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Are green apples okay on keto?

The ketogenic (keto) diet has become incredibly popular in recent years as a way to lose weight and improve health. But with strict limits on carbs, many people wonder if fruits like apples can fit into a keto eating plan.

This article reviews whether green apples can be included on a keto diet and provides tips for fitting them in.

What is the keto diet?

The keto diet is a very low carb, high fat diet. It typically limits carbs to less than 50 grams per day. The goal is to get the body into a state of ketosis, where it’s burning fat for fuel rather than carbs.

To achieve ketosis, the keto diet emphasizes high fat foods like meat, fish, eggs, dairy, nuts and seeds. It limits carb-heavy foods like grains, legumes, fruits, starchy vegetables and sweets.

The keto diet has been shown to promote weight loss and improve certain health conditions like type 2 diabetes. However, it’s controversial and may not be suitable for everyone.

Are green apples keto-friendly?

Green apples contain about 13 grams of carbs per medium fruit (182 grams).

This carb count is quite high considering the strict 50-gram daily limit on keto. However, green apples do have a few advantages that make them more suitable for keto than other fruits:

  • They’re lower in carbs than most other fruits like bananas, grapes and mangos.
  • They’re high in fiber, providing 4 grams per medium apple. Fiber does not raise blood sugar or impact ketosis.
  • They have a low glycemic index (GI) of 39, meaning they should not cause big blood sugar spikes.

Given their relatively low carb and high fiber content, green apples are one of the best fruit choices for keto. Many people can fit a small apple into their daily carb limit.

Tips for fitting green apples into your keto diet

Here are some tips for fitting green apples into a keto eating plan:

  • Watch your portions. Stick to 1 small or medium apple at a time and account for the carbs in your daily limit.
  • Eat apples post-workout. Your body can better tolerate carbs and fiber when your muscles are depleted after exercise.
  • Pair apples with fat or protein. The fat and protein help slow digestion, preventing sugar spikes. Try topping apples with nut butter.
  • Avoid excessive fruit intake. Though healthy, overdoing fruit on keto can easily kick you out of ketosis.
  • Test ketones. Use urine strips to ensure you stay in ketosis when adding apples and other higher carb foods.

Nutrition facts

Here are the nutrition facts for a medium green apple (182 grams):

Nutrient Amount
Calories 95
Fat 0.3 g
Carbs 25 g
Fiber 4.4 g
Sugar 19 g
Protein 0.5 g

As you can see, over two-thirds of the carbs in green apples come from sugar. But their rich fiber content helps slow sugar absorption.

Health benefits

Here are some of the top health benefits of green apples:

  • High in antioxidants. Antioxidants like vitamin C, quercetin and catechin help fight damage from free radicals.
  • May promote gut health. The polyphenol antioxidants act as prebiotics that feed healthy gut bacteria.
  • Help control appetite. The fiber adds bulk and slows digestion to help you feel full.
  • May lower cholesterol. Soluble fiber like pectin can help reduce LDL (bad) cholesterol levels.
  • May regulate blood sugar. Fibrous apples help prevent blood sugar spikes.

Downsides of green apples on keto

Despite their advantages, green apples do come with some downsides on keto:

  • Their carb counts can quickly add up and surpass keto limits.
  • They contain fructose, which may promote fat storage in excess amounts.
  • Fruit sugars can increase cravings for other high-carb foods.
  • Some people experience digestive issues from too much fiber on low-carb diets.

To minimize these issues, focus on keeping portions small and pairing apples with fat and protein. Avoid going overboard with your fruit intake.

Other low-carb fruits

Here are a few other lower carb fruits that can work for keto diets in moderation:

  • Strawberries
  • Blueberries
  • Raspberries
  • Blackberries
  • Lemons
  • Limes

These all provide less than 10 grams of net carbs per serving. But they can add up fast, so track your portions.

The bottom line

Green apples can fit into a keto diet in moderation. A small or medium apple contains 13 grams of net carbs, so you can likely work it into your daily carb limit.

The best ways to fit green apples into your keto diet include:

  • Keeping portions to 1 apple or less per day
  • Enjoying apples after a workout
  • Pairing apples with fat and protein
  • Avoiding going overboard on fruit intake
  • Testing ketones to ensure you stay in ketosis

Overall, green apples make a great occasional treat in a keto eating plan. Just be mindful of your portions.