Have you ever asked yourself or your friend if you can eat apples on Keto diet? Well, you are at the perfect place to find the answer to such a question.
If you’ve recently started a keto diet you’ve likely come to the realization that many foods are not allowed, even those that are generally thought of as “healthy.”
You’ve heard the saying “an apple a day keeps the doctor away,” but can you even eat apples on a keto diet? No, you can not eat apples on a Keto diet. Apples are generally NOT allowed on a strict keto diet. Since apples are considered a high-sugar and high-carb fruit, they are unfortunately not generally allowed on keto.
We will go over how you can start your keto diet, compare the nutritional value of the different apple varieties, and present some fruits you can have in place of apples.
Table of Contents
How Can I Start A Keto Diet?
The best way to get started on a keto diet is to begin removing carbs from your current diet. Most of us eat a high amount of carbs everyday, but in a keto diet this amount gets cut down to a very small percent.
Individuals on a keto diet generally only get between 5%-10% of their energy from carbs, the rest comes from fats and protein.
The goal of the keto diet is to put your body into a state of ketosis. When this occurs your body begins to use its stored fat for energy instead of relying on carbs everyday.
It can take a while for your body to get into ketosis, and it is difficult for some to maintain.
However, you simply need to track the food you are eating and know which foods to cut out.
As you might already know, although most fruits are generally considered healthy, many are also fairly high in natural sugar and carbs, therefore there are very few fruits that are allowed on the keto diet.
What Fruit Can I Eat On A Keto Diet?
While most of your diet on keto will consist of fats and protein, if you’re craving fruit or wanting to incorporate foods high in fiber, vitamins, minerals, and antioxidants into your diet, there are fruits you can eat on a keto diet.
Some common fruits that individuals on keto will eat include:
- Kiwi, and
If you’re asking if avocado and olives are actually fruit, the answer is technically yes! Avocados also provide a good amount of healthy fat to your diet, and olives have strong anti-inflammatory effects, making both a great addition to your keto staples.
The other fruits are more likely to fulfill your fruit craving and simply don’t contain as many carbs and can therefore be eaten in smaller amounts on a keto diet.
You’ll notice of course that we didn’t include apples on our list.
Do Apples Have A Place In The Keto Diet?
Apples are a high-sugar and high-carb fruit. Having one apple can max out the total carbs that an individual on a keto diet can have for their entire day.
Apples contain higher amounts of carbs than all of the fruits we previously discussed. For this reason they are generally not a popular choice for those on a keto diet.
Limiting your apple intake is especially important for those trying to keep their body in a strict state of ketosis. However, if you love apples and are looking to reap the health benefits of them, such as lowering their cholesterol, you could consider incorporating small amounts of apples into your diet.
It is important to have a well rounded diet, even when participating in a stricter diet such as keto. Tracking your carb intake will help you determine if you can include apples in your daily or weekly diet.
But, it is important to understand the nutritional value of all the food you are eating.
There are many different varieties of apples, all of which contain slightly different levels of sugar and carbs.
Nutritional Aspect Of Apples
The following chart compares the nutritional aspect of five different varieties of apples.
According to the USDA, each 100g of apples contains the following calories, carbs, sugar, and fiber:
|Apple Types:||Calories||Total Carbs||Sugar||Fiber|
As you can see from the chart, the granny smith apple is the lowest sugar and highest fiber choice between all of the different apple varieties.
If you’re going to incorporate apples into your diet it would be best to have granny smith, however the gala apple would be a close second.
100g of an apple is about equal to 3/5 of an apple. If you are wanting to incorporate apples into your diet, but don’t want to max out your carb allotment for the day you can consider only eating ½ or 1/4 of an apple a day.
Final Thoughts: Apples In Moderation
While it’s clear that apples should not make up the majority of your keto diet and shouldn’t be a staple you eat every day, they can be incorporated in moderation.
Apples do provide other key health benefits, such as lowering cholesterol and reducing your risk of heart attacks and strokes.
If you want to eat apples this is possible on a keto diet, as long as you eat them in moderation and cut carbs in other areas.
However, if you can mix in other lower carb fruits, such as berries, this will help you stay on track with your keto diet and keep your body in ketosis.
If you have specific questions regarding your keto diet plan it is always recommended to consult with your doctor and receive professional advice.
While the keto diet can be a great path to weight loss, it is important to always make sure your body is still getting the nutrients it needs.
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