The keto diet can be a little complicated if you’re doing it for the first time. Especially if you plan to follow the customized and specialized keto meal plans. The keto diet works with a high intake of fats and a reduction of carbs simultaneously.

The principles of the keto diet state that the body will fulfill its daily caloric intake from about 70% of fats. This will send the body into a state of ketosis, where the body burns fat for fuel.

The remaining 30% is a mixture of calories that you must fulfil in the ratio of 20% of the calories from proteins and 10% from carbs. This might sound very intimidating and difficult, but it is not difficult at all.

This article will guide you and teach you about the basics of keto and what foods are keto friendly. Along the way, we will answer the question “Are Cherries Keto friendly” as well. So, let’s get right to it!

Table of Contents

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• What is the Keto diet? How does it work?
• Are Cherries Keto?
• The Nutritional Profile of Cherries
• The Potential Health Benefits of Consuming Cherries
• How to Store Cherries Properly?
• Keto Friendly Cherry Recipe
• Keto Cherry Pie Bars
• The Ingredient List
• How to make it
• Conclusion

What is the Keto diet? How does it work?

Keto or Ketogenic is a term that means a diet that is very low in carbs. The process and functioning of this diet function from the switch of the body's fuel source, from carbs to fats and proteins. The more you cut down on carbs, the easier and better this diet will become for you.

The keto diet works in a way where you have to eat less than 50 grams of carbs in a day until the body depletes its normal source of energy, which is blood sugar. This process can take up to 3 to 4 days.

Then the process of breaking down the protein and fat begins, and this is where the weight loss journey begins. This whole process is called ketosis.

Then the process of breaking down the protein and fat begins, and this is where the weight loss journey begins. This whole process is called ketosis:

• 70% of the energy of the body comes from fats.
• 20% of the energy of the body comes from proteins.
• The remaining 10% of energy of the body comes from carbs.

While this diet looks like a great way to lose weight quickly, it is recommended that you only use it for weight loss purposes, not for health benefits. It is better to do this diet for the short term, not the long term.

Followers of the keto diet must be careful of the types of foods they consume, because they must not cross the daily limit of carbs. If they go above the daily carb limit, the body will go out of ketosis, and the body will resort back to the normal fuel source, that is carbs.

Hence, keeping an eye on the food's nutrition facts is very important.

Are Cherries Keto?

Now that we have established a basic understanding of what the keto diet is and how important it is for there to keep an eye on the food labels. Coupled with a scientific hack for sweeteners in the likes of Splenda, it is now time to answer the most important question of all “Are Cherries Keto Friendly?”

Everyone loves cherries, but they are a fruit rich in carbs, which means bad news for everyone who want to incorporate cherries into their keto diets.

The keto diet revolves around the notion of high fat and a low carb diet. There is, however, one way you can have cherries, and that is by moderation.

A serving of 100 grams of cherries has 10 grams worth of carbs. This is the total of the allowed amount per day for a person on the keto diet. A hack to adding cherries to your keto diet is to monitor the number of cherries you add.

Keep the portion size very small. If your daily carb limit is less than 20 grams a day, then we would recommend staying away from the cherries.

On the other hand, if you are someone who can eat 50 grams worth of carbs in a day and still manage to stay in the state of ketosis, we recommend incorporating cherries into your keto diet.

Let’s look at the nutritional information on cherries and a few different cherries as well.

The Nutritional Profile of Cherries

Cherries are the fruit people of all ages love, from children to the elderly. This fruit is not only aesthetically pleasing and appealing but tastes great as well.

This sweet snack has a lot of goodness in the form of Fiber, Potassium, Polyphenols, and Vitamin C. There are two types of cherries, tart and sweet. The Tart Cherries are used to make desserts and baked goods.

Whereas sweet cherries are fresh produce and are for consumption on their own. The following is the nutritional information on one cup of fresh cherries, and they are as follows:

• Calories: 95 calories
• Fat: 0.3 grams of fat
• Protein: 1.6 grams of protein
• Carbohydrates: 24 grams of carbs
• Sugars: 19.2 milligrams of sugar
• Fiber: 3.2 grams of fiber (an excellent source of fiber)
• Iron: 0.5 milligrams of iron
• Calcium: 20 milligrams of calcium
• Magnesium: 17 milligrams of magnesium
• Potassium: 333 milligrams of potassium
• Vitamin C: 10.5 milligrams of vitamin c (an excellent source as well)

As you can see, there are quite a few benefits of eating cherries, as they contain a lot of nutrition and good vitamins. But there is something we would like to share, and that is the proper way to eat cherries.

Not everyone is aware, but the pit of the cherry is highly dangerous if consumed in large amounts, as it contains cyanide, a lethal substance if consumed.

The easy way to eat the cherry is to eat it without the pit. This prevents the consumer from possible cyanide poisoning and saves the consumer from a possible choking hazard.

Now that we have gotten this out of the way let’s talk about the health benefits of consuming cherries. They are discussed below.

The Potential Health Benefits of Consuming Cherries

There has been a lot of research and study done on the benefits of cherries, and some of them are listed below:

1. Gout: A study concluded that people who ate cherries had less gout inflammation than those people who didn’t eat cherries. The cherries are known to reduce the level of uric acid that might build up in the blood. Uric acid is a by-product of the waste of our metabolism, and can cause problems such as kidney stones. Cherries reduce inflammation as well, and reduce the chances of future, possible attacks as well.
   
2. Sleep: The Tart cherries we mentioned earlier, are a great source of melatonin, the hormone which is produced by the body just before we sleep. A study was conducted where 20 adults ate Tart cherries for a week, and there was a significant rise in the level of melatonin in their blood. They reported that they slept better and slept more as well.
   
   A recent study conducted showed that adults who are older than 50, and struggle with sleeping or have insomnia, were made to drink 8 ounces of Tart cherry juice twice a day, for two weeks. They slept for 84 more minutes, quite astounding, isn’t it?
   
   
3. A Lower risk of disease: A study posted suggested that there is solid evidence which says that cherries can reduce inflammation and oxidative stress. These two factors are the reason one can be at the risk of disease. Cherries are also known to reduce and lessen muscle fatigue and soreness after a rigorous workout as well. Not only that, but cherries are also great at reducing blood pressure, so if you ever feel like you have a high blood pressure, eating a cherry would not be a bad idea at all.

Having gone through all the possible health benefits, it is pertinent to mention here that there is one way you can consume more cherries while still being on the keto diet, and that way is by consuming cherry powder. Here you can consume much larger amounts than you will if you consume the cherry wholly.

How to Store Cherries Properly?

If you are looking to buy cherries that are fresh, then what you should be looking for is cherries that feel plump and firm when you grab them. If they are shiny and glossy and bright, then you should not buy them, because they could be mushy, or even soft. This suggests that they are past the date of their ripeness.

If you want to store these cherries, then keep them in the fridge where they are in a container which won’t be crushed by other food items. Remember to wash the cherries before you eat them!

We will leave a recipe below, which is keto friendly, and very easy to make. We recommend that you do give it a try!

Keto Friendly Cherry Recipe

Keto Cherry Pie Bars

These keto cherry pie bars are very simple to make, and are the most delicious treats you can make at home. It features a crust which is full of flavor, and there is a filling of cherry jam and a coconut crumble on top, which is almond flour! That’s not the only good news, the great news is that these cherry pie bars are very low in carbs, and they only have 5.2 grams of carbs. That means these are keto friendly!

The Ingredient List

• Cherries, either fresh or frozen
• Flour, coconut flour and almond flour
• Sweetener
• Eggs
• Vanilla
• Xanthan Gum
• Lemon Juice
• Cranberries
• Coconut Flakes

How to make it

1. The first step is to heat the oven to 350 degrees and then you have to line parchment paper into a pan measuring 9×9
2. The second step is to add the almond flour, the cold coconut oil, the sweetener, and the egg, with the vanilla extract. Process all these ingredients in a food processor, until a dough starts to form. Then you have to press and compress the dough to the bottom of the baking pan.
3. Now you have to mix the cherries, the cranberries, the sweetener, and the lemon juice in a separate saucepan. Cover the pan with a lid and cook it for about 5 minutes, and stop when it starts to bubble. Now add in the xanthan gum.
4. Now you have to add the filling that is made on the top of the crust.
5. Now you have to mix the melted coconut oil, the sweetener, the almond flour in the food processor and mix it until it shows big crumbs. Next you have to add the coconut flakes until they are mixed completely as well. Now add the topping on top of the crust.
6. The last step is to bake the pie for 40 minutes or until it becomes brown in color.

Conclusion

Now that we have informed you about cherries and their relation to the keto diet, it is important to remember that the keto diet is just for a healthy weight loss. Do not let it control your life, once you achieve the desired weight, you can safely return to eating the way you like. We would recommend keeping a healthy diet, for a happy and long life.

Other than that, cherries can be safe, only if they are consumed in moderation. That is the key to success in the keto diet, moderation. Despite being high in carbs, there are ways you can incorporate cherries into your diet. We hope this article was helpful and taught you a lot of things regarding the keto diet, and its relation with cherries.

There are many other recipes you can experiment with. We just recommended the one we found best. Happy keto-ing!

Please click on one the links below to learn more about keto friendly foods:

Is Ketchup Keto Friendly?

Is Coke Zero Keto Friendly?

Are Beets Keto Friendly?

Are Black Olives Keto Friendly?