This post may contain affiliate links which means I may receive a commission for purchases made through links. Learn more on my Private Policy page.
Are apples keto friendly? Yes, apples can be enjoyed on the keto diet but only up to a certain limit of carbs each day.
For a satisfying apple-flavored and texture without adding too many carbs, there are several alternatives. Jicama and chayote squash are two popular low-net carb options.
High in sugar
When we talk about sugar, many of us immediately think of treats like milk chocolate bars and caramel candies. But there is another type of sugar we should pay attention to: that found in fruit.
Fructose, a natural sugar, absorbs much slower than sucrose (table sugar) or other added sugars. Eating fruits that are high in fructose can help regulate blood glucose and insulin levels – particularly helpful for people with diabetes or those whose glucose levels fluctuate frequently.
Eating healthy fruits on a keto diet is achievable! Just be sure to opt for low-sugar varieties and limit your serving size accordingly.
High in carbs
When determining if apples are keto friendly, keep in mind they contain high amounts of carbohydrates – approximately 25 grams in one medium-sized apple!
Apples may contain a high amount of carbohydrates, but they’re also low in fat and protein. Plus, their high fiber content helps regulate your blood sugar levels and may reduce the risk of diabetes or heart disease.
They’re low in calories and packed with antioxidants – essential for good health. Furthermore, they’re an excellent source of vitamin C and potassium.
When on a keto diet, opt for fresh fruits. When purchasing dried fruit, be sure to read the labels for added sugars and prioritize minimally-processed options.
High in fiber
Fiber is an indigestible sugar-like substance found in fruits, vegetables and grains. It helps regulate bowel functions, lower cholesterol levels and promote weight loss by strengthening colon walls while decreasing the risk of digestive conditions such as diverticulosis or gastrointestinal cancers. Additionally, fiber helps strengthen colon walls to lower these risks.
If you’re on a keto diet, it’s essential to get plenty of fiber into your daily intake. According to the Dietary Guidelines for Americans, aim for 25 grams of fiber for women and 38 grams for men each day.
Consuming a lot of fiber is best achieved through whole foods. Avoid drinking fruit juices as they typically don’t contain much of it.
Increase your fiber intake with beans, peas and lentils by adding them to soups, stews and salads for a nutritious boost.
Low in protein
A medium-sized apple contains only a fraction of a gram of protein, yet still provides beneficial amounts of fiber, potassium and micronutrients like vitamin C.
Apples are also an excellent source of vitamin B-12 and minerals like magnesium and calcium, making them a nutritious addition to any low-carb or keto diet.
If you’re on a keto diet, limit the amount of animal-based proteins you consume. Meat, fish, eggs, dairy products and beans all contain high amounts of protein which should be reduced in intake.
Plant-based foods can also provide a good source of protein, particularly when they’re low in calories and packed with amino acids. Examples include adzuki, mung and lentil beans; legumes; nuts; seeds; unprocessed/ancient grains; as well as vegetables.