If you want to satisfy your sweet tooth while staying in ketosis, then berries are the best fruits that you can consume. Berries are among one of the most loved, nutritious, and healthy fruits. Who doesn’t love berries?
The benefits of berries are numerous and have been proved by several studies. However, not all kinds of berries are Keto-friendly, as some are incredibly high in carbs.
This article will come across the top berries to consume while staying on a ketogenic diet.
Most delicate berries to Consume on a KETO diet.
Berries like blueberries, strawberries, raspberries, and blackberries are generally low in carbs. This short portion of carbs makes them a better choice for the Keto diet.
People like to have strawberries with desserts, jams, and jellies. They are a sterling source of potassium, Vitamin C, etc. Not only do strawberries contain Vitamin C and potassium, but they are also very rich in antioxidants and plant compounds.
These antioxidants and plant compounds present in strawberries might improve your heart health and blood sugar levels. Strawberries contain 0.3% fat, 0.7% protein, 7.7% fat, and 91% water. They are also high in fiber; hence consuming them on a Keto diet is beneficial.
Blackberries do not only taste great and are sweet, but they also have a high nutrient value. They contain essential minerals and vitamins like K, C, and manganese. Vitamin C present in the blackberries is necessary to form blood vessels, heal wounds, bones, etc.
Furthermore, Vitamin C can aid in boosting immunity and fighting illness. They are also a great source of fiber. Fiber makes you feel fuller, and by consuming fiber, you can fight problems like constipation.
Further, a study has shown that blackberry extract has antibacterial and anti-inflammatory properties that might prevent gum diseases or the control cavity.
If you want to eat something juicy and sweet while sticking to the ketogenic diet, then raspberries will serve your purpose. Raspberry is a delicious fruit that comes from a plant species. Raspberries have multiple types, but the most common is the red one.
These berries are rich in magnesium, phosphorus, Vitamin C, K, manganese, etc. A single cup of raspberries contains 6.7 grams of net carbs and 8 grams of fiber, making them the right choice for the Keto diet.
Raspberries might also reduce the risk of diabetes, cancer, and obesity). Still, extensive research is needed to give a conclusive answer.
Blueberries are extremely popular all over the world. They have great taste and are considered a super food because of their high nutrient value. Blueberries contain the highest antioxidant contents, which aid in improving blood sugar levels.
They have 84% water, 14% carbs small amounts of fat and protein. Like other berries in our list, blueberries also provide vital minerals and vitamins like manganese, Vitamin C, etc. They have antioxidant plant compounds, which can improve heart and brain health.
It might also improve blood sugar.
Berries are delicious, but they can provide several health benefits provided that you consume an adequate amount. There are many other berries, but we have listed the best ones that complement the Keto diet.
Enjoy Berries! Stay Healthy!
Giampieri, F., Tulipani, S., Alvarez-Suarez, J. M., Quiles, J. L., Mezzetti, B., & Battino, M. (2012). The strawberry: composition, nutritional quality, and impact on human health. Nutrition (Burbank, Los Angeles County, Calif.), 28(1), 9–19. https://doi.org/10.1016/j.nut.2011.08.009
González, O. A., Escamilla, C., Danaher, R. J., Dai, J., Ebersole, J. L., Mumper, R. J., & Miller, C. S. (2013). Antibacterial effects of blackberry extract target periodontopathogens. Journal of periodontal research, 48(1), 80–86. https://doi.org/10.1111/j.1600-0765.2012.01506.x
Skrovankova, S., Sumczynski, D., Mlcek, J., Jurikova, T., & Sochor, J. (2015). Bioactive Compounds and Antioxidant Activity in Different Types of Berries. International journal of molecular sciences, 16(10), 24673–24706. https://doi.org/10.3390/ijms161024673