Berries on a Keto Diet: Yay or Nay?

Berries! One of the most loved, tasty, and healthy fruits. Who doesn’t love berries? The benefits of having berries have been proven by numerous researches. Berries can be helpful with many diseases and symptoms. 

Berries, according to most people, are high in calories and low in fat but contain varying amounts of carbohydrates and sugars. However, berries are packed with important vitamins and minerals, plus fiber. Fiber helps slow the absorption of sugar into your bloodstream so you’re less likely to experience lows and mood swings. 

Many dietary regimes require a low intake of carbs. For example, people on a ketogenic diet have to keep their carb intake within 40 grams per day. The low-carb diets are gaining prominence throughout the world for helping people with weight loss and reversal of many weight-related issues. The most popular low-carb diet is the ketogenic diet. The ketogenic diet is trending nowadays, with fitness freaks, influencers, celebrities and fitness coaches recommending the diet to people who face increased weight and related issues.

People on these low carb diets, especially keto diet eliminate fruits, so berries, from their daily diet due to high carb and sugar levels in them. The ketogenic diet is highly restrictive in nature and this results in execution problems. 

These tasty candies are so nutritious not only because of vitamins and minerals but some of them also are rich in antioxidants. Berries, when taken in accordance with your carb intake limit, can really help you with your weight loss plan.

Most people argue that Fruits and Berries contain a lot of carbs and you can’t eat them while following a Keto Diet. Let’s take a closer look at some of the Berries which are absolutely allowed on Keto when taken in moderation or in accordance with your carb limit.

Berries are slightly higher in sugar than some fruits, but they’re still relatively low carb compared to other fruits, which means you can still get your fruit fix when they’re consumed in moderation. So you can call them Keto Berries.

Berries have a great nutritional profile, and they’re packed with beneficial minerals, antioxidants, and fiber. Not only do they have a lot of goodness, but berries have also been found to improve blood sugar, reduce inflammation, and protect against some diseases.

Here is a detailed list of Keto Berries:

List Of Keto Berries? Maybe yes, maybe no. But this list surely will help you decide what berries are best on a keto and how much can you take. 

1. Strawberries

Strawberries are delicious, sweet, and a filling fruit that you can eat in moderation on the Keto diet. It also has antioxidant and anti-inflammatory benefits.

Nutrition Facts :

Total carbs: 11 Grams

Sugar: 7 Grams

Fiber: 3 Grams

Net Carbs: 8 Grams

2. Raspberries

Raspberries are good for your heart. It contains flavonoids, powerful antioxidants that can help reduce blood pressure and promote healthier arteries.

Nutrition Facts :

Total carbs: 15 Grams

Sugar: 5 Grams

Fiber: 8 Grams

Net Carbs: 7 Grams

3. Blackberries

Blackberries can make a great addition to your Keto Meal plan. It is a low carb fruit and a great snack for weight loss.

Nutrition Facts :

Total carbs: 14 Grams

Sugar: 7 Grams

Fiber: 8 Grams

Net Carbs: 17 Grams

4. Blueberries

Blueberries are packed with antioxidants and vitamin C, which can help promote healthy skin, cognitive function, and overall health. But in terms of carbs, Blueberries have the highest amount of carbs out of all berries. So, it is best to limit your blueberries consumption while on a Keto Diet.

Nutrition Facts :

Total carbs: 21 Grams

Sugar: 15 Grams

Fiber: 4 Grams

Net Carbs: 17 Grams

Blueberry, Photo: Unsplash

5. Goji Berries

Goji Berries have a sweet taste and can be eaten raw or consumed as juice or herbal tea. They can also be taken as extracts, powders, and tablets. It contains specific antioxidants called Lycium barbarum polysaccharides, which are beneficial for health.

Nutrition Facts :

Total carbs:  21 Grams

Sugar: 12 Grams

Fiber: 6 Grams

Net Carbs: 17 Grams

Summary

Fruits are always a healthy choice. They are not just tasty but healthy too. Most fruits are rich in vitamins and minerals. Being high in calories, fruits are often ignored by some diet regimes. The keto diet regime, currently the most loved weight loss diet, can have an inclusion of berries, but with care. 

Berries are diverse and we love all! Berries are toothsome and healthy. You can’t ignore the fact that these little candies are not just candies but more. Eating too much of berries can hamper your dietary regime and fitness goals, but that is the case with everything. Excess of everything is bad, at least, in case of food, and that too when you are on a keto diet.

The guide in the article is designed to help you with your keto dilemmas! You can consult the guide whenever you want to have some berries. Your most favorite berries have been included in the list.

Just be cautious that you don’t get yourself out of ketosis. As long as you stay in, having a handful of berries isn’t bad. Things should do well if you keep track of your carb intake.

The bottom line is: “There are plenty of options to eat berries for Keto Dieters with the fewest carbs but make sure you don’t go crazy with berries as it can hinder your weight loss goals. So, stick to these guidelines while following a Keto Diet.”

If you are thinking amount starting your keto regime or get to a keto diet, please give our other related articles a read. These articles will tell you the most things you need to know about the keto diet, its benefits, and probable side effects that you might face on a keto diet if you are having any related health issues.

We wish you good luck with your keto health regime! Stay tuned for more.