Exploring Blissfully Keto Fruits For Sweet Satisfaction

"Keto is not just about losing weight; it's about gaining health."

Your Guide To Keto-Friendly Fruits

The concept and focus of the ketogenic diet is on low-carb eating.Individuals on a ketogenic diet focus on keeping their net carb intake low to achieve or maintain the state of ketosis so the body burns fat for fuel instead of relying on carbohydrates. Although your diet has shifted to low-carbohydrate foods, you can experience sweet delights. There is an assumption that most fruits are high in carbohydrates. This is true. However, some fruits containing antioxidants and nutrients can be incorporated into your Keto lifestyle. This article will explore blissfully keto fruits for sweet satisfaction and guide you to keto-friendly fruits for your Keto success. 

It is essential to make informed choices about fruits to maintain ketosis. The Keto diet aims to keep carbohydrate intake to 30-50 grams daily. As you know, refined sugar and high carbohydrate intake are not part of the Keto Diet.

Sugar And Fruits

Refined sugar is obtained from sugar cane or sugar beets. Refined sugar, or sucrose, is found in dairy milk and other foods. Refined sugar is added to processed foods, shelf foods, candy, baked foods, desserts, and beverages. Most households keep a sugar bowl on the dining table or in the kitchen to add sugar to hot beverages or foods. Refined sugar causes spikes in the blood sugar level in the body and is a high carbohydrate source. 

Honey is a natural sweetener and is a form of refined sugar. When honey is aged, it turns into sugar granules. It is a process called crystallization. The crystallized honey can still be eaten and used as a sweetener in its crystallized form. Honey is a mixture of sugars, including glucose and fructose, with other components of water, enzymes, and small amounts of vitamins and minerals. The sugars in honey can impact blood sugar levels and carbohydrate intake. 

Fruits are an added culprit when it comes to sugar intake. Fruits contain fructose, sucrose, vitamins, antioxidants, fiber, and minerals. Although fruit contains nutrients, the fructose and sucrose in the fruit have the same effect on the body's blood sugar level as refined sugar. Fruit causes the blood sugar level in the body to spike as well. 

How To Calculate Net Carbs

However, some fruits have a low impact on the body's blood sugar level. They are berries, and they are generally lower in net carbs. The focus is on net carbs, and to consider that dietary fiber isn't fully digested and doesn't significantly impact blood sugar levels. Net carbs are calculated by subtracting the total grams of fiber from the total grams of carbohydrates in a food item. This approach provides a more accurate representation of the effects of insulin and blood sugar levels. 

Below is an example of a keto-friendly fruit with its total grams of carbs minus fiber to get the total grams of net carbs:

Strawberries:

Total Carbohydrates: 9 grams per 100 grams

Dietary Fiber: 2 grams per 100 grams

To calculate net carbs: Total Carbohydrates - Dietary Fiber Net Carbs in 100 grams of strawberries: 9 grams - 2 grams = 7 grams

This example of 100 grams of strawberries contains 7 grams of net carbs. Strawberries are a good choice for the keto diet due to their low net carb content and beneficial nutrients.

Where To Find The Total Grams Of Carbs In Fruit Foods

You can find the total grams of carbs and the total grams of fiber of fruit on the nutrition label of the fruit. If not the nutrition label of the fruit to find the total grams of carbs and fiber in fruit, then check the USDA Food Composition Database, MyFitnessPal, Cronometer, or Fat Secret by doing an online search. There are cookbooks, nutrition books, and grocery store websites that sometimes provide carb and fiber content in their foods. 

Besides fiber, berries contain fiber, antioxidants, vitamins, minerals, and flavonoids. Berries are lower in net carbohydrates and sugar. (Total carbohydrates minus fiber equals net carbs.) Berries make great Keto Desserts and snacks and are lovely for decorating and garnishing other foods.

Meet The Berry Family In The Keto Diet 

It is easy to remember the berry family in the Keto Diet. The berries to include in the Keto diet end with "berries."

Listed below is the berry family to include in the Keto Diet: 

Strawberry 

Blueberry 

Blackberry 

Raspberry 

Mulberry 

Elderberry 

Cranberry

Goji berry

The carbohydrate content of berries can vary, so always check the nutritional and portion sizes to ensure they align with your Keto goals. Consider your total net carbohydrate content from all food sources throughout the day to stay within your carb range for ketosis. (Total carbohydrates minus fiber equals net carbs.)

More Fruits To Include In The Keto Diet

Black or red currants

Rhubarb

Limes

Lemons

Coconut 

Tomatoes

Avocado

Fruits That Should Not Be In The Keto Diet

It seems obvious, but for clarification, the fruits not in the Keto Diet are high-carb and high-sugar. Some Keto Dieters can occasionally include some of these fruits in their diet, but of course, it can break the state of ketosis in the body if the high carb fruit is overconsumed.

Below are listed the high-carb and high-sugar fruits that are not included in the Keto Diet:

Bananas

Grapes

Mangoes

Pineapple

Oranges, tangerines, and grapefruits

Apples

Pears

Pomegranates

Cherries

Dried Fruits like apricots, dates, and raisins

Watermelon

Cantaloupe

Honeydew

Plums

Peaches

Apricots

Prunes

Kiwi

Starfruit

While these are high-carb and sugar fruits, there are parts of these fruits to include in your Keto Diet, such as the rinds of oranges, tangerines, and grapefruits. This also includes the rinds of lemons and limes. The rinds of these fruits add flavor to baked foods in a natural way.  Often, there is more nutrition in the rinds and piths of citrus fruits than in the pulp of the fruit. The rinds of these fruits do not contain carbs or sugar, and they are great used in Baked Sweet Breads during the holidays. 

As always, check the labels of everything you eat to ensure you are getting the nutrients your body needs and to check each food's carbs and sugar content, no matter what the food is. Foods you think are not high carb and high sugar can surprise you. 

Enjoy the Blissfully Keto recipe for Mixed Berry Jam below!

Keto Recipe: Mixed Berry Chia Jam

Ingredients:

• 2 cups mixed berries (e.g., strawberries, raspberries, blueberries, blackberries)

• 2-3 tablespoons keto-friendly sweetener (e.g., erythritol, stevia, monk fruit) to taste

• 2 tablespoons chia seeds

• 1 teaspoon lemon juice (optional, for flavor)

Instructions:

Prepare the Berries:

1. • Wash the berries thoroughly and remove any stems or leaves.

   • If using strawberries, hull and chop them into smaller pieces.

Cook the Berries:

1. • In a saucepan, combine the mixed berries and lemon juice (if using).

   • Heat the berries over medium heat, stirring occasionally, until they start to break down and release their juices. This will take about 5-7 minutes.

Sweeten the Jam:

0. 0. • Once the berries are softened and juicy, add the keto-friendly sweetener to taste. Start with a smaller amount and adjust according to your preference for sweetness.

Add Chia Seeds:

• Stir in the chia seeds. Chia seeds will absorb the liquid and help thicken the jam naturally.

   

Simmer and Thicken:

0. 0. • Continue cooking the mixture over low to medium heat, stirring occasionally, for another 10-15 minutes or until the jam thickens to your desired consistency.

Adjust Sweetness and Flavor:

0. 0. • Taste the jam and adjust the sweetness and flavor if needed. You can add more sweetener or a dash of vanilla extract for extra flavor.

Cool and Store:

1. • Remove the saucepan from heat and allow the jam to cool slightly. As it cools, it will continue to thicken.

   • Transfer the jam to a clean glass jar or container. Once completely cooled, seal the container and store it in the refrigerator.

Enjoy!

1. • Your homemade keto mixed berry chia jam is ready to enjoy! Use it as a topping for keto-friendly pancakes, waffles, yogurt, or as a spread on low-carb bread and cakes.

This homemade mixed berry chia jam is a delicious way to add a burst of berry flavor to your keto meals without the added sugars. Remember to adjust the sweetener to your taste and preference.

Sincerely yours,

Blissfully Keto