There’s an online seller that’s claimed to have had the backing of the investors on Shark Tank for their keto supplement business. Unfortunately for those sellers, they have been labelled as a scam and investor Mark Cuban has recommended that this business gets reported to the FTC.
The company that has made the claim also made audacious claims that their pills would guarantee a high number of weight and fat loss in less than a week.
Additionally, they claimed to have the backing of celebrities such as Kim Kardashian.
Watermelons are 92% water with each juicy bite giving your high doses of Vitamin B6, A, C, and lots of antioxidants, lycopene, and amino acids.
It can be eaten as a snack or can be used as a versatile ingredient in any meal plan.
These fruits have become synonymous with picnics and summer thanks to their refreshing quality and sweet taste that combat heat and also rehydrate your body.
How Many Carbs Are In Watermelon?
A cup (152 grams) of diced watermelon contains 141 grams of water and 11.5 grams of carbohydrates (Source).
That’s evidence that watermelons are indeed rich in carbs. Below are carbs concentrations in different serving sizes.
Carb Amount (Grams)
cup, balls (154g)
cup diced (152 g)
melon (15” long x7 ½ diameter (4518g)
wedge (approx. 1/16 of melon) 286g
watermelon balls (122g)
NLEA serving (280g)
From the table above, it’s easy to conclude that watermelons are high carbohydrate fruits especially if you’re on keto diet. For any food to be considered keto-friendly, it should have 5-10 grams per serving.
A good example is strawberries and cucumbers which have low carbohydrates per serving and are keto-friendly.
How Many Calories Are In Watermelon?
many fruits, watermelon is a low-calorie fruit. A cup of watermelon balls
(154g) contains 46.2 calories. Below is a table that shows the number of
calories in different watermelon servings.
1 cup, balls (154g)
1 cup diced (152 g)
1 melon (15” long x7 ½
1 wedge (approx. 1/16 of
10 watermelon balls (122g)
1 NLEA serving (280g)
a ketogenic diet, 5-10% of your daily calories should come from carbohydrates.
And because 1gram of carbohydrate equates to 4 calories, the recommended daily
calorie intake ranges from 100-200 calories from 20-50grams of carbohydrates.
Watermelon can put you at the risk of getting kicked out of ketosis.
That’s because; a single serving will contribute 85 of your daily calorie requirement putting you close to your daily carbohydrate limit. That’s why it’s never recommended to eat watermelon on a keto diet.
Can You Eat Watermelon On The Keto Diet?
joins the list of the many fruits and veggies that you shouldn’t eat on a keto
diet because it’s high in carbohydrates and calories.
However, even though it’s not recommended to eat watermelon on the keto diet, you can always include this refreshing fruit in your daily meals but in minimal doses.
For example, you can opt only eat a cup of watermelon a day and keep tabs on your overall daily carb intake.
Watermelon on a Keto Diet
it’s best to avoid watermelon fruit if you’re on keto, there are different ways
to incorporate it in your weekly diet without getting kicked out of ketosis:
Add small portions of
this fruit into your keto-friendly salad recipes.
Only eat smaller
portions –ideally not more than 1 cup a day- and ensure that you stay within
What Are The Health Benefits Of Eating Watermelon?
Studies have proved that there’s “more to watermelon than meets the tongue”- watermelon isn’t just water and sugar.
It’s a nutrient-dense fruit that provides high levels of minerals, vitamins, and antioxidants.
get a better understanding of the health benefits of watermelons, let’s first
look at the nutrition facts.
Watermelon Nutrition Facts
is the nutritional information for watermelon NLEA serving (280 grams)
Total Fat 0.4g
Vitamin C 22.7mg
Vitamin A 1593 IU
1. Regulate Blood Pressure
According to a study on the American Journal of Hypertension website, watermelon extract plays a vital role in blood pressure regulation in obese people with hypertension.
Additionally, the amount of magnesium and potassium present in watermelons also plays a crucial role in lowering blood pressure.
is considered as a vasodilator- it helps in reducing tension in arteries and
blood vessels, thereby enhancing blood flow and reducing stress on the
carotenoids in watermelons help prevent the hardening of artery and veins
walls, hence contributing to blood pressure regulation, reducing chances of
strokes, blood clots, atherosclerosis, and heart attacks.
2. Enhance Heart Health
A 2014 study
suggests that carotenoid in watermelons may help improving heart functions.
best known for its anti-aging and antioxidant benefits, can help prevent
age-related heart problems. Additionally, the roughage in watermelon, together
with vitamin C, potassium, carotenoids help reduce cholesterol in the body
hence keeping your heart safe from conditions caused by high cholesterol
Watermelon fruit may be more important for older women.
A study conducted on postmenopausal women with increased aortic stiffness found out that women who took watermelons for two months saw decreased arterial stiffness and blood pressure compared to those who didn’t take watermelon extract.
These benefits can be attributed to arginine and citrulline found in watermelons.
3. Cancer Prevention
Like any other fruit, watermelons may play a role in preventing cancer thanks to their anti-oxidant properties.
According to the National Cancer Institute, lycopene found in watermelon has been linked to reducing prostate cancer cell growth.
4. Prevent Dehydration
According to research published in EXCLI Experimental and Clinical Sciences, watermelons are 92% water and play an important role in reducing both blood pressure and body temperature.
Watermelon fruit can also help you hydrate especially during those hot summer days. People in the tropics eat watermelon during the hot days to protect themselves from heatstroke.
the high water content in watermelons helps the release of excess liquid in the
body in form of sweat, which cools the body during sunny summer days.
5. Skin and Hair Benefits
Vitamin A is important for our skin, and a cup of watermelon contains a quarter of the daily recommended doses.
Vitamin A keeps the skin and hair moisturized and also promotes the growth of new elastin and collagen cells. Vitamin C in watermelon also helps in the growth of healthy collagen.
While watermelon is 92% water, almost all of its dry weight is carbohydrates.
All the carbs in watermelons are simple sugars which when digested are known to cause spike in blood sugar levels. And for this reason, melons are not recommended for anyone on keto diet or other weight loss programs.
However you can enjoy watermelons only in tiny portions.
Keto is arguably one of the most restrictive diet programs that focus on eating
very few carbohydrates and lots of fat. How long you stay in ketosis depends on
you limiting carbs intake- which is where the fruits can get tricky.
keto plans recommend not exceeding 30grams of carbs per day. Fruits like
strawberries are filled with vital nutrients that make them well-worth keeping
in your keto diet.
how safe are strawberries in your keto diet?
you eat them regularly without getting kicked out of ketosis?
How Many Carbs Are in Strawberries
are low in carbs. The net carbs in strawberries are around 5-10g per 100grams
serving, depending on whether they’re whole or sliced. The same serving will
provide you with approximately 2g of fiber and enough vitamin C to help you
meet your daily nutrients requirements.
are 90% water, and a large percentage of their dry weight is carbohydrates. The
number of carbohydrates from berries depends on both the portion size and
strawberry ripeness. The table below shows total
carbs in different popular serving sizes.
Popular Serving Sizes of
1 extra large
the table above, it’s evident that sliced, whole, and strawberry halves have
varying carbs concentration. You get more carbs (9.45g) with sliced strawberries
than with strawberry halves of the same serving sizes.
of the carbs found in strawberries are simple sugars with glucose and fructose
the main ones. While it does raise blood glucose, in small quantities, fructose
isn’t bad for health. Strawberries also contain fiber that helps keep your
digestive system health. (Source)
studies by J Agric Food Chem
and Int J Mol Sci
have proven that net carbohydrates in strawberries vary depending on the fruit
ripeness. Riper strawberries contain high carbs. An underripe strawberry will
have fewer carbs than ripe strawberry.
How Many Calories Are In Strawberries?
strawberries are 90% water, they have fewer calories. A 100 grams serving will
give you 33 calories that can be attributed to the small amounts of
carbohydrates, protein, and fat in the fruit.
calories content makes strawberry a perfect addition to any weight-loss diet
Potassium is a vital
mineral in various important body functions such as blood pressure regulation.
Vitamin B9- also
known as folate, Vitamin B9 helps cell functions and healthy tissue growth.
It’s great for older adults
and pregnant women.
What Are the Health Benefits of Eating Strawberries
are a source of compounds that contribute positively to human health. Eating
strawberries has been shown to reduce the risk of many chronic diseases. (Source)
1. Anti- Cancer
has become a health crisis in the 21st century. It’s termed as an unregulated
growth of abnormal cells. Several studies have shown that berry fruits can help prevent different
types of cancers thanks to their abilities to fight inflammation and oxidative
has also shown that strawberries can help prevent tumor growth in human liver
cancer cells and animals with mouth cancer. However more research is required
to verify how strawberries act as anti-cancer fruits fully.
2. Pain relief
A study conducted on obese people with knee osteoarthritis found
that strawberry fruits significantly helped in reducing inflammation and knee
pain. This means that strawberries are natural pain relievers and
effects on inflammation and pain can be attributed to their high contents of
3. Blood sugar regulation
bodies convert carbs into simple sugars, which are released into the
bloodstream. The body then starts secreting insulin, which signals the cells to
absorb the sugars in the blood and storage or fuel.
blood sugar and high sugar foods are linked with type 2 diabetes, risk of
obesity, and heart disease. (Source)
Can I Eat Strawberries On The Keto Diet?
Strawberry is a great keto fruit. These fruits have low carbohydrate concentrations making them one of the most recommended keto diet fruits.
Additionally, strawberries are rich in Vitamin C and other important compounds that play an important role in your health.
most cases, foods rich in Vitamin C are unfortunately also rich in
carbohydrates. Therefore strawberries can provide you with enough vitamin C
without having to worry about carbs levels.
Incorporating Strawberries into your Ketogenic
can be taken in different ways. They smell sweet and vibrant red color, and
when choosing berries, avoid ones that are mushy or moldy. Because strawberries
spoil fast you’ll need to use them fresh or freeze them in the refrigerator. You
can incorporate these keto-friendly fruits in your diet through the following:
Use them to sweeten
yogurt. You can add strawberries to a cup of keto-friendly yogurt like Greek
yogurt. Alternatively, you can sprinkle cinnamon, flax seeds, sugar-free maple
syrup, of chia seeds to spice up your yogurt treat.
You can blend
strawberries into smoothies. You can use these fruits as an ingredient in
hundreds of keto-friendly smoothie recipes.
great dippers. You can dip them into keto-friendly chocolate and butter for a
sweet-tasting fiber-rich dessert.
Unlike carrots, strawberries are low in carbs, making them keto-friendly. They provide our bodies with compounds that benefit our health by preventing chronic diseases.
Even though they are keto-friendly, strawberries still contribute small amounts of your daily carbohydrates intake, especially when you eat more than one cup.
It’s best to eat them in small portions between meals or add them to different keto meals to get full benefits without getting kicked out of ketosis.
The type of food you eat on keto diet varies depending on who you ask.
The rule of thumb for ketogenic diet is that you should energize your body through calories from fat, less from protein, and very few or none from carbohydrates.
Ketosis is a powerful weight loss technique to get rid of body fat without your life revolving around the gym.
Without glucose from carbohydrates, your body will burn both stored and dietary fats for energy. But this doesn’t mean that you should exclude carbs from your daily meals.
is a specific daily carbohydrate limit for anyone on ketosis. Continue reading
to find out more about the amount of carbs required to reach ketosis and the
amount needed to maintain ketosis.
How Many Carbs for Ketosis?
a ketogenic diet, the amount of calories from carbohydrates shouldn’t be more
than 5% of your total daily calorie requirements.
your daily caloric intake highly depends on three major factors, including:
Your age, gender,
current weight, stature, and body fat composition
How active you are
Your reason for
starting the keto diet
To stay in ketosis, you need to find the perfect ratio of carbs, fats, and proteins. On a ketogenic diet, most people consume get 70-75% of their daily calories, mainly from fat, 20-25% calories from proteins, and 5-10% from net carbs.
That’s the general range because your macronutrient goals will highly depend on your body composition, activity levels, fat loss goals, and your age.
How Many Carbs A Day for Ketosis?
For most people, the number of daily carbohydrates shouldn’t exceed 50 grams. Ideally you should aim between 20 to 30 grams net carbs per day or 40-60grams per daily including dietary fiber. (Source)
But depending on the person, the amount of carbs can be limited to 10 – 20 grams per day.
a simple calculation to help you understand.
carbs is the total amount of carbohydrates in a diet, fewer sugar alcohols and
fiber. To calculate net carbs for keto diet use below formula
Carbs= Total Carbohydrates – (Sugar Alcohols+ Fiber)
example, you weigh 180 lbs, and you need 1400 calories per day to lose weight
at a rate of 1 pound per week. You would require:
7-80% calories from
20-25% calories from
5-10% calories from
1 gram of fat provides 9 calories, and a
gram of carbohydrates and proteins contains about four calories.
you’re not sure how to calculate the carbs in food you eat, check out this
article we wrote about keto calculator.
How to Calculate Your Carb Intake
a keto diet, you should obtain your daily calories from 70-80 fat, 20-25%
proteins, and 5-10% from carbohydrates.
better understand your daily carbohydrates requirement on a keto diet, it’s essential
to translate these percentages into grams.
example, if you need 1400 total calories per day, your aim should be to get 10%
of 1400 calories from carbohydrates.
= 140 = 70
1gram of carbs is equivalent to 4 calories, you’ll then divide each of the
figures above by 4 to get 35 grams and 17.5 grams net carbs per day,
How to calculate your fat intake
might have heard nutritionists, and some diet specialist declares that fat-
especially saturated fat is bad for your health.
science has debunked this myth because of a lack of data to prove the
relationship between a high-fat diet and increase risk of heart disease.
the keto diet emphasizes more on fat, you’ll need more fat in your daily keto diet
meals. Here’s how to calculate the amount of fat you need to eat a day on keto.
= 1,050 calories
gram of fat is equivalent to 9 calories. If you divide 1,050 by 9, you get
116.66 grams of fat per day.
How to calculate your protein intake
Protein provides us with essential amino acids to help burn body fat and for muscle gain. (*) Keto diet requires 20-25% of your total daily calories from proteins.
For an extremely active person, more protein is needed. However, it’s important to note that too many proteins can cause gluconeogenesis.
depending on activity levels, most people will consume 0.6-1.0 g of protein per
pound of lean body mass.
this case, if you weigh 170lbs, but only have 140 pounds of lean body mass,
84-140 grams of protein daily would be suitable.
How many carbs should you target on a ketogenic diet?
you’re an active person and regularly engage intense physical activities, the
above ratios may not work for you. That’s why you’ll need a targeted ketogenic
keto advocates for “carbs boost” – eating carbs before and immediately after
your workout sessions. The carbs boost ensures that the muscles have sufficient
glycogen for energy (*)
Stick to your macros
throughout the day
Consume 15-30 g of
fast-acting carbs during workout sessions or within half an hour after your
body should use the carb boost to repair and restore itself, and you won’t be
kicked out of ketosis.
How to Eat For Ketosis
the perfect ratio for ketosis is very important. Keto advocates for low
carbohydrates and low glycemic index foods.
Examples of such foods include peppers, leafy greens, cauliflower,
eggplants, and many others.
you have 3 meals a day, each serving should have less than 10 grams of carbs.
Additionally, these carbs must be -low on the glycemic index scale. You should
avoid foods high in carbs or that affect your GI scale even when they are low
Alternatively, there are plenty of low carb alternatives. You can replace wheat flour with almond, coconut, and other nuts flours.
Replace dairy milk with low carb alternatives like almond and coconut milk. Avoid artificial sweeteners or regular sugar and switch to natural sweeteners like erythritol and stevia.
Eat plenty of fat to boost your ketosis. Fatty cuts of meat, sour cream, olive oil, nuts, and butter contain fatty acids that your liver will easily convert into ketones.
In the long run, your body will use stored fat to make ketones for energy requirements hence boosting weight loss.
How Many Days until Reaching Ketosis?
most people, it takes 2-4 days to reach ketosis. However, for some, it may take
up to a week or longer. (*)
that affect how long it takes to reach ketosis include:
Your daily protein
and fat intake
Typical daily carb
For example, those who consume a high carbohydrate diet before starting a ketogenic diet may find it harder to enter ketosis than those who consume low carb foods.
This is because your body will need to deplete stored glycogen before it can enter ketosis. (*)
Reaching ketosis takes three phases. As long as you restrict your daily carbs below 50 grams, boost your fat intake to 80% of your daily calorie requirements and proteins to 20-25% of daily calories, you’ll be guaranteed to reach ketosis.
Below are the three phases to enter ketosis.
a) Glycogen Depletion
the first 1-3 days on a ketogenic diet, your body will switch to muscle and
liver glycogen to raise blood sugar levels. Glycogen will be converted to
glucose to provide your body with required energy.
b) Fat Oxidation
all stored glycogen is used up, your body is forced to use stored fat for
energy production. Some of the fats are used for energy while others converted
body produces ketones as a source of energy for body cells that cannot run on
fatty acids. If you keep your fat intake high enough, your body will instead
use dietary fat for ketone production other than using stored fats.
third phase is ketone utilization, where your body has fully adjusted to
ketosis. While it may take 2-3 days, for some it makes take up to 2-4 weeks or
of the adverse effects of ketosis include keto flu also known as carb flu, which
is a collection of symptoms similar to the common flu.
How to speed up getting into ketosis?
isn’t something everyone wants to hear, especially when it comes to weight
loss. We all want to shed off those extra pounds as quickly as possible without
having to wait for weeks.
is one of the best ways to speed up weight loss in ketosis.
intense workout can deplete glycogen stored within hours. (*). With moderate activities, it can take up to 48 hours
to completely drain glycogen stored.
2. Supplements to Speed up Ketosis
exercising, some supplements can fast track your way into ketosis without
breaking a sweat. They include:
are dietary supplements designed to boost ketosis. They are laboratory ketones
available in powder and pill form. Studies have shown that these supplements
make you enter ketosis within hours. (*) You can also use
them to correct keto dietary mistakes and shorten keto flu.
triglycerides (MCT) are the type of fats that don’t require bile salts or
enzymes for digestion. They are absorbed directly in the digestive tract and
transported to the liver where they’re used for ketone production.(*)
3. Try intermittent fasting
doesn’t involve going without food for weeks. There are two ways you can fast,
with the most common one being time-restricted fasting.
fasting can either involve eating during an 8-hour window (first meal at 1200pm
and no eating after 8:00 pm) or eating during a 4-hour window (first meal at
400pm and no eating after 800pm). You can also try intermittent fasting which
involves fast for a day or several days
How to Test For Ketosis At Home.
when you’re in ketosis is important as it will help you determine whether
you’re on the right track or if you need to make adjustments to your carbs,
proteins, and fat intake ratios.
flu is one of the first signs that your body is transitioning into ketosis. You
may feel achy, tired, and nauseous in the first few days. Keto flu can take up
to a week or two before the body full adjusts into new metabolism.
Urine test strips
They are cheap and easy to use. However, these strips may not be reliable after the first few weeks of ketosis. This is because, in the first few weeks, your body will excrete large amounts of ketones.
As your body adjusts to low carb diet, it’ll excrete fewer ketones, which may be impossible for urine test strips to detect.
may make you feel thirstier than usual, which occurs as a result of water loss.
Additionally, high ketone levels in the body can also cause dehydration and
electrolyte imbalance. It’s essential to drink plenty of water and keto-friendly sodas to avoid
breath is one of the simplest ways to test for ketosis. Ketones produced by the
liver leave the body through urine as well as through the breath.
lousy breath following a low carb diet program is a sign that your body has
entered ketosis. Mask the smell by chewing sugar-free gums or brushing your
teeth a couple of times per day.
Carb foods to eat on a keto diet.
it comes to carbs on the keto diet, you’ll want to keep the portions small.
Avoid starchy vegetables, high carb grains, and high sugar fruits. You should
focus on foods such as:
Low sugar berries
including strawberries, blueberries,
Eat leafy veggies
including arugula, kale, asparagus, and lettuce
vegetables, including broccoli, cauliflower,
cabbage, sprouts, and Brussels.
enter the ketosis state, you shouldn’t exceed 50 grams of carbs per day.
However if you participate in intensive training and workouts, you can raise
your carb intake during workouts and immediately after exercise.
only knowing how many carbs you need for ketosis, but you also need to keep
tabs on your protein and fat intake. Too much of proteins are bad for ketosis. To enter ketosis as fast as possible, try
exercising or supplements such as exogenous ketones and MCT oil.
comes with its share of challenges, and right from the start, irresistible
cravings kick in. If you’re reading this, you’re probably sick and tired of
drinking water on keto, and wondering if diet soda on keto is the right way to
soda is sweet like any other carbonated soft drinks, contains zero carbs, and
doesn’t have any added sugar. From a nutritional point of view, diet soda
sparks debate because it contains artificial sweeteners such as sucralose and
aspartame which could have adverse effects on your health.
this article, we shall be discussing everything you should know about diet soda
on a keto diet.
What is Diet Soda?
soda is a beverage that mimics the taste of regular soda but has no sugar. It combines
artificial sweeteners, carbonated water, natural flavors, caramel color,
caffeine, phosphoric acid, and preservatives. Let’s have a detailed look at
is found in bubbles of diet soda and can ruin your bone health. A study on the NCBI
website revealed that high contents
of phosphoric acid could lower bone mineral density.
Carbonated water– its
water infused with carbon dioxide (CO2). It’s also known as fizzy water or
sparkling water. People prefer carbonated water because it more refreshing than
of the chemicals found in diet soda include potassium sorbate and potassium
benzoate, which help prevent fungi and mold growth hence preventing food
Natural flavorings- The
FDA defines natural
flavorings as any product containing flavors obtained from fruits, vegetables,
eggs or similar material. Its purpose is to provide flavor.
Artificial sweeteners- Sucralose,
aspartame, acesulfame K, and saccharin are zero-calorie sweeteners that are 100
times sweeter than sugar.
Caramel color- is
responsible for the brownish color of diet soda. An article posted on the NCBI website
revealed that caramel color isn’t genotoxic, meaning it doesn’t cause cancer.
when consumed in doses above 400mg, it can cause anxiety, nervousness, and
Can You Drink Diet Soda on Keto?
seen users on different online communities asking, can I drink diet soda on keto?
answer is YES. While diet coke is not healthy, a few drinks once in a blue moon
won’t ruin your keto lifestyle. Just watch for the addiction.
diet sodas can’t be justified as healthy from a nutritional standpoint. They
aren’t healthy and shouldn’t be a regular feature in your diet menu.
facts of diet coke:
ketogenic diet purposely aims to cutting carbs in your diet, from keto
standpoint diet coke is allowed.
regular soda with diet soda will help you significantly cut carbohydrate
consumption and at the same time satisfying your cravings. Remember, you
shouldn’t consume diet coke regularly.
diet soda has zero nutritional value but linked to some health problems when in
excess. The artificial sweeteners can also disrupt your body’s metabolism and
spike up your sugar cravings.
Benefits of Diet Soda
are some of the advantages and disadvantages of diet soda in your ketogenic
Zero carbs and
rule of thumb in your ketogenic lifestyle is that; carbohydrates should never
exceed 50grams per day. Cutting your carbs intake significantly helps in weight
to shed off those extra pounds, you need to burn more calories than you eat. To
lose 1 pound of your body weight, you’ll need to burn 3500kcal. Typically, you
should cut 500kcal daily (Source).
diet coke is an excellent way of satisfying your “sugary glands” while at the
same time reducing calorie intake.
artificial sweeteners in diet soda are 100 times sweeter than regular sugar. If
you’re craving for something sweet but hate to gain extra pounds, a can of diet
coke once in a will quench your sugar cravings.
How Diet Drinks Can
Ruin Your Ketogenic Lifestyle
diet soft drinks are sugar-free, they contain artificial sweeteners that allow
you to get that sweet taste without worrying about carbs or calories.
sweeteners may indirectly ruin your ketogenic lifestyle in ways you never
thought possible. Let’s see how?
On weight gain
may argue that there’s no way you’ll weight from light drinks since they don’t
have any calories or carbohydrates. That’s true, but the fact is that you’ll be
promoting weight gain in other ways.
2019 study published in Pediatric Obesity
found out that people who drink artificially sweetened drinks consume up to 450
more calories per day than those who only drink water. The reason being the
sweet taste will make you feel hungrier than you would have without it.
to a 2017 report,
researchers found a correlation between artificial sweeteners and obesity.
These sweeteners can affect the bacteria in your gut, resulting in decreased
satiety hence prompting you to consume more calories.
On Sugar Cravings
way to quench your sugar cravings when on a keto diet is to drink diet light
drinks. You get to satisfy your sugar buds without any of the calories or
sweet you eat activates different pathways in your brain. However, the
sweetness of artificial sweeteners without calories will only partially
activate these pathways, and this leaves your brain “yearning” for more.
Because artificial sweeteners don’t fully satisfy your brain, it’ll continually
seek what it wants until it gets it – in this case sweet flavor with some
If you give in to your cravings, you’ll only end up developing tolerance and
preference for all things sweet making you utterly dependent on artificial
On metabolic Dysregulation
of the primary purposes of ketosis is to regulate insulin and glucose levels,
the two of the significant factors that help you to keep tabs on your weight.
2013 study by Diabetes Care
found out that diet beverages work directly against the keto mechanism by
disrupting glucose and insulin levels in the body. This results in increased
risks of heart disease, Type 2 diabetes, and obesity, that’s according to Reviews of Endocrine and Metabolic Disorders.
Avoid Diet Soda If you’re On Keto Diet
diet drinks won’t directly kick you out of ketosis, it’ll affect you in other
ways and make it almost impossible for you to lose weight.
get rid of diet soda from your menu, you need to understand the reason why you
drink soda and find a good alternative.
people drink diet soda to satisfy their sugar cravings while others want a
quick caffeine jolt. For people not on keto diet, switching to tea and coffee
may be a good alternative. However for people living keto lifestyle, they’ll
need to find a sugar-free option and calories free.
can replace diet soda with another keto-friendly drink and smoothies that
provide same sweetness as soda.
Recommended Keto Friendly Drinks: Best Diet Soda Alternatives
more medical publications are made available to the general public about the
health risks of diet soda and possible artificial sweetener addiction,
manufacturers have responded by offering light drinks made with stevia, which
is an all-natural no-carbohydrate, no-calorie sweetener.
there isn’t sufficient information whether stevia has the same effects as
are keto-friendly sodas that have been crafted to satisfy your taste buds
without knocking you out of fat-burning ketosis:
LaCroix, a sweetener-free
drink that uses a combination of natural flavors.
6 Ketosis Friendly Homemade Diet Soda Recipes
can’t survive without water. It’s the best drink for everyone on the planet
that not only quenches your thirst but also keeps you hydrated and cures
water is a must, not everyone appreciates its taste. Sometimes we want to quench
our thirst with something that tasty and sweet. Below are different keto-friendly
recipes that you should try.
1. Zingy Salted Lime Soda
you can use sparkling mineral water, club soda, and seltzer water
interchangeably unless you’re specific. The minerals in these three only change
the taste slightly. It’s important always to check the ingredients since some
have artificial flavors.
1 ¼ cups of club soda, sparkling mineral water o
seltzer water (adjust amount to taste)
1/8 to 1/4 teaspoon salt (adjust the amount to liking)
1 lime and then mix with club soda, mineral water, or seltzer water and salt.
Stir the mixture gently until all the salt dissolves and serve chilled.
is the perfect homemade diet soda to keep in the refrigerator for those hot
days as it’s quite refreshing, and the small salt added can help with
rehydration. You can dip a slice of the lime to the rim of the glass to make it
look like some fancy summer cocktail.
2. Cucumber Lime Water
waters are served in spas, probably to help you relax during the session. This
recipe only requires three ingredients and can be prepared in less than five
1.5 liters of water
peel the cucumber and slice it into small slices. Add the slices to jug.
Extract juice from 1 lime and add it to the jug. Add water to the mix and let
it sit in the refrigerator overnight.
is an excellent cooling vegetable that adds flavor to water. The lime adds some
zingy freshness to make the drink even more refreshing. Alternatively, you can
use a water bottle with infuser in the middle to help you drink comfortably
without the cucumber slices coming your way.
3. Sparkling Pomegranate
only need about 5 ingredients to make this refreshing pomegranate drink. It’s
important to note that it does contain some caffeine to spice up your mood on
those boring afternoons and boost your energy.
20 drops of stevia
2 cups of water
½ cup of cold green
½ cup of pomegranate
½ of sparkling water
takes less than 5 mins to have the sparkling pomegranate drink ready. Combine
the five ingredients in a jug and serve over ice.
recipe contains 18 calories and is sugar-free making it perfect for people
living ketosis lifestyle.
4. Ginger Ale
has been attributed to many health benefits. This ginger-flavored keto drink
will not only quench your thirst but also help you balance blood sugar, relieve
cough symptoms, and digestive problems.
4 cups of sparkling
2 tablespoons of
22-inc pieces of
your ginger, peel and grate it. Place the grated ginger in a cheesecloth or
muslin and squeeze it until you have 2 tablespoons of ginger juice. Mix the ginger juice in a jug with other
ingredients and serve immediately.
5. Easy Flavored Water
the past few years, it’s been discovered that store-bought flavored water can
have hidden additives. Here’s how you can turn your “plain” water into
ketogenic friendly flavored water using ingredients such as raspberries, lime,
blueberries, and blackberries.
the lemon into small slices and wash all other ingredients. Then dip a lemon
slice and small pieces of blueberries, blackberries, and raspberries into a
glass of water. Serve over ice.
6. Pink Grapefruit Soda
is one of the best diet soda alternatives that give the same fizzy feeling as
diet soda without artificial sweeteners. It contains real juices from lemon and
grapefruit and can be enjoyed by everyone in the family.
1 pinch salt
3 cups of sparkling
1 pink grapefruit,
20 drops of stevia
½ lime juiced
lemon juice, grapefruit juice, 20 drops of liquid stevia, and salt. Divide this
mixture into four different serving glasses. Add ice cubes to each glass and
fill with sparkling water.
Ketosis Smoothies and Other Beverages
keto friendly smoothie recipes can help you satisfy your sugar cravings without
impacting negatively on your health or affecting your keto lifestyle. The best
way to make low carb smoothie or keto smoothies is by using fats like coconut oil,
nut butters, or coconut oil and some low carb vegetables like cucumbers, leafy
greens, beets or celery and smaller portions of fruits like apples, pears or
keto-friendly beverages include unsweetened almond milk, which sugar-free and
contain about 30 calories per 8 ounces serving.
Final thoughts on Diet Soda on Keto
diet soda may seem like the best way to satisfy your thirst without worrying
about calorie intake, its damages to your health exceed the benefits. It
doesn’t matter whether it’s calorie-free or carb-free, you should avoid it as
long as you want to enjoy the full benefits of a ketogenic diet. Consider our
six alternatives; they are all low carb, sweet and good for your health.
are keto-friendly veggies thanks to their low carbohydrates content. A half-cup
of sliced cucumbers with the peel contains around 1.9 grams net carbs.
are two types; slicing and pickling cucumbers. Pickling cucumbers are mainly
used for pickling or processing. They have thin skins, short and their color
gradient vary from dark green at the stem to light green at the blossom end. On
the other hand, Slicing cucumbers are sold for immediate consumption. They have
thick uniform dark green skin and are longer than pickling cucumbers.
can be nutritious low carbs, and low-calorie addition to your keto diet.
How Many Carbs and Calories Are In Cucumbers?
is a table showing cucumber nutrition information according to the data on the USDA website for ½
cucumbers (weight 52 grams).
Cucumber Nutrition Facts
earlier indicated, a ½ cup of sliced cucumbers contains or 1.89 grams total
carbohydrates. Ketogenic lifestyle advocates for low carbs intake and this fact
alone makes cucumbers one of the best keto-friendly fruit.
the same half cup of sliced cucumbers contains 7.8 calories. Most of these
calories come from the 1.89grams carbs, but some also come from its omega-3
fatty acids and proteins.
also contain tiny traces of minerals magnesium calcium, manganese, potassium,
and iron, all which play an essential job on your body’s overall health.
Can You Eat Cucumbers on Keto?
definitely. Cucumbers are low in carbs and calories but rich in minerals,
vitamins, and other important nutrients making them perfect for low-carb diets.
Below are the reasons why you should eat cucumbers on keto diet.
Low carb and low
calories in cucumbers make it easier to for you to stick to daily carbon
Cucumbers have high
water content and other electrolytes. Eating cucumbers will help you stick to daily water requirements, and the electrolytes help you fight keto flu.
satisfy hunger. It’ll make you fuller, reducing cravings for high carb foods.
They are versatile
and can be included in hundreds of keto-friendly recipes
Incorporating Cucumbers in Your Keto Diet,
are different types of cucumbers, but they are all keto-friendly fruits. Your
taste and preferences will determine the best one for you.
can be eaten raw, cooked, or you can add them to smoothies, salads, low carb
sandwiches, and sauces. You can also prepare cucumbers by making soups or
preparing cucumber water, which keto-friendly
Health Benefits of Cucumbers.
have many different health benefits on our body. They contain Vitamin K, and a
single serving provides you with 9% of your daily Vitamin K needs.
1. Facilitates weight loss
your goal is to lose weight, cucumber is one of the many fruits that will help
you achieve weight loss goals. As earlier mentioned, these fruits are low in
carbs and calories; therefore you can eat tons of cucumbers without worrying
about adding extra pounds.
cucumbers are refreshing, and they are great for almost every side dish and
salad. Because a great percentage is water, cucumbers help facilitate weight
loss because proper water intake is one of the requirements in any weight loss
to research, cucumbers can help control and prevent diabetes. They contain
Cucurbita ficifolia which can help reduce fluctuations
in blood sugar levels.
studies have shown that cucumber skin can help with symptoms of diabetes. One theory suggests that cucurbitacins
compound found in cucumber helps stimulate
insulin release and helps in regulating hepatic glycogen, which is a key
hormone in blood sugar processing.
are mostly water and contain important electrolytes. These two factors can help
prevent dehydration during those hot summer months or after intensive body
can add mint and cucumber to water to increase water consumption by making it
tastier to drink.
proper hydration levels is very important because it contributes to health
intestines, prevents kidney stones, and helps prevent constipation.
half-cup of sliced cucumbers contains 1.5g of net carbs, which makes the
ketogenic friendly. Additionally, cucumbers contain micronutrients, including
Vitamin B5, Vitamin A, C, K, magnesium, potassium, iron, and manganese that
play a crucial role in improving our health. Cucumbers also improve insulin
metabolism and may help with pain relief. You can enjoy these green veggies in
different ways- you can eat them raw or use them as an ingredient in your
is a cruciferous edible vegetable in the cabbage family. It’s a low carb veggie
a 1 cup (76grams) containing approximately 4.78 grams carbohydrates. Broccoli
is rich in dietary fiber, which is good for digestive health. Additionally,
this veggie is loaded with lots of minerals, vitamins, carotenoids, tocopherols,
and tocotrienols which all play an important role in maintaining overall body
important to note that the amounts of carbs and calories in broccoli highly
depends on serving size and preparation methods. Let’s see if Broccoli is a
How Many Carbs in Broccoli?
earlier indicated, carbs and calorie concentration will highly vary depending
on the serving sizes. However, the veggies in the cabbage family are generally low-carbs,
and broccoli is no exception.
cup of chopped broccoli (76g) contains around 68.4 grams of water. The total
carbohydrate content in the same serving size is 4.78grams.
carbs in Broccoli is calculated as follows:
carbs minus insoluble fiber =net carbs
The portion (serving size)
Amount of Carbs
1 cup (76 grams
Broccoli contains two types of carbohydrates, which are
sugars and fiber. Because fibers are indigestible, they won’t contribute to
your overall daily carb intake. They help in enhancing digestive health. The
sugars in broccoli include fructose, glucose, and sucrose. These are simple
sugars, and because their concentration in broccoli is minimal, they won’t
contribute to overall blood glucose fluctuations.
How Many Calories are in Broccoli?
Broccoli is low in carbs, fats, and proteins resulting in
lesser calories. A cup of 76 grams raw broccoli contains 24 calories. And
because of the low-calorie content, broccoli is considered a valuable addition
in any weight loss diet menu.
Can You Eat Broccoli on the Keto Diet
you can eat broccoli on the keto diet. It’s one of the many and most
recommended low carbohydrates veggies for a ketogenic diet. You can eat large,
serving daily without worrying about getting kicked out of ketosis.
Additionally, this keto-friendly veggie is loaded with antioxidants, vitamins,
and minerals, which are hard to find on a keto diet.
you should keep tabs on your carb intake when adding broccoli to your keto meal
plan. It’s very easy to go overboard even with low carb veggie and fruits like cucumbers and strawberries if you don’t calculate your macros. It’s important to
keep track of your nutrients intake.
Broccoli Nutritional Facts
USDA.GOV provides the following nutrients information for 1 cup of 71g raw
sliced broccoli. It’s is considered one of the best foods in terms of nutrients
cup of raw broccoli will give you above your daily requirements for vitamin K
and vitamin C. Additionally, broccoli is one of the best sources of folate with
a cup serving to provide you with 14% of your daily value (DV). Foliate is an
important nutrient during pregnancy.
important nutrients in broccoli include potassium (8% DV), manganese (10% DV),
and vitamin A and B6 11% DV and 8%DV, respectively. This keto-friendly
vegetable is also loaded with almost all other vitamins and minerals but in
very minute amounts.
a cup of raw chopped broccoli gives 9% daily value of dietary fiber, which is excellent
for digestive health.
Health Benefits of Eating Broccoli
broccoli in your weekly keto diet meal plan not only helps you in your overall
weight loss journey but also comes with other health benefits. Several studies
support the fact that broccoli can help in disease prevention and boosting your
overall body health.
Diabetes and Autism
people with type 2 diabetes, broccoli extracts
may be what you need to stay healthy. Sulforaphane in broccoli and other
cruciferous vegetables like Brussels sprouts and cabbage could inhibit the
activity or expression of the different genes associated with type 2 diabetes.
gave the extract to 97 people with type 2 diabetes in three months. While
non-obese participants in the research never saw any effects, the obese saw the
glucose levels decrease by 10% compared with the control group. However the
doses administered to these individuals is 100 times that found naturally in
sulforaphane was also found to relieve symptoms related to autism. Participants
who took this extract showed significant improvement in social interactions and
verbal communications. (Source)
may be what your doctor ordered for osteoarthritis treatment. It’s also an
excellent anti-inflammatory remedy which can significantly reduce joint damages
associated with osteoarthritis.
to a 2013 research by University of East Anglia, broccoli’s sulforaphane can help relieve the arthritis
symptoms. This chemical compound blocks the enzymes responsible for joint
destruction by stopping the main molecule that causes inflammation.
broccoli is rich in omega-3 fatty acids and isothiocyanates that help regulate
inflammation. A 2010 study
suggested that flavonoid kaempferol found in broccoli help reduce the impacts
of allergens in the intestinal tract, which can prevent chronic inflammation.
of the keto-friendly vegetables and fruits have anti-cancer benefits. Eating
cruciferous vegetables has been linked with lower risks of cancer particularly
colon and lung cancer. This can be attributed to sulforaphane, a chemical
extract containing sulfur, which gives cruciferous veggies their bitter taste.
have found out that this chemical compound can hinder the enzyme
histone deacetylast (HDAC) known to facilitate the growth of cancer cells.
broccoli contains an important vitamin (folate), which has been shown to
decrease the risk of breast cancer. Sufficient amounts of this vitamin have
also shown to help prevent against stomach, colon, cervical and pancreatic
While the mechanism behind cancer protection isn’t fully understood, scientists
believe that it may be something to do with folate’s role in RNA and DNA
production and mutations prevention.
Glowing Tight Skin
contains antioxidant vitamin C., And when eaten raw it can help prevent skin
damage caused by ultraviolet rays from the sun and pollution. It also helps
prevent wrinkles and improves skin texture.
cup of broccoli provides 81 milligrams, which is more than recommended daily
value. Vitamin C plays a crucial role in collagen formation which is the
primary support system for the skin. Additionally, vitamin A and E in broccoli
are also vital for healthy-looking skin.
Enhance the immune system
C in broccoli plays a vital role in both innate and adaptive immunity. In
addition, studies have confirmed that the chemical compound sulforaphane in
broccoli helps in enhancing immune system functioning. (Source)
Raw, Steamed or Boiled: Which Is the Best for
broccoli is a low carb veggie, you can eat it raw, steamed, or boiled. However
you should note that the way you prepare it can affect the nutrients you get.
your aim is lose weight and also get anti-cancer benefits, be sure not to cook
the veggie too long.
2007 research by the University of Warwick
found out that boiling broccoli can affect its effectiveness in fighting
cancer. Boiling results in losses in vital cancer-fighting nutrients and
steaming, microwaving, or stir-frying doesn’t result in significant decline in
cancer-fighting nutrients. Raw broccoli is excellent for ketogenic diet as it
retains all of its nutrients.
Eating Broccoli on Keto Diet
broccoli is a keto-friendly vegetable, you should eat it regularly more than
three times a week. To get the full benefits, including anti-cancer benefits,
you should avoid boiling it and instead steam or eat it raw. Below are best
ways to prepare broccoli:
Buy it fresh
broccoli affects its nutritional value, especially with water-soluble vitamins
such as B vitamins and Vitamin C and some minerals. When buying fresh avoid
broccoli with signs of discoloration (browning or yellowing) and choose ones
with vibrant green color.
Eat stems and leaves
throw away the leaves and stems because they contain vital health-enhancing
compounds. The stems take longer to cook, so make sure you cook them first. The
leaves are high when eat raw or used as ingredients in soups, smoothies, and
Final Thoughts on Broccoli on Ketosis
broccoli won’t kick you out of ketosis. While it’s a ketogenic friendly
vegetable, broccoli should be eaten in moderation. Besides being a great
addition to a ketogenic lifestyle, this veggie is also rich in other important
nutrients that have immense benefits in disease prevention and boosting the
immune system. To get the best out of your piece of broccoli, eat it raw,
steamed, or cooked in the microwave.
are the foundation of any healthy eating diet, including keto! But some veggies
are a no-no for the ketogenic lifestyle.
starters, it’s important to note that the basic rule of thumb for ketosis diet
is to replace carbohydrates with fats. Limiting the number of carbohydrates you
consume daily sends signals to your body to burn fat for energy instead of
carbohydrates. A healthy ketogenic lifestyle requires you to get 5%-10% of your
calories from carbs. That’s about 25-50 grams of carbs daily.
are important, and their nutritional benefits can never be ignored.
Incorporating them into your keto diet menu in small amounts will help reap
their full health benefits without being kicked out of ketosis. In this
article, we’re going to discuss the carrot’s nutritional facts and whether they
fit into a keto diet.
Carbohydrates Found In Carrots
body requires two types of carbohydrates, starch, and sugar, for energy and proper
brain and nervous system functioning. The third type of carbohydrate (fiber) is
responsible for maintaining a healthy digestive tract.
cup serving of chopped carrots packs 12.3 grams of carbs along with 0.3 gram of
fat and 1.2g of protein. This is about 60% of the daily value of 50 grams of
carbs for anyone on keto diet. That’s too many carbs in a single serving that
may force you to skip meals or reduce your portion sizes to ensure you’re
within your macros.
are complex carbohydrates. They are formed when three or more sugar molecules
bond together. Because the bonds formed needs to be broken down by digestive
enzymes, these carbs take longer to digest than regular sugars. One cup serving
of chopped carrots packs 2.6g of starch.
are simple carbs. They comprise of one or two molecules and are easily
digested. The carbs in carrots are 49.5% sugar, with 1 cup serving packing up
to 6 grams of sugar. This means that carrots contain more sugar than either
fiber or starch.
is a complex carbohydrate that’s comprised of bound together sugar molecules.
Unfortunately our bodies can’t make enzymes break those tough bonds, and so
it’s never digested and passes through your digestive tract.
How Many Carbohydrates In Carrots?
most of us are only familiar with the orange carrots, these veggies can be
yellow, white, purple, or even reddish-orange. They are root vegetables high in
carbohydrates. A medium-size carrot weighs 61 grams and contains approx. 4grams
of net carbs. They are also a good source of vitamin B-6, C, K and potassium
and niacin. As with most carbs containing foods, carrots pack all three types
are 88% water and 11% carbohydrates — 100grams of carrots serving to contain
6.7g digestible carbs and 2.8g indigestible carbs. Ketogenic diet demands
eating low carbs but nutrients dense veggies like cucumbers. Eating too many
carb-rich plant foods may kick you out of ketosis.
of carbs in 100grams
Raw baby carrots
Boiled carrots without salt
Boiled carrots with salt
Frozen, unprepared carrots
are low caloric foods despite being starchy. One medium-sized carrot (weight 61
grams) provides approximately 25 calories. The calories come from carbohydrates
Nutrition Facts 1 medium carrot= 61
Can You Eat Carrots
you can, but it’s best not to. While they pack plenty of health benefits,
unlike diet sodas, it’s best to
avoid them because most recipes call for more than one carrot. You can replace
carrots from your keto diet with one of the following:
of these alternatives have less than 5 grams of net carbohydrates per 100
Want To Try Carrots On
Keto? Here’s How You Do It
carrots at all costs; especially, you’re on a strict keto diet. On the other
hand, if you insist on keeping carrots on your keto food list, here’s what you
Eat it as a snack
and tasty carrots make for a great snack. Eat a medium carrot between meals and
avoid eating any other fruits for the day. The carrot should give you 4g net
carbohydrates per day, which isn’t much if you keep the meals low carb.
Add to soups or mix
are necessary ingredients in chicken and bone soups. You can add one or two
carrots in your soups and make sure to keep all other ingredients carb-free as
possible. Alternatively, when preparing salads or crudités you can add some
carrots. This way, you’ll be able to satisfy your love for carrots without
ruining your ketogenic lifestyle.
5 Health Benefits of
a child, you may have been tricked to thinking that eating lots of carrots will
make see at night. While carrots won’t give you magical night-vision eyesight,
they are best known for the ability to improve eyesight. Carrots are not only a
treat to your eyesight because their benefits extend to other parts of the
body. This orange vegetable has been dubbed as superfood. Below are some health
benefits of carrots.
1. Clean teeth and gums
is one of the varieties of foods that act as a natural toothbrush. It works like
a natural abrasive that helps remove leftover food particles in your mouth. And
because food stains can attach themselves to plaque, chewing slices of carrot
after meal can help reduce discoloration and clean your mouth if you’re not
able to brush immediately after eating.
of the major health benefits of carrots is cancer prevention for women and men.
Carrots contain antioxidants that have been shown to reduce the risk of cancer.
Additionally, carrots also produce a natural pesticide known as falcarinol that
helps protect the roots from fungal diseases. Medical researchers strongly
believe that falcarinol
has anti-cancer properties.
also contain beta-carotene. A study found out that people who consumed
beta-carotene regularly had reduced risks of colon cancer while another study
found out that people who smoke and don’t eat carrots are three times more
likely to develop lung cancer. (Source)
3. Boost immune system
vitamin in carrots helps boost your immune system. A healthy immune system can
help prevent common infectious diseases like flu and help your body heal
faster. Some herbalist believes strongly agree carrots have antiseptic
properties that can prevent infection if you apply mashed carrots to cuts.
4. Glowing skin
your skin is sagging or looks dull, some carrots will help it glow again. The
antioxidants and vitamins found in carrots help protect your skin from sun
damage will help protect your skin from toxic free radicals and the harmful sun
also contain retinoic acid, which helps maintain healthy skin. Not only do you
benefit from eating carrots, but you can also get glowing skin by applying
carrot juice or pulp concoction direct to the face to help prevent acne and
5. Boost cardiovascular health
to the CDC, heart disease was the main cause of death in the USA in 2010.
Carrots can help reduce the risks of developing heart diseases. A 10-year study
conducted on 20,000 men and women in Netherlands found out that those who ate a
cup of carrots daily were less likely to develop heart diseases.
Final Thought Carrots on Keto Diet
all the information discussed above, it’s evident that carrots have myriads of
health benefits. They are starchy and provide about 4g carbs per 100g, and thus
they aren’t considered as keto-friendly vegetables due to high carbs content
not recommended, you can squeeze them into your weekly keto meal plan or replace
them with low carbs vegetables that are similar in color, taste, and texture
you’re going keto, the rule of thumb has always been only low carb high-fat
foods allowed. High carb and high sugar foods are keto diet enemies and will
kick you out of ketosis in no time.
fruits are generally healthy and nutritious when it comes to ketogenic diet
most of them are not keto-friendly. A keto diet typically advocates 70%-80%:
20%-25%:5%-10% in the ratio of fats, proteins, and carbs in your daily meal
Are Tomatoes Keto Friendly?
A tomato is a keto-friendly fruit. According to an article on United States Department of Agriculture website, a 100gram tomato slice contains 3.89 grams of carbohydrates. However the count slightly differs depending on the type of tomato.
you’re on keto, it doesn’t mean that you should have zero carbs in your diet.
However, your daily carb intake shouldn’t exceed 50 grams. And given the fact
that tomatoes are low in carbs, they are great for anyone on ketogenic diet.
it comes to eating tomatoes, you should opt for whole tomatoes and avoid
store-bought sauce because they can be loaded with additives and sugars which
are not keto-friendly.
How Many Carbs and Calories Are In Tomatoes?
Below ground veggies like carrots are higher in carbs than above-ground vegetables. Tomatoes are low in carbs, and for this reason they qualify as keto-friendly fruits.
100 grams tomato serving contains 3.69 net carbohydrates, 2.49g of sugar, and
1.2g of fiber.
piece of raw tomato is packed with essential nutrients including 0.2g fat, 18
calories and 0.9g proteins per 100g serving.
Types of Keto-Friendly Tomatoes
are many tomato varieties grown around the globe. Some of the popular ones
include Campari, grape, beefsteak, cherry tomatoes, and Roma tomatoes.
standard tomatoes contain 2g of sugar and 4g of carbs per half-cup serving.
However these counts differ slightly depending on the type of tomato you eat.
Keatley of Keatley
Medical Nutrition Therapy points out that-
tomatoes have phytonutrients that you could be missing out on a strict
ketogenic diet. When it comes to eating tomatoes on ketogenic diet, he
recommends avoiding store-bought sauce and opting for whole tomatoes.
Scott further points out that a tomato or two a day won’t screw up your
ketosis. You’ll probably need to eat 5-6 medium-sized tomatoes to disrupt
Which Tomatoes to Avoid on Keto Diet
are two forms of tomatoes that you should avoid when on a low carb diet. Avoid
any tomato that contains little water content. Very low water content means
high in carbohydrates, which is not allowed on keto.
sun-dried tomato at all costs. According to USDA, 100g of sundried
tomato contains 258 calories, which come from 55g carbohydrates, 37.59g sugars,
and 14.11g proteins.
consuming tomato powder in a keto diet. A 100g tomato powder serving provides
302 calories, which come from 74.68g carbohydrates, 12.91g proteins, and 43.9
too much tomato powder on keto will likely kick you out of ketosis or spoil
your keto diet.
How to Eat Tomatoes on Keto
most other keto-friendly fruits and vegetables, it’s important to keep tabs on
how you incorporate tomatoes in your daily diet to avoid going over your daily
carb limit. Luckily for you, there are plenty of high fat, low carb tomato
recipes you can try today.
Salads and Sides
are important ingredients in most keto-friendly salads and can be added to most
meals as a simple side. Cherry tomatoes are great for salads, but with the
different tomato varieties, you’ve got a lot of freedom to try each variety.
Roasted tomato soup
tomato soup is an ideal lunchtime meal that’s easy to prepare. You can add
broth and cream to thin out the tomato and boost both the soup’s taste and fat
Cheesy baked tomato
is a simple procedure on how to prepare cheesy baked tomato. Slice four pieces of tomato and then cook one
Italian sausage. Place the sliced tomatoes on baking tray and divide the
Italian sausage evenly between the tops of each tomato slice. Sprinkle some Gouda
cheese and then bake for around 4 minutes until the cheese turns golden.
simple recipe will give you around 6g net carbs and a whopping 20g of protein
and 26g of fat.
What are the health benefits of tomatoes on a keto diet?
are intensely nutritious fruits, and their health benefits can vary between the
different types. For example, cherry tomatoes have high beta carotene contents
than regular tomatoes.
are rich in antioxidants and Vitamin C, which help combat free radicals known
to cause cancer. A recent study
found out that consuming high levels of beta-carotene can help prevent prostate
cancer cell growth.
tomatoes contain lycopene, a plant compound that has linked with prostate
cancer prevention. (*) Lycopene gives tomatoes their unique red color.
have shown that tomatoes contribute 80% of the dietary lycopene consumed in the
United States. (*).
A study conducted on the Japanese population found out beta
carotene consumption reduces the risks of developing colon cancer. More studies
are needed to explore how beta carotene and lycopene help in preventing cancer.
2. Heart Health
contain potassium, fiber, vitamin C, and choline that support heart health. Increased
potassium and decreased sodium intake have been associated with reduced risks
of cardiovascular disease. (*)
tomatoes contain folate that helps balance the levels of amino acids called
homocysteine. Imbalanced homocysteine levels are associated with increased risk
of strokes and heart attacks. (*)
plays an important role in protecting unborn babies against neural tube
acid, the synthetic form of folate, is available in supplement forms and can
also be boosted through diet. Eating tomatoes on keto will give you a boost of
it’s recommended that pregnant women take folic acid supplements, tomatoes will
give you a natural boost.
can eat tomatoes in the keto diet, but it’s important always to keep tabs on
how much you have eaten. And because tomato contains 4-7g of carbohydrates,
it’s quite easy to exceed the maximum daily limit.
sun-dried and tomato powder as they contain high levels of carbs and can easily
kick you out of ketosis or cause carbohydrates imbalance.