Are cherries keto friendly? – Calories, Nutrition and Keto
Are cherries Keto-Friendly?
Cherries, like most fruits, are not typically considered keto-friendly. One of the main goals of the ketogenic diet is to limit your carbohydrate intake significantly, to put your body in a state of ketosis. Most fruits are naturally high in sugars and carbohydrates, and this includes cherries. A cup of cherries can contain around 22 grams of carbohydrates, which is a substantial amount for someone aiming for a daily carb intake of under 20-50 grams as per the keto diet guidelines. However, cherries can still be enjoyed in moderation and controlled portions.
Nutritional Facts About cherries
Cherries are a rich source of several vitamins, minerals, and plant compounds which offer various health benefits. They are packed with antioxidants and anti-inflammatory compounds. These include polyphenols, such as anthocyanins and flavonols. Cherries also contain vitamin C, vitamin A, calcium, potassium, and fiber.
Calories, Carbs, Proteins and Fats
Here is the nutritional profile of Cherries:
| Calories | Carbs | Sugar | Protein | Fat | Impact on Ketosis |
|---|---|---|---|---|---|
| 97 | 25g | 20g | 2g | 0.3g | High |
What is the Average Weight?
The average weight of a cherry is approximately 8 grams. This is for an average-sized cherry with the pit included.
Additional Information About cherries
Cherries also contain small amounts of B-vitamins, magnesium, and copper. They have a low glycemic index of 22, which means they release sugar slowly into the blood, preventing sugar spikes. Cherries, particularly tart cherries, contain high levels of melatonin which regulates our sleep cycle.
Other Foods To Match With
Cherries pair well with a variety of foods. They can be combined with yogurt, cereals, salads, and desserts as part of a balanced diet. If you’re on a keto diet, you could blend them into a smoothie with other low-carb fruits like raspberries and blackberries, or you could add them to a protein-rich salad consisting of leafy greens and nuts to balance out the carbs.
1. Keto Cherry and Almond Smoothie
This tasty smoothie is keto-friendly, thanks to its limited carb count achieved by using a small amount of cherries and almond milk as a primary ingredient. Packed with healthy fats from the almond butter, it’s a ketogenic diet-friendly way to start the day. The delicately sweet cherries make it flavorful, while maintaining the macros in check.
2. Keto Cherry Chia Pudding
Chia seeds are an excellent source of fiber and Omega-3 fats, making this cherry chia pudding a nutrient-packed keto snack. Unsweetened almond milk and a limited portion of cherries keep the carbs low, while a touch of vanilla essence adds flavorful depth.
3. Keto Cherry Almond Clafoutis
Clafoutis, a classic French dessert, can be adapted for a keto diet using almonds, cherries and a sugar substitute. Almonds in the batter bring their inherently low-carb nature and a delightful crunch, making this dessert tasty yet keto-friendly.
4. Keto Cherry Chocolate Chip Ice Cream
Make homemade ice cream keto-friendly with cherries, dark chocolate chips, and a sugar substitute. It’s creamy, flavorful, and rich, providing a sweet treat that fits within the perimeters of the ketogenic diet.
5. Keto Cherry Almond Salad
This salad pairs cherries with almonds and mixed greens for a fresh, keto-friendly meal. Drizzled with a low-carb vinaigrette, it’s vibrant and delicious while staying within keto guidelines.
6. Keto Cherry Chicken Salad
This chicken salad incorporates a small portion of cherries for a hint of natural sweetness. Paired with crunchy celery and creamy mayonnaise, it’s a delight to the taste buds. The protein from the chicken makes it a satisfying ketogenic meal.
7. Keto Cherry BBQ Sauce
An outstanding keto-friendly alternative for your grilled dishes. This cherry BBQ sauce uses a small amount of cherries and a sugar substitute to provide a balance of sweetness and tanginess. With other spices mixed in, it adds a flavorful kick while maintaining a low-carb profile.
8. Keto Cherry Cheesecake Bites
These delicious bites combine the decadence of cheesecake with the freshness of cherries in a keto-friendly manner. A sugar substitute is used to keep these bites low-carb, while the cream cheese provides a creamy and rich texture that screams “indulgence”. It’s an excellent keto sweet treat choice.
Frequently Asked Questions about cherries and Keto
Are cherries allowed on the keto diet?
Yes, cherries can be incorporated into a keto diet, but in moderation. The ketogenic diet fundamentally involves consuming low-carb, high-fat foods. Cherries, although not particularly high in carbohydrates, do have a certain amount when compared with other keto-friendly fruits, such as raspberries or blackberries. A cup of fresh, pitted cherries carries around 12 grams of net carbs. Therefore, too many cherries could potentially interfere with maintaining a state of ketosis.
How many cherries can you eat on a keto diet?
It’s difficult to give a set number, as the amount of carbohydrates a person can consume on a keto diet varies from person to person, depending primarily on their daily energy expenditure. On a stricter keto diet, the carbohydrate intake could be as low as 20 grams per day. Given that a cup of fresh, pitted cherries has approximately 12 grams of net carbohydrates, it could be feasible to consume a small handful (about 5 or 6 cherries) without interfering with the state of ketosis.
What is the nutritional value of cherries?
Cherries are not only delicious but also packed with several vitamins, minerals, and plant compounds with health benefits. One cup of fresh, sweet, pitted cherries (approximately 154 grams) contains about 97 calories, 25 grams of carbohydrates, 3 grams of fiber, and 2 grams of proteins. They have a moderately high sugar content at 20 grams per cup. Cherries also provide vitamin C, potassium, and even a bit of calcium.
Can cherries help with weight loss on a keto diet?
Even though cherries are not a typical keto food, they can assist with weight loss when included in moderation in the diet, while still being mindful of the carb count. Cherries, like other fruits, are high in fiber and water content, which can help in feeling full and satiated. They also have antioxidant and anti-inflammatory abilities, which can aid overall health and weight loss in the long term.
Are there alternatives to cherries that are more keto-friendly?
Yes, if you love fruit but are trying to stick to a very low-carb keto diet, there are other fruits that are lower in carbohydrates than cherries. For instance, you could opt for blackberries or raspberries. A cup of blackberries has about 7 grams of net carbs, while a cup of raspberries offers around 7 grams as well. Other options include strawberries and cantaloupe. As with any foods on a keto diet, whatever fruit you choose should be eaten in moderation to avoid exceeding your daily carb limit.
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