Can I eat apples on keto diet?
Contents
- 1 Carbohydrates in apples
- 2 How can you replace apples in a keto diet?
- 3 Benefits
- 4 What are the benefits of Chayote?
- 5 Keto Chayote Squash Sauce
- 6 Paleo-Friendly Apple Sauce
- 7
- 8 You Might Also Like
- 9 How to Store Apples
- 10 4 Benefits of Apples
- 11 Paleo Diet: Beginners Guide
- 12 How to Start a Keto Diet: 6 Steps for Beginners
- 13 Keto Diet Food List: What to Eat and What to Limit
- 14 What Is Keto Flu and How To Avoid It
As a general rule, apples are not compatible with the keto diet, but it all depends on how much you eat the apple in your diet. One medium, green, skinned apple contains 21 grams of carbohydrates, but the nutritional value of apples will vary slightly depending on the variety and size. (Source)
This means you can, for example, eat one slice of apple and stay in ketosis. There are also different varieties of apples, and the number of carbs is different. Or if you are thinking of starting a keto diet, I always suggest you start with a Paleo diet to adapt the body to low carbs, if you want to know more about the Paleo Diet you can read my article Paleo Diet: Beginners Guide. Also, apples are Paleo friendly you can read my article about the benefits of apples.
Carbohydrates in apples
Over 20 grams of net carbohydrates may be present in a medium-sized apple. On a ketogenic diet, you typically want to maintain under 50 grams of net carbohydrates per day; therefore, eating an apple will significantly increase your daily carbohydrate intake. There are several kinds of apples, but they all contain a lot of carbohydrates. A Granny Smith apple has roughly 18 grams of net carbohydrates, compared to 17 grams for Honeycrisp, 20 grams for the gala, and 25 grams for fuji.
It is important that if you decide to include apples in your keto diet, you should choose the one with the least carbohydrates. One apple contains:
Gala 21 g total carbs / 17g net carbs
Red Delicious 22 g total carbs / 17g net carbs
Golden Delicious 13.8g total carbs / 12g net carbs
Fuji 4.8g total carbs / 4g net carbs
Granny Smith 14.8g total carbs / 11.8g net carbs
How can you replace apples in a keto diet?
You can replace apples in a keto diet with Chayote Squash, similar to apples. Details of the Chayote Squash 1 cup nutrition are as follows (source)
• Calories: 25
• Fat: 0.2g
• Sodium: 2.6mg
• Carbohydrates: 6g
• Fiber: 2.2g
• Sugar: 2.2g
• Protein: 1.1g
• Folate: 122.8mcg
• Vitamin C: 10.2mg
As you can see, it contains only 6 grams of carbohydrates in 1 cup
Benefits
Chayote squash is also known as Mirliton squash. Nutritious foods include vitamin C, folate, vitamin K, and potassium. It is also high in fiber and low in calories.
What are the benefits of Chayote?
If you are following a strong Ketogenic diet, try the following recipe with Chayote Squash instead of apples.
Keto Chayote Squash Sauce
This keto chayote squash sauce replaces the regular apple sauce.
Services 1
Ingredients
1 Any squash
1 squeeze of lemon juice
¼ spoon of apple flavor
1 teaspoon butter
1 teaspoon Erythritol
¼ a tablespoon of ground cinnamon
Directions
Peel a squash, grate it, and squeeze the juice
Heat the skillet over low heat and add the butter. Once the butter has melted, add the squash and cook for about 5 minutes, covered.
Add the remaining ingredients and cook for another 5 minutes
Put the mixture in a blender and make a puree.
Serve warmly.
Facts for a healthy diet: 6g carbohydrates, 12g fats, 1g protein.
Paleo-Friendly Apple Sauce
Services 2
Ingredients
3 apples peeled and chopped
½ a cup of water
1 teaspoon raw honey
¼ A tablespoon of mature cinnamon
Directions
Heat a pan over medium heat
Add apples, water, honey, and cinnamon
Boil and cook for about 15 minutes, stirring occasionally
Put the mixture in a bowl and mix with the potato masher until it reaches the desired consistency
Serve warmly
