as keto diet involves a diet that minimizes carbohydrate intake and increasing fat intake as a replacement.
By giving up carbs and increasing fat intake, multiple studies showed that the keto diet is an effective way to lose weight.
Since the keto diet aims for a low carb and high-fat diet, you may be wondering what fruits to include and avoid in your diet?
Let’s take blueberries as an example. Blueberries are tasty and nutritious. It’s also proven to contain some health benefits like prevention of cancer and heart diseases and memory improvement.
If you’re curious enough to find out if blueberries are keto-friendly, read this article to find out the answer!
Blueberries are believed to be also helpful in losing weight because it influences a person’s genes that regulate fat-burning which then helps reduce fat in our body.
The real question is, can a person who strictly follows the keto diet include blueberries in his or her diet?
In keto diet, it’s very significant to focus on the number of carbs that the body consumes.
This explains why people who are on a keto diet have a limit of 30 grams of carbohydrates per day to enter ketosis.
Ketosis, on the other hand, has a wide range of benefits which include weight loss and lower blood sugar levels.
So, fruits and other food which contain high sugar must be limited in order to maintain ketosis.
Are blueberries keto-friendly?
But what about blueberries? Well, good news for blueberry lovers!
While blueberries contain slightly higher sugar compared to other keto-friendly fruits like avocado, it’s still considered keto-friendly if you eat less than a cup.
It has lower carbs than most fruits and has an impressive list nutritional value because it contains fiber, antioxidants, and cancer-fighting nutrients.
Approximately, a cup of blueberries has 21 grams of net carbs. Net carbs are simply the number of carbohydrates that the body intakes. It can be computed by subtracting the total number of fiber from the total number of carbohydrates.
Keto-Friendly Blueberry Desserts
Since the keto diet highly focuses on the number of carbs, there are some recipes that you can choose from to enjoy while maintaining ketosis.
Keto Smoothie - This one is best to consume as a post-workout meal because it helps you to recharge in a very healthy way.
Not only is it healthy because it contains vitamin C and antioxidants but it is also very easy to make.
You only need to add and mix yogurt, protein powder, and coconut milk or almond milk and you’re good to go.
Blueberry Muffin - This one is inspired by the blueberry muffin of Starbucks. To make this, you only need to mix almond flour, coconut flour, and oat flour.
Add cinnamon, sweetener, baking powder, egg, mashed banana, non-dairy milk, and frozen blueberries for taste.
This can be baked using either a microwave or an oven.
Blueberry Keto Fat Bombs - This one approximately contains 1 gram of net carbs per piece. For this recipe, you will be needing frozen blueberries, almond flour, butter, lemon juice, and granulated erythritol.
As much as possible, it’s best to use natural products like erythritol as a substitute for the sweetener. It is 70% as sweet as the regular sugar which is why it’s keto-friendly.
Fat is rad and carbs are bad.
In the end, most fruits have high sugar content (and therefore, high carbs) to be keto-friendly BUT blueberries aren't one of those.
To recap, one cup of raw blueberries have about 80 calories which is about 21 grams of carbohydrates. It also yields almost 4 grams of fiber.