Are plums keto friendly? – Calories, Nutrition and Keto Recipes

Are plums Keto-Friendly?

Plums, like many other fruits, contain moderate to high amounts of carbohydrates, making them less ideal for a strict ketogenic diet, which typically restricts carbohydrate intake to 20-50 grams per day. However, consuming plums in moderation and keeping track of your overall daily carbohydrate intake can allow you to include this nutrient-rich fruit in a modified ketogenic diet.

Nutritional Facts About plums

Plums are a great source of vitamins and dietary fiber, especially Vitamin C and Vitamin K. They are also a reasonable source of Vitamin A, plenty of B vitamins, and other beneficial compounds such as antioxidants.

Calories, Carbs, Proteins and Fats

What is the Average Weight?

The average weight of a plum varies, but a typical plum weights about 66 grams.

Additional Information About plums

Plums contain a high amount of dietary fiber that promotes healthy digestion, and they are also filled with antioxidants that protect cells from damage by free radicals, including anthocyanins and hydroxycinnamic acids. Plums also contain some minerals such as potassium, which can help manage high blood pressure and reduce stroke risk.

Other Foods To Match With

Plums have a tart flavor that is a wonderful contrast to the richness of meats such as duck or pork, contributing to the popularity of plum sauces in culinary applications. Additionally, the tart-flavor of plums balances well with sweet elements in desserts, making them a perfect fit in pies, cakes, and pastries. They also add a fruity burst to salads, smoothies, and can be mixed with other fruits in a fruit salad.

8 Famous Keto-Friendly Dishes To Try

Before going into the recipes, it’s important to note that plums may not exactly fit into a strict ketogenic diet. Plums, similar to most fruit, encompass a higher amount of net carbohydrates (the total carbohydrates minus fiber), which could add up quickly when you’re being watchful of every gram. However, eaten in moderation, they can be included in a more liberal ketogenic diet.

Now, let’s explore how you can substitute some ingredients with more keto-friendly options in classic plum recipes.

1. Keto-friendly Plum Parfait

This recipe swaps out sugary yogurts and granola usually found in parfaits with high-fat Greek yogurt and almond slivers. A small amount of plum adds a touch of sweetness without going overboard on carbs.

2. Plum and Almond Keto Smoothie

Bursting with flavour and full of healthy fats, this smoothie can be a great start to your day. It uses a very small amount of plum for taste along with almond milk, spinach and a tablespoon of chia seeds.

3. Keto Plum Sauce

Most sauces are high in sugar but this recipe reduces the plum quantity to keep it keto-friendly. It’s a wonderful balance between tart and sweet, using ingredients like rice vinegar, ginger, garlic and a keto-friendly sweetener.

4. Keto Plum Salad

Adding a few slices of plums to a salad can still be considered keto. This recipe pairs the plums with mixed greens, goat cheese, and a light vinaigrette dressing.

5. Grilled Plums with Keto Vanilla Ice Cream

A light summer dessert where the natural sweetness of the charred plums complements the cold, creamy low-carb ice cream. Use a sugar substitute in the ice cream to keep it keto-friendly.

6. Oven-Grilled Keto Pork Chops with Plum Sauce

The plum sauce in this recipe uses artificial sweetener to stay low carb. The sweetness of the sauce creates a delicious contrast with the grilled, savory pork chops.

7. Plum-Basil Chicken Salad

This crisp, tasty salad combines shredded chicken, fresh basil, a handful of plum slices, and a dressing of your choice for a low-carb, high-protein meal.

8. Keto-Friendly Plum Jam

This is a reduced-sugar recipe using a keto-friendly sugar substitute. Including a small amount of plum for flavor, it makes an excellent topping for your low-carb bread or keto pancakes. Remember, moderation is key.

These recipes give you the flexibility to enjoy plums while following a ketogenic diet. Enjoy recreating these dishes and indulging in the delightful flavor of plums!

1. Are plums keto-friendly?

In a moderate to low amount, plums can be incorporated into a keto diet. However, do bear in mind that a single plum contains about 8 grams of carbohydrates. Depending on your daily carbohydrate limit (often around 20-50 grams for a strict keto diet), you might need to limit your consumption. Eating a large number of plums may exceed your carbohydrate limit and potentially kick you out of ketosis.

2. How many grams of net carbs are in plums?

In a single medium-sized plum (around 66 grams), there are approximately 8 grams of total carbohydrates. After subtracting the 1 gram of fiber, you’re left with 7 grams of net carbs. Net carbs are what you need to consider on a keto diet since these are the carbs that are absorbed by the body and can affect your fat-burning state of ketosis.

3. Can I include plums in my keto recipes?

Yes, you can include plums in your keto recipes, but sparingly. AS they contain a fair amount of carbohydrates, it’s essential to balance their inclusion with other low-carb ingredients to keep the overall carb count low. Some keto dieters enjoy slicing a plum into a salad or using a small amount to add a touch of sweetness to a sauce or a keto dessert.

4. How can I incorporate plums into a keto diet without exceeding my carb limit?

A strategic way to incorporate plums into a keto diet is by practicing portion control. Instead of consuming an entire plum, maybe eat half of one or slice a whole plum and spread it out over several dishes or meals. Another strategy is to combine plums with high-fat, low-carb foods, like cheese or nuts, to balance the macronutrient profile.

5. What are alternatives to plums on a keto diet?

If you’re looking for fruits with a lower carb count than plums, consider berries such as strawberries, raspberries, and blackberries. These fruits still offer a sweet taste but have fewer carbs per serving. Avocados are also a great fruit alternative as they’re high in healthy fats and fiber, low in carbs, and very versatile.

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