If you're new to keto, you'll soon realize that not all fruits are low in carbohydrates (look out, grapes, cherries, and bananas!). Peaches, on the other hand, have a different story to tell.
Are peaches keto-friendly, or are they too high in carbohydrates to eat?
Let's talk about how many carbohydrates this fruit contains and how to enjoy its flavor while following a low-carb keto diet.
Are Peaches Keto Friendly?
Peaches, while minimally processed whole foods, are high in carbohydrates and thus unsuitable for the keto diet.
This sweet stone fruit has approximately 12.6 grams of carbs, 1.3 grams of protein, 2.2 grams of fiber, and only 0.4 grams of fat.
The standard approach when following a ketogenic diet suggests consuming less than 30 grams of net carbohydrates.
With an average peach retaining half of your daily carb allowance, it's easy to see why peaches might not be the best choice.
Would I Stay in Ketosis After Having a Peach?
When following the keto diet, the total carb count is not the only thing to consider.
It is recommended that you do not consume more than 5 grams of net carbs in one meal in order to stay in ketosis.
Ketosis is a metabolic state in which your body uses readily available fats for energy rather than glucose. And because peaches have very few fats and a lot of carbs, eating one will raise your blood sugar levels and knock you out of ketosis.
Can You Eat Dried Peaches in Keto?
Yes, you guessed it. Dried peaches aren't keto-friendly because they're high in sugar and carbs.
Dried fruit, like raisins, dried cranberries, and dates, is too sweet, easy to overeat, and even a small serving of dried peaches has too many carbs for the ketogenic diet.
The carbohydrate content of dried peaches varies depending on the brand and amount of added sugar.
Sun-Maid dried peaches, for example, have 22 grams of net carbs per serving.
Dried fruit also contains sulfites and other preservatives, making them even less keto-friendly and potentially harmful than fresh peaches.
Are Canned Peaches Keto Friendly?
Unfortunately, canned peaches are also not keto-friendly. Carbohydrates in canned peaches are higher because they frequently contain added sugar, but even no sugar added versions are not keto.
In one cup of sliced canned peaches, you’ll get 14.9 grams total carbs and 11.7 grams net carbs.
Can You Incorporate Peaches in Keto Recipes?
The ketogenic diet allows you to eat whatever you want as long as you stay within the required net carb count.
While some foods are more keto-friendly than others, you can still eat them if you watch your portion sizes.
Peaches can be difficult to incorporate into a ketogenic diet. This is because they are small to begin with, so the appropriate quantities would be very minimal.
Combining peaches with other high-fat foods is one way to make them keto. If you eat a small serving of peaches with cream or cheese, the carbohydrate-to-fat ratio will be altered.
Is Peach Juice Keto Friendly?
No, a simple peach juice is not keto friendly as it is a high carb beverage that consists of unhealthy ingredients.
If we look into it actually any fruit juice is typically high in sugar, making it unsuitable for a ketogenic diet.
There are, however, exceptions, such as lemon and lime juices, which are low in carbs but high in flavor. To liven up the taste of plain water or other beverages, such as hot or iced tea, you can add them.
What are Peach Keto Substitutes?
What can you eat instead of peaches if they're not allowed on keto (at least in normal servings)? With these keto substitutes, you can still enjoy the flavor of peaches:
- Peach Extract – Use in baked goods and sauces to add a fruity peach flavor.
- Peach Jam – Made with real peaches, this jam has only 2 net carbs per serving.
- Peach Water Enhancer – For a fruity flavour in drinks, only a few drops are required.
- Sugar-free peach gelatin with a strong peach flavour.
- Peach Protein Shakes – If you like peaches and cream, try this keto-friendly alternative.
- Peach Tea – Are peaches in tea low in carbs? They're in this one: a calming tea with a fruity flavour without the carbs!
Low-carb Peach Alternatives
Even though we've established that peaches have too many net carbs to be suitable for a ketogenic diet, that doesn't mean you should avoid fruit entirely.
Fruit is high in Vitamin C and antioxidants, and it has numerous health benefits that should not be ignored.
Other low-carb fruits, such as raspberries, strawberries, or cantaloupe melon, can be used as a substitute for peaches to satisfy your sweet tooth while also providing an immunity boost.
When is a Food Keto Friendly?
The ketogenic diet's goal is to put your body into ketosis, a state in which it begins primarily burning fat for fuel.
This equates to getting roughly 55%-60% of your macronutrients from fat, 30%-35% from protein, and 5%-10% from carbohydrates. For most people, this equates to 20g – 50g of carbohydrates per day. In reality, this figure varies depending on a variety of factors.
People who exercise frequently, for example, may be able to consume more carbohydrates before being kicked out of ketosis.
However, a daily amount can be a good general guideline.
It is also common to exclude fiber from this amount because it is not absorbed in the same way.
Conclusion
Despite the fact that peaches are a whole food with some nutritional benefits, even a small piece of this fruit has around 13 grams of net carbs, making them one of the least keto-friendly fruits.
You can also cross off canned or dried peaches from your list if you're planning on eating this fruit in another form. Added sugar is common in both canned and dried peaches, raising the total carb count even higher.
That being said, there are numerous substitutions that will allow you to enjoy their fruity flavor while keeping carbs to a minimum.
To find out more about what other foods are keto friendly, click on one of the links below: