Are dates keto friendly? – Calories, Nutrition and Keto Recipes
Are Dates Keto-Friendly?
No, dates are not considered keto-friendly. The ketogenic diet restricts high carb foods, and dates are rich in sugars and carbs. Consuming dates on a keto diet might lead to getting out of ketosis, the state where your body burns fat instead of glucose for energy.
Nutritional Facts About Dates
Dates are highly nutritious and a great source of fiber, sugar, and various vitamins and minerals. While not suitable for a keto diet, they are beneficial for other diet plans due to their nutritional profile.
Calories, Carbs, Proteins, and Fats
| Nutrition | Value |
|---|---|
| Calories | 277 (Per 100g) |
| Carbs | 75g (Per 100g) |
| Sugar | 63g (Per 100g) |
| Protein | 2g (Per 100g) |
| Fats | 0.15g (Per 100g) |
| Impact on Ketosis | High |
What is the Average Weight of a Date?
The weight of a date can vary based on the type and size, but on average, a single date weighs about 7 grams.
Additional Information About Dates
Dates are rich in antioxidants, mainly carotenoids and phenolic compounds, that contribute to health benefits such as reduced inflammation, improved heart health, and potential anti-cancer properties. They are also an excellent source of potassium, copper, and manganese.
Other Foods To Match With
Dates can be paired with a wide variety of foods. They can be stuffed with different types of cheese for a sweet and savory snack. They can also be chopped and added to salads, mixed with nuts and seeds in granola or trail mix, or combined with yogurt for a healthy breakfast. Thanks to their caramel-like texture and sweetness, dates are often used in desserts and can be mixed into smoothies or used as a natural sweetener in baking.
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Keto Friendliness of Dates
While dates are whole, natural fruits that possess health benefits such as being high in fiber, potassium, and B-vitamins, they’re not considered keto friendly due to their high sugar and carbohydrate content. One Medjool date contains about 16 grams of sugar and 18 grams of carbs, thus making it not compatible with a strict keto diet that limits daily carb intake to 20-50 grams. However, there are close alternatives such as stevia, erythritol, and monk fruit sweeteners that can be used in place of dates in recipes.
Keto Friendly Recipes Using Date Alternatives
1. Monk Fruit Sweetened Chocolate Mousse
A delicious dessert, made with avocados for creaminess and monk fruit sweetener as a sugar alternative. Cocoa powder adds to the chocolatey flavor. It’s a great keto friendly dessert full of healthy fats from the avocado.
2. Erythritol Sweetened Berry Jam
This homemade jam is loaded with antioxidants from the berries and sweetened with erythritol. It’s a fantastic spread on keto bread or topping for keto-friendly cakes or pancakes.
3. Stevia Sweetened Almond Cookies
These cookies are keto-friendly, made with almond flour for the base and sweetened with stevia. They also contain butter and eggs, providing ample healthy fats necessary for keto diet.
4. Erythritol Caramel Sauce
The classic caramel sauce, but with a keto twist by using erythritol as a date sugar replacement. It’s perfect for drizzling over keto desserts or adding to your keto coffee.
5. Low-carb Lemon Tart
Traditionally sweetened with dates, this low-carb lemon tart uses erythritol for a keto-friendly take. The tart is also made with almond flour and butter, which are staple ingredients in keto baking.
6. Stevia Sweetened Chocolate Avocado Brownies
These keto-friendly brownies uses ripe avocados and stevia as a healthy substitute to dates. With cocoa powder and almond flour, these brownies are moist, rich, and perfect for the keto dieter with a sweet tooth.
7. Keto Friendly Cheesecake
This dessert recipe substitutes date sweetness with erythritol and stevia. It’s creamy and rich due to the cream cheese and almond flour crust, making it a deliciously satisfying keto-friendly treat.
8. Erythritol Sweetened Pumpkin Pie
The classic pumpkin pie goes keto by utilizing erythritol instead of date sugar. It’s also made with almond flour and coconut milk, providing the essential keto-friendly high-fat content.
Frequently Asked Questions about dates and Keto
1. Are dates keto-friendly?
Regrettably, dates aren’t considered keto-friendly. The ketogenic, or keto, diet involves consuming foods that are high in fat and very low in carbs. The average medium-sized date, on the other hand, contains approximately 18 grams of carbohydrates, which is well above the daily carb limit for most ketogenic diets.
2. Can I consume dates in moderation while following a keto diet?
Even when consumed in moderation, dates can easily push you over your daily carb limit on a keto diet. Keto diets usually restrict carbs to 20–50 grams per day. Since a single date can contain approximately 18 grams of carbohydrates, consuming even one could get in the way of staying in ketosis.
3. Is there a low-carb alternative to dates that I can consume on a keto diet?
Yes, there are a few low-carb alternatives to dates that are more suitable for a ketogenic diet. Berries like raspberries, strawberries, blackberries, and blueberries are typically preferred on a keto diet due to their high fiber and low net carb content. Moreover, avocados are also an excellent substitution as they’re low in carbs but high in healthy fats, which can help keep you in ketosis.
4. Are there any keto-friendly recipes that use dates?
Due to the high carbohydrate content in dates, it is challenging to incorporate them into traditional keto recipes. However, a keto recipe might use a small amount of date paste as a sweetener, but this should be done sparingly and mindful of the carbohydrate count.
5. Can I eat dates during the carb-loading phase of a cyclical keto diet?
Yes, dates could potentially be consumed during the carb-loading phase of a cyclical ketogenic diet. A cyclical ketogenic diet typically involves five to six days of a standard ketogenic diet, followed by one to two days of higher carb intake. During these few days of carb-loading, dates can come handy due to their high carbohydrate content, but they should still be consumed in moderation.
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