The ketogenic diet is one of the healthiest, weight loss inducing ways to eat that exists. But the reduced carb limit presents a few challenges, and none more so than when it comes to fruit. All fruits contain nutritional goodness. Yet some of them contain too many grams of net carbs to make them viable on the keto diet.
In this article we focus on the delicious raspberry to see whether it makes the keto diet grade.
Raspberries come in a range of colors from black to purple to red. Each of these varieties have their own unique nutritional profile. Here we present the nutritional facts on the red raspberry, which is the one that is most commonly consumed.
The following nutritional profile is based on a serving of 1 cup of raspberries (123 grams)
- Water: 105.0 g
- Energy 64 calories
- Protein: 1.5 g
- Carbohydrate: 14.7 g, of which 5.4 g is sugar
- Fiber: 8.0 g
- Calcium: 30.8 mg
- Magnesium: 27.1 mg
- Iron: 0.8 mg
- Phosphorus: 35.7 mg
- Potassium: 186.0 mg
- Zinc: 0.5 mg
- Copper 0.1 mg
- Manganese: 0.8 mg
- Selenium: 0.2 micrograms (mcg)
- Vitamin C: 32.2 mg
- Folate: 25.8 mcg
- Choline: 15.1 mg
- Vitamin E: 1.1 mg
- Vitamin K: 9.6 mcg
- Lutein + zeaxanthin: 167.0 mcg
- Alpha carotene: 19.7 mcg
- Beta carotene: 14.8 mcg
Are They Keto Compatible?
Yes, Raspberries are one of the best fruits out there for people who are on a low-carb diet. Of all the berries that you could eat, this food is among the lowest in grams of net carbs. That makes them ideal for keto. They also have a sweet taste, which makes a welcome addition to the ketogenic diet. All berries, and the raspberry in particular, contain a lot of fiber. That makes them great for your digestive system and helps you to lose weight.
The raspberry is very rich in antioxidants. As well as being low in grams of carbs, they’re also a very good source of Vitamins C and E, selenium, beta carotene, lycopene, lutein and zeaxanthin. In addition, they’re packed with flavonoids, which are also antioxidant in nature. These make it easier for the body to get rid of free radicals and other toxins.
Certain flavonoids called anthocyanins, which are present in the raspberry, are able to lower inflammation that can cause cardio disease. They prevent the buildup of platelets. An antioxidant rich diet has been shown to improve brain health. It has also been shown that Vitamins C and E can protect the memory of people as they age. The raspberry is a good source of these flavonoids.
The antioxidants in raspberries are able to reduce inflammation. Raspberries are a rich source of potassium, which has been shown to help prevent high blood pressure. In a single cup of raspberries, you get 186 mg of potassium. The American Heart Association recommends that people take in 4,700 mg of potassium daily.
The raspberry is a good source of both fiber and water. These help to ensure that the digestive tract is operating optimally and that waste is being efficiently excreted from the body. Research also suggests that a diet that is rich in fiber cam help to mange blood pressure, reduce cholesterol and help with fat loss.
Raspberries are a good source of vitamin C. This is beneficial for the health of your skin and your joints. It is an important component in the production of collagen. Folate is another mineral in this power packed fruit which has tremendous health benefits. Vitamin K is yet another compound in raspberries that helps to improve our health. It is important for blood clotting.
Some people may suffer adverse reactions to red raspberries. This can lead to some rather unpleasant and potentially dangerous symptoms. Click here to learn more information about these reactions to raspberries.
Raspberries can be purchased in a range of forms, including fresh, frozen and freeze dried. Frozen berries are almost as good as fresh and are usually able to be bought at a cheaper price. You can add berries to your diet by including them in your protein smoothies, or using them as a topping for yogurts and desserts.
Raspberries can be added to salads, along with grapes, walnuts and avocado. You can also blend some raspberries with water to be used as a dessert syrup.
Check out this video for some great low carb raspberry recipes.
Are raspberries Keto?
Yes, raspberries are a keto friendly fruit. They’re very low in carbohydrates, making them an ideal keto fruit snack.
How many raspberries can you have on keto?
We suggest sticking to half a cup of raspberries or blackberries per day.
Which berries are lowest in carbs?
Berries are your best bet in terms of fruit when you are going keto. The berries which have the lowest carb count are raspberries, blackberries and blueberries. However, these foods also have a low amount of fats.
What is the difference between grams of carbs and grams of net carbs?
Grams of carbs refers to the total carbohydrates in a food. Grams of net carbs refers to only the carbohydrates that are digested by the body. This does not include fiber or sugar alcohols. In calculating your carbs per day for keto, you should focus on grams of net carbs rather than total grams of carbs.
Raspberries are one of those berries that works well with the keto diet. Though there are almost no fats in these berries, they’re a fruit that is low in grams of carbs, which will help you to maintain your macronutrient ratio. Still, you need to be careful not to over indulge in this food. Keep to a serving size of half a cup of this fruit per day.