As we enter the glorious days of summers that bring along some of our favorite fruits, all prune lovers who happen to be on a Keto diet have only one question in mind- Are Prunes Keto?
Unfortunately, even though prunes are high in fiber, potassium, and vitamins, we can’t recommend them for a keto diet. They’re unsuitable because of the high level of carbs they possess.
Keep reading to find out more about Prunes and what ultimately makes them unsuitable for Keto! You may even stumble upon a healthier alternative to fulfill your cravings.
What are Prunes?
Do you know that all prunes are plums but not at all plums are prunes? You heard that right.
Some specific varieties of plums, commonly from European Plum, also known as Prunus Domestica, are dried to make prunes. They’re famously known for their digestive properties due to their high fiber content. It’s also a good source of iron and helps in building muscles and bones. Heart patients consume prunes to reduce blood pressure and cholesterol levels.
Are Prunes Keto Friendly?
It might come as a shock to people who ask, are prunes keto friendly? To your dissatisfaction, prunes are not keto friendly. Yes, they’re healthy and nutritious. But they’re the perfect example of ‘not everything nutritious can be part of the keto diet.’
They help with constipation and in reducing appetite by giving a feeling of fullness.
However,you can’t eat a high quantity of prunes during keto because they are high in carbs. Keto is about high fat, and low carbs and prunes are the opposite.
Prunes might not be keto-friendly, but they are highly nutritious. The chart below shows the nutritional value of a 28 g of prune.
| Total Calories | 67 |
| Carbs | 18 g |
| Fiber | 2g |
| Sugars | 11g |
| Vitamin A | 4% of RDI |
| Vitamin K | 21% of RDI |
| Vitamin B2 | 3% of RDI |
| Vitamin B3 | 3% of RDI |
| Vitamin B6 | 3% of RDI |
| Potassium | 6% of RDI |
| Copper | 4% of RDI |
| Manganese | 4% of RDI |
| Magnesium | 3% of RDI |
| Phosphorus | 2% of RDI |
How to Incorporate Prunes into your Keto Diet?
While you won’t be able to incorporate high amounts of prunes in a keto diet, there’s no harm in indulging a little bit here and there. A keto diet means low carbs, it doesn’t mean that you’re not allowed to consume any form of carbs. Everything is possible if you learn some self-control.
On average, a person on keto is supposed to consume 50g of carbs each day. If you are eating 28g of prune, you’d be consuming 18g of carbs. Try adjusting the carbs in your diet accordingly. If the ratio increases, you have the option to burn those carbs by spending extra time in the gym.
You do have a second option. Instead of prunes, you can switch to plums. Yes, they might taste different, but at least you’d be enjoying your favorite fruit. Make sure you only eat half of the plum and eat it in moderation. We don’t want you to ruin your keto diet.
What makes a Food Keto Friendly?
Keto beginners tend to struggle to find the right food for their diet plans. It’s a constant juggle between maintaining a healthy lifestyle and satisfying your cravings. Typically, a dish with high fats and low carbs makes a food keto friendly. But this is not it. There’s more to a keto-friendly food plan that is both effective and fulfilling.
It’s essential to be careful when trying out different foods on a keto diet. Even if the food might indicate that it’s high in fat and low in carbs, there may be other ingredients that effectively bring you out of ketosis. Generally, it’s also a good rule to avoid food that features any types of artificial sweeteners.
Keto friendly fruits
If you are aiming toward losing weight and controlling your blood sugar levels, it’s high time to switch to these healthy fruit choices that fulfill cravings without compromising on keto.
Avocado
Avocado is an excellent source of healthy fats, vitamins, and minerals. A 150g avocado contains 12.8g carbs and 12g fiber.
Tomatoes
A tomato weighing 125g contains 4.8g of carbs and 1.5g of fiber. The carbs might vary according to the type and size of the tomato. Take the serving accordingly.
Lemon
An average lemon contains 6g of carbs and 1.8g of fiber. It is acceptable on a keto diet as it also becomes a good source of vitamin C.
Strawberries
Strawberries are a good source of vitamin C and vitamin A. On average, 100g of strawberries contain 7.6g of carbs and 1.8g of fiber.
Blackberries
Our favorite berries are not only a great source of vitamin C, K, and A, but they are also suitable for the keto diet. A 150g serving contains 14.4g of carbs and 7.95 fiber.
Raspberries
Raspberries are a healthy addition to our keto diet as they contain a considerable amount of vitamin C, manganese, and antioxidants. A 123g serving only contains 14.7g of carbs and 8g of fiber.
Plum
Plums are an excellent alternative for prunes. A 75g plum is a good source of phosphorus, p[potassium, and net carbs of 7.5g.
Kiwi Fruit
Kiwi lovers have to monitor their Kiwi intake regularly. A 75g of kiwifruit contains net carbs, around 8.25g.
Watermelon
Watermelon is an excellent addition to your keto diet. It is an excellent source of water, potassium, and vitamin C. A 152g serving contains 11.5g and 0.5g of fiber.
Non-Keto Friendly fruits
If you eat keto and these fruits are part of your diet, you need to be cautious. Either take them in moderation once in a blue moon or cut them off entirely if your carb intake is already high.
Nonetheless, these fruits are a great source of vitamins and minerals essential for our metabolism.
Cherries
Half cup of cherries contains 10.4g of carbs. You can constantly adjust these carbs in your keto, as cherries are good for our eyes and blood circulation.
Peaches
A single peach contains 13g of carbs. You can’t eat them regularly during keto.
Apples
One medium apple contains net carbs of 23g. You can't eat them on keto because they are high in fructose, and you will easily knock out of ketosis.
Banana
A single banana contains net carbs of 25.5g.
Even though bananas are great for your hair and skin, their whopping amount of keto would kick you off the keto chart.
Wrapping Up
The food choices that we make are a lot more important than what many people think. Think twice, and research thrice before making yours!
Keto is all about discipline. It doesn’t involve starving yourself but, there are some food restrictions.. You can always fulfill your cravings by having high-carb food items in moderation. A bite or two once in a blue moon won’t hurt anyone.
While you are at it, don’t compromise on your fat intake. Otherwise, you won’t get energy.
Similarly, eating all kinds of fruits in moderation is equally essential to replenish your body with adequate minerals and vitamins.
If you are yet to start your keto journey, consult a doctor or nutritionist. Conduct necessary tests to figure out any chronic medical conditions.
Here's more info on whether other foods are keto-friendly or not!
Frequently Asked Questions
What dried fruit is keto friendly?
If you're looking for keto friendly dried fruits, then cranberries and blueberries are the best option.
What are the benefits of eating prunes?
Prunes are rich in antioxidants and can also help make it easier for those consuming to pass stool.
Why eat prunes before bed?
One of the main benefits of eating prunes before bed is that they're filled with magnesium which helps you produce melatonin.