Keto diet is low fat, adequate-protein, and a high-fat diet. So, fruits are generally banned on a keto diet because they are high in sugar.
Sugar spikes the blood sugar level that can pull you out of ketosis. So, you also need to check the glycemic index of the food you are eating.
Apple considered very healthy fruit. You probably already have heard ‘An apple a day keeps a doctor away’.
Now, question rise “can you eat an apple on a keto diet” is it ketogenic. Let’s, dig a little bit deeper.
Nutritions of apple
Apple is high sugar and low in fat as well. In fact, an apple contains 0g fat.
100g raw, unpeeled, medium-sized apple can provide –
- Calories – 52kcal
- Total carbs – 13.8g
- Fiber – 2.4g
- Net carbs – 11.4g
- Sugar – 10.4g
- Protein – 0.3g
- Fat – 0.2g
Apple also contains vitamins and Antioxidants too. It contains vitamin C, potassium, quercetin, catechin, chlorogenic acid, etc. important antioxidants.
Is apple keto-friendly?
No, Apple is not a keto-friendly food.
If you are on a keto diet, you can eat less 30g carbs, in some cases, 50g or more depends upon what type of keto diet you are following.
A medium-sized apple weighs around 70-100g and it contains 11g net carbs which purely sugar, although it is natural sugar.
If you eat an apple its almost all the calories come from carbs and it can kick you out of ketosis.
So, you need to stay away from apple on a keto diet.
But, what if you are missing the taste of apple and you want to eat an apple on a keto diet. Here is how.
How to eat an apple on a keto diet?
The first thing you should know we aren’t saying that you should eat an apple on a keto diet. But if you are missing the taste of apple, then you can eat in little apple occasionally.
But you need to get ready to take a massive amount of calories.
A keto diet contains more than 70% calories from fat and less than 10% calories from carbs. If you eat a medium-sized apple (100g), it will provide you about 12 net carbs.
12g carbs will provide 48 calories and you need to eat 17-18 g fat to compensate for 12g net carbs.
If you want to eat an apple on a keto diet cut down on portion. But you if you want a little more apple to your diet, also add more fat to your diet to compensate these carbs. You can eat a half apple with 3-4 tablespoon of peanut butter or low carbs nuts or flaxseed oil etc.
You should avoid apple completely if you are on a keto diet for weight loss.
Health benefits of Apple on a keto diet
You may already have heard thousands of times an apple a day keeps the doctor away. But, “an apple a day can kick you out of ketosis” because sweet some apple contains more than 20g net carbs and it is mostly sugar which is enough to kick you out of ketosis.
So, apple has more downsides than benefits on a keto diet.
What are the other alternates of apple on a keto diet?
These are fruits that contain fewer carbs and can fit your keto diet better than an apple. Try these fruits instead of apple
- Olive –100g of olives contain 2.6 net carbs.
- Lemon – 1 ounce (30g) of lemon contains 2g net carbs.
- Watermelon – 100g of watermelon contains 7.1g net carbs and 91g water.
- Cantaloupe – 100g of Cantaloupe contains 7.2g net carbs.
- Limes – 100g of lime contains 7.8 net carbs.
- Honeydew – 100g of Honeydew contains 8.2g net carbs.
- Peaches – 100g of peaches contains 8g net carbs.
The Keto diet is very low carbs and high-fat diet. In a standard Ketogenic diet, less than 10% of calories come from carbs.
Apple is very high in carbs and most of its calories come from sugar, which contradicts the ketogenic diet.
So, avoid apple on keto. It would better for you and for your ketosis.