Can you eat apples on keto or pho or strawberries?
As a keto dieter, questions about what to eat on a keto diet don’t end. Every time we offer them something, a series of questions arises in their brains, contemplating if this is ketogenic.
For instance, you add sour cream to a sumptuous salad plate, and they end up typing in their phone and searching, is sour cream keto, or you offer them some dry fruits, and they ask what nuts are keto-friendly.
So, here we start today’s guide on can you eat apples on keto, and if not, then what? Without even a single pause, let’s begin:
Can You Eat Apples on Keto?
On the keto diet, you have to limit the carb intake and replace it with good fats and optimum protein consumption.
Due to this, apples are not considered keto-friendly snacks because of having a high content of carbohydrates.
But there are plenty of apple types; should they all be avoided, or can you eat apples on keto of some kind? Let’s find out:
Are Apples Keto Friendly?
Generally, apples are not keto friendly. Although these fruits come with brain-boosting healthy nutrients, fructose (a sugary element that makes apple sweet) can kick you out of ketosis.
The high fructose in apples increases the carbohydrate quantity in them, and so ketogenic diets do not allow you to consume apples as snacks or add to the keto recipes.
Are Apples High in Carbs?
Apples come in plenty of types and sizes, and as you know, a small apple will have small fructose content, so should you avoid that too? And what are other varieties like Honeycrisps or Fuji?
So, we will add details of carb content in different apples to draw a better decision, can you eat apples on keto:
Carb Content (grams)
Net carbs (grams)
7. Granny Smith
8. Envy apple
Can You Drink Apple Juice on Keto?
It is said that when you turn fruits into juices, the carb content gets increased because we add more sugar is added to the jug for taste.
However, if you add no sweetener and prepare a glass of pure juice, the number of net carbs in the apple juice will be around 14 grams.
Still, the carb content is quite high, and even one glass might complete your whole day’s carb intake. So, what will you do for the rest of the day?
Can You Drink Apple Shake on Keto?
Smoothies and shakes are a big yes on a keto diet. We find many keto experts offering recipes like Shakeology to make your palate enjoy flavorful tastes without forgoing your body ketosis.
However, when making shakes, you should be sure about the contents of the element. If these are high in carbohydrate quantity, you shouldn’t drink them.
As the answer for can you eat apples on keto is no, the same goes for shakes prepared in pure animal milk. Milk is already high in carbohydrates, and apples will double the carb content.
It means you should avoid shakes on a keto diet. However, try keto-friendly shakes from keto experts.
List of Low Carb Apples
Let’s divide apples into different groups with respect to the number of carbohydrates in them. According to this,
Envy Apples, Golden Delicious, and Granny Smith apples, also known as scilate, yellow and green apples, can be your best bets when finding low-carb apples. Their net carb content is relatively low.
Envy Apples have the lowest carbs content with just 12 grams; Golden Delicious, aka yellow apples, comes with 15 grams of net carbs, while granny smith or green apples come with 16 grams of net carbs.
These are low carb apples compared to other varieties like Gala and delicious red apples.
What is the Lowest Carb Apple?
Envy apple has the lowest carb content with just 13.8 total and 12 grams net carbohydrates. This means you can enjoy envy apples with complete confidence as these will never kick you out of ketosis.
A small apple with a 4-ounce weight can be considered the lowest carb apple because it comes with only 55 calories and 15 grams of net carbs.
As your carb intake should be no more than 50 grams a day when following a keto diet, a 4-ounce small golden or yellow apple will never kick you out of ketosis. So, can you eat apples on keto? Yes.
If you are going with medium or large apples, make sure to choose from the Golden delicious or granny smith apples, as these are the lowest in carb content.
However, do not consume it fully but eat 2 to 3 pieces from the whole that do not make more than 4-ounce weight.
Is Apple Cider Vinegar Keto?
If we say that vinegar and keto are best friends, that will not be wrong because, with one whole tablespoon of vinegar, you get just one carb, yet they make an excellent addition to many sumptuous keto-friendly recipes.
Apple cider vinegar has zero carb content.
Almost all vinegar varieties are ketogenic, whether rice vinegar, white vinegar, or apple cider vinegar. How is that possible?
Well, vinegar is prepared by fermented methods, and apple cider vinegar is mixed twice with yeast. Sugar or fructose in it is consumed by the yeast, and the remaining become excellent keto-friendly food.
How to Enjoy Apples on a Keto Diet?
The answer to can you eat apples on keto is not a clear no, but still, there are some hacks and ways you can use to consume apples or enjoy apple flavors on a keto diet.
How you can do that? Here are some hacks:
1. Choose Low Carb Apple Varieties:
As we have discussed above, envy apples have the lowest carbohydrate numbers, so you can enjoy envy apples on a keto diet.
However, make sure to take good care of the weight and ingredients before consumption. Take smaller sizes and configure the properties at first.
2. Take Smaller Meals:
Do not eat whole apples when you are on a keto diet but keep the consumption amount low. It means that instead of big apples, choose small apples.
Also, if no big apples are available, cut the fruit in half and consume 1/4th halve of an apple. By doing so, you will be able to enjoy apples without hindering the ketosis process.
3. Use Apple Substitutes:
Last but not least, for your info on can you eat apples on keto; if you love apples and want to take great fun of the flavor, go with apple substitutes to enjoy apples on a keto diet. Some good apple substitutes are:
Consume all the squash varieties as they give you a taste like apples but have low carb content. You can go with yellow squash, chayote squash, or zucchini but cook them thoroughly.
- Apple extracts:
Add apple extracts or flavors to your favorite recipes to enjoy the hint of fruit.
Jicama has the same sweetness and same squishy crunch as apples. So if you are not in the mood to cook, eat Jicama fruit.
Can I Eat Apple on Keto? – Conclusion
With the help of the above discussion powered by Look Broad Keto Guides, we can draw out a conclusion that, without a doubt, the apple is a high carbohydrate fruit as it contains rich amounts of fructose.
However, thanks to the grafting methods and advanced techniques of growing fruits, we have plenty of apple varieties, and some of these types have low carbohydrate content.
Therefore, when it comes to deciding can you eat apples on keto, choose those low-carb apple varieties; however, try to keep the quantity from moderate to low.
All with this, keto dieters who are apple fans can go with apple substitutes for the keto diet and enjoy the flavor without kicking themselves out of the ketosis.
Our discussion on can you eat apples on keto comes to the end here. For more information, you can browse our site and get more ideas on what to eat on a keto diet and in your daily routine.