With keto, it’s all about your carb intake to enable you to stay in ketosis. The high sugar content of most fruits is why they are not recommended on the keto diet. Sugar can spike glucose levels kicking you out of ketosis. It doesn’t matter which of the ketogenic diets you follow, the aspect of carb restriction applies across the board.
Low-carb fruits are those with a lower carb content which allows you to stay within your recommended carbs per day on keto. Some of the fruits with low-carb counts include strawberries, blackberries, blueberries, raspberries, and avocados.
The fact that most fruits are not allowed on a low-carb diet may sound like bad news to a sweet tooth. But staying within your daily carb limit is good for fat burning and other benefits of nutritional ketosis. Fruits may contain natural sugars, however, these can have an impact on blood sugar.
Since we’re talking fruits with a low-carb content, let’s take a look at plums and whether they can be an addition to your low-carb diet plan. Are plums keto? Let’s find out!
Are Plums Keto Friendly?
To answer are plums keto, you need to be aware of its nutrition facts. What does your fruit contain and at what percentage of the nutrients daily value?
Plums Nutrition Facts
According to the USDA, a 100 g serving of fresh plum contains:
- 11.4 grams of carbs (total)
- 1.4 grams of fiber
- 9.92 g of sugar
- 10 grams of carbs (net)
- 0.7 g of protein
- 0.28 g of total fat
- Vitamin E: 0.26 mg
- Lutein+zeaxanthin: 73 µg
- Vitamin A, IU: 345 IU
- Vitamin A, RAE: 17 µg
- Vitamin C, total ascorbic acid: 9.5 mg (16% of daily value)
From these numbers, plums are high in sugar and low in fat which doesn’t sound like a good fit for a low-carbohydrate, high-fat diet. However, if you exercise portion control when consuming this sweet fruit, you will be able to stay within your 5-10% carbs limit on ketogenic diets.
Net Carbs in A Plum
Net carbs refer to the digestible grams of carbohydrates in food. There are different types of carbohydrates that contribute to your total carb intake. The undigestible types of carbs are not included in your net carbs. To calculate your net carb allowance, you will subtract the grams of fiber in your food from the total carbs it contains.
One single plum contains 7.52 g of total carbs, 6.55 g of sugar, 0.924 grams of fiber, and 6.6 g of net carbohydrates. Let’s look at the carbs in plums in detail.
Starch
Starch is a type of carbohydrate found in foods. There is 0 g of starch in raw plums.
Sugar
Plums have high sugar content. Sugar is a digestible carbohydrate that contributes to your daily carb allowance. The main type of sugar found in plums is fructose.
Fructose is not digested and absorbed like other sugars. When broken down, it does not cause a substantial release of insulin making plums a low glycemic index food.
The other good news is the sugar content in plums is natural, with no added or processed sugars. When consumed in moderation, you can remain in ketosis.
Dietary Fiber
Despite their high sugar content, plums are considered a good source of fiber. Plums contain both soluble and insoluble fiber which are essential in your body. The former helps with improving lipid profile while the latter helps with bowel movement reducing risks of constipation.
It is important to mention that other types of plums are not recommended on the keto diet. Are plums keto? Yes, they are in moderation. Although other varieties like dried plums have a high sugar content which can have you exceeding your carb allowance.
Are Black Plums Keto Friendly?
What are the amounts of carbs in black plums? Will consuming black plums have you exceeding your daily carb count? Black plums are one of the two types of plums originally from China. The other variety is the European plums used to make dried fruits and prunes.
Black plums are one of the sweeter and juicier varieties making them the better pick for desserts and snacking. Of course, paying attention to portion sizes! Despite their sweeter taste, they contain a lower sugar content than the types used to make dried fruits and prunes.
Black plums can be keto if eaten on rare occasions, and carb consumption from other foods is kept at a minimum. Here are ways you can cut carbs without compromising the sweet flavor of plums:
- Always eat a smaller portion of plums. The smaller the portion the lesser the amounts of carbs.
- You can use natural plum flavor extract in your dishes. Just make sure to read the label to confirm the number of carbs in the flavoring and whether it contains added sugar.
- Try low-carb sweeteners like Monk fruit or Stevia as a substitute for plums.
- Consider other keto-friendly fruits with lower carb amounts.
Keto Friendly Fruits
Your low-carb meal plan should not compromise on fruits because of their numerous health benefits. Here are keto fruits you can incorporate into your diet as healthy snacks or food ingredients.
Berries
Berries are one of your best options on keto. Blackberries especially are the top low-carb berry with a lower sweetness and the best source of fiber. They are also a good source of antioxidants that help reduce inflammation that causes chronic diseases.
The good thing is you will get some of these antioxidants from cherry plums as well. So don’t be shy to switch things up once in a while.
Avocado
Avocados are a nutrient powerhouse! One thing that makes them a good choice for keto is that they contain healthy fats that are good for your heart health.
They are good sources of potassium, vitamin K, and monounsaturated fatty acids which all keep you away from cardiovascular diseases.
Cantaloupe
In 100 g of this fruit, you will get 8.16 g of total carbohydrates, 7.88 g of sugar, 0.8 g of total dietary fiber, and 8.08 g of net carbs. Just like plums, this melon can fit into your low-carb diet plan if you pay attention to your portion sizes.
Other health benefits include high water content, rich in beta carotene, vitamin C, and folate, and a good source of fiber.
Lemons and Limes
Besides being low in carb content, lemons, and limes are rich in vitamin C, an antioxidant that protects cells from oxidative damage.
These fruits also contain phytochemicals that protect our bodies from chronic infections.
Is Watermelon Keto-Friendly?
Watermelon has a glycemic index of 72 which means it can easily spike your blood sugar. It also has a glycemic load of 4, which means it has a low glycemic load. If you consume smaller portions of watermelon, you will keep your glycemic load low, meaning a less significant effect on blood glucose.
As long as you are consuming watermelon in moderation, this fruit can be keto.
How Many Plums on Keto?
You can have a medium-sized plum (150 g) that provides you with 13 g of carbs as a snack on keto and still stay in ketosis. Plum consumption should be rare on your keto diet because they are high carb.
Throw a plum into your baked keto recipes as a one-time treat for taking care of your body!
Something to keep in mind with fruits that are high in carbs that are meant to be eaten in moderation, do not incorporate them into your weight loss diet. This is because it will provide your body with some glucose which can delay ketosis. Consuming these fruits will stall your weight loss goals.
Bottom Line
Plums are keto when consumed in moderation. You can substitute fresh plums with other keto-friendly fruits if you’re looking for the occasional fruity flavor in your meals. Keep off dried plums and prunes on keto since they are higher in carbs.
Let us know in the comment section how you’d incorporate plums into your keto diet!
