Strawberries On Keto Diet
Millions of people all over the world are concerned about their weight. Some of them are racking their brain trying to find a magic weight loss bullet, others are busting a sweat in the gym and banging out reps after reps to trim off the unwanted inches, and there’s a whole other camp of people who are being both nit-picky about their diet ad highly productive exercise-wise in order to boost their overall well-being. That is why today, there are a bazillion various diets that claim they can help to achieve your weight loss goals. There are nutrition plans for all tastes: highly restrictive, well-balanced, promising fast results, and more. For this reason, it is rather hard to understand how to create a daily meal plan that would meet all the requirements of the dietary pattern you have decided to choose. Today we will talk about strawberries on a keto diet.
The keto diet is catapulting in popularity among health-conscious people. But for many newbies it is hard to figure out what foods can be included in their meal plan, and what foods should be avoided. It is especially complicated now when summertime is in full swing, and you’re bombarded with all the rainbow-colored fruits and veggies that are now in season. This article will shed light on one of the most common questions among the keto dieters – are strawberries recommended on a keto diet? What other fruits can you eat? Read on to find out.
The Keto Diet: Short Description
The keto diet is one of the trendiest nutrition plans in the world of weight loss at the moment. The amount of followers is constantly growing thanks to the positive results people are getting. It is not overly restrictive and can provide the dieters with all the necessary nutrients.
The keto diet is a low-carb meal plan, and the premise is that you get most of your calories from healthy fats and protein, and limit your carb intake to a strict minimum. While following this diet, it is recommended to consume only 20-50 grams of carbohydrates per day. By eating this amount of carbs, you will push your body into a metabolic state called ketosis.
About The State Of Ketosis
When your body is in this state, your main source of energy shifts from glucose (blood sugar) to fat. It occurs because of the limited amounts of glucose in your body, which is used as an energy source when you stick to a normal diet. The dieters can reach such an effect only by following low-carb nutrition plans, such as the keto diet. They achieve it by avoiding starchy and sugary foods, sweet sodas, grains, bread, pasta, and other carbs. It usually takes 3-4 days for your body to get into this state. While sticking to the keto diet, you should get only 5% of your daily calorie intake from carbs, 20% – from protein, and the vast majority, i.e. 75% – from healthy fats (6, 7, 9).
Your daily meal plan should include meat and poultry, seafood, high-fat dairy, oils, nuts, seeds, berries, and low-carb/non-starchy veggies. It is better to choose vegetables that grow above the ground. Cauliflower, cabbage, broccoli, and zucchini are the best options for your keto meal plan. You can drink water, unsweetened tea, coffee, and bone broth. This dietary pattern has a number of benefits. For instance, it helps to lose weight and reduces hunger. It may also lower your risk of cancer and heart disease, may help to reduce acne, bring down your blood sugar levels and more (9).
So, the ketogenic diet is quite effective and provides your body with numerous nutrients. However, it is important to understand that when it comes to lifestyle and nutrition changes, everything is quite individual. You cannot know how this meal plan can affect your body, and that’s why it is critical to consult a nutritionist before starting your keto diet.
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The keto diet isn’t too restrictive, but you still have to say limit certain staple fruits and veggies. For instance, bananas are packed with health benefits. They are a rich source of vitamin B6 and C, manganese, potassium, and other nutrients that are essential for your body. However, it is better to avoid this fruit, if you have decided to stick to the keto diet. One small banana contains approximately 22 grams of net carbs, which will have a significant impact on your daily carb allowance. And what about strawberries on a keto diet? Can you include them in your meal plan?
Strawberries are not only a delicious dessert. They are packed with antioxidants that are essential for your overall health (1). These berries can lower your risk of heart diseases, diabetes, and even cancer. Due to potassium content, strawberries can help to support your heart health. They also contain high amounts of water, that helps your body stay hydrated and avoid constipation. This berry is perfect for people with diabetes, as its high fiber content helps to keep your blood sugar levels on an even keel. Fiber has a positive effect on your digestive system as well. Besides, strawberries are a rich source of vitamin C and folic acid, which are essential for your body (3). But can this berry be a part of your keto meal plan?
The answer is yes. You can safely add strawberries to your keto diet. There are 9 net carbs per one cup of whole strawberries.. One medium strawberry has approximately 0.6 grams of net carbs (0.9 total). So, scatter some strawberries over your salad or eat them as a healthy and nutritious snack without throwing yourself out of ketosis.
What Other Fruits Can I Eat On A Keto Diet?
Despite the fact that there are many fruits and veggies that should be limited on a keto diet, you are given the green light to eat these ones:
Blackberries, Raspberries, And Blueberries
As you can see, strawberries are a perfect option for the keto diet. The same goes for blackberries, raspberries, and blueberries.
For instance, blackberries are a delicious addition to your desserts which carries tons of benefits. They are packed with manganese, and vitamins C and K, which boost your brain function, support your skin health, and have anti-inflammatory properties. Due to high content of anthocyanin and ellagic acid, frequent consumption of blueberries can help to suppress the mutation of body cells and slow down the development of cancer.
Raspberries are loaded with antioxidants called flavonoids. They help to lower your blood pressure and support the health of your arteries, significantly cutting the risk of heart disease.
These berries have a lower carbohydrate content than other fruits. That’s why you can add them to your daily meal plan.
Blueberries are high in antioxidants and vitamin C as well. These properties promote skin health and your general well-being. However, blueberries have a higher carb content. They can be included to your menu, but you have to keep track of how many of them you pop in your mouth in order not to go overboard and kick yourself out of ketosis.
One cup of blackberries or raspberries has 6.5-7 grams of net carbs, while one cup of blueberries – 18 grams of net carbs.
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This creamy fruit has been dominating social media for quite some time now. Avocados have a high content of monounsaturated fatty acids, and are also extremely nutrient-dense. They are packed with vitamins C, I and K, magnesium, potassium, folate and a number of other vital nutrients. They contain beta-sitosterol which helps to lower cholesterol levels. Vitamin K is essential for your bone health, and folate protects your body from certain types of cancer. It also helps to lower your risk of depression. High fiber content supports proper functioning of your digestive system and prevents constipation. Avocados also have antimicrobial properties (10). They are keto-friendly, as their carb content is approximately 3 grams of net carbs for one whole fruit (136g).
Watermelon is probably the most popular fruit in summer, as it is refreshing and hydrating. It is also a great source of lycopene, which is an antioxidant that decreases the damage of your body cells and fights illnesses (8). Vitamins A and C, copper and potassium, that can be found in watermelons, promote the proper functioning of your body. This fruit has approximately 11.5 grams of net carbs per one cup.
Lemon is another fruit that sits on the list of keto-friendly foods. One lemon wedge has only 0.5 grams of net carbs (approximately 5.5 grams per fruit). This fruit is packed with pectin. This is a sort of fiber that has anti-inflammatory properties and helps to normalize your blood sugar levels (2). Vitamins B6 and C, and potassium that can be found in lemons are also critical for your body. So, you can safely add lemon to your daily food intake. Lemon will be not only keto-friendly but will also provide you with a number of health benefits.
Peaches can be a delicious addition to any dessert or a nice healthy snack. They contain vitamin C, potassium, iron, and fiber. This fruit is not that nutrient-dense, but still offers a number of health benefits. Vitamin C is an antioxidant that can help to lower your risk of cancer development. It can also improve the health and appearance of your skin. This results from the fact that vitamin C takes part in forming collagen, which is essential for your skin health. Peaches also have an increased fiber content which promotes a number of benefits for your health. Fiber helps to decrease your risks of cancer, diabetes, cardiovascular disease, obesity, and more. Peaches are keto-friendly – they have only 12.5 grams of net carbs per one cup.
In conclusion, as you can see, strawberries can be a part of your meal plan. You can safely add them to your dishes or eat them as a snack. They will provide your body with all the necessary nutrients needed to support your health.
However, remember that too much of anything could have the opposite effect – be moderate in your diet. It is also essential to follow other rules of a healthy lifestyle, including the necessary amounts of high-quality sleep and hydration (4). These aspects are vital for your well-being. Remember, that a healthy diet is a well-balanced diet. It should provide your body with all the necessary vitamins, minerals, and nutrients (5). Don’t forget about regular physical activity, as it is 50%of your success. Make it a rule to consult a doctor or dietitian before making any adjustments in your lifestyle.
Apart from following a proper diet, physical exercise is also essential for your body and health.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- Berry Phenolic Antioxidants – Implications for Human Health? (2018, ncbi.nlm.nih.gov)
- Biological Activity and Pharmacological Application of Pectic Polysaccharides: A Review (2018, ncbi.nlm.nih.gov)
- Everything you need to know about strawberries (2019, medicalnewstoday.com)
- Hydration: Why It’s So Important (2020, familydoctor.org)
- Importance of a Well-Balanced Diet (n.d., livestrong.com)
- Is a keto diet the best way to lose weight? (n.d, bbc.co.uk)
- Pros and Cons of the Ketogenic Diet (n.d., nm.org)
- Watermelon lycopene and allied health claims (2014, ncbi.nlm.nih.gov)
- What’s a Ketogenic Diet? (2019, webmd.com)
- Why is avocado good for you? (2017, medicalnewstoday.com)