Do you want to have some plums on keto? Don't let the naysayers say that you can't have fruit on a ketogenic diet. Honestly, a little bit of fruit is actually okay.
But the question remains, are plums keto-friendly?
YES, they are keto-friendly. Despite the fact that plums are a fairly sweet fruit, they’re not particularly high in calories and carbs. By eating the right amounts, you can enjoy the food without worrying about it ruining your keto diet. ! However, it is best to be careful when and how much you should have.
The ketogenic diet involves high fat, moderate protein, and low carbohydrates (typically as low as 20-50 grams a day). Since fruits are naturally sweet and high in carbs, most people assume you can't have them on keto.
Well, that isn't entirely true. You're good to go if you don't cross the daily caloric limit. In fact, despite the sweetness, some fruits are pretty low-calorie, like the sweet juicy plums.
The glossy, rounded plums are loaded with Vitamins, minerals, and antioxidants. Studies show that regularly eating plums can prevent and improve many chronic diseases. (Source: PubMed)
Are Plums Really Keto Friendly?
To answer the question, “are plums keto-friendly“ we need to look at the nutrients in this fruit.
100 grams of raw plums contain the following nutrients: [Source: USDA]
- Calories: 46
- Protein: 0.7 grams
- Carbs: 11.4 grams
- Fiber part of the carbs: 1.4 grams
- Fat: 0.3 grams
- Vitamin C: 16% of the DV (Daily Value)
- Vitamin K: 8% of the DV
- Vitamin A: 7% of the DV
- Potassium: 4% of the DV
- Copper: 3% of the DV
- Other vitamins and minerals in trace amounts
According to the nutritional value of plums, it is evident that plums are a high-carb food. On top of that, plums barely have fats, which is generally considered good but on keto, it's a big NO. Thus, plums are not very keto friendly.
However, are plums keto friendly or not ultimately depends on your restricted carb intake and the rest of your diet.
On average, the ketogenic diet includes 70-80% fat, 10-20% protein, and 5-10% carbs from total daily calories (Source: Harvard Medical).
- Total carbs: 11.4 grams
- Of which fiber: 1.4 grams
- Net carbs: 10 grams
Since 100 grams of plums only contains 11.4 grams of carbs, it is safe to eat them. This is because you have not crossed your daily carbs threshold. Moreover, the number of net carbs in 1 plum is 6.6 grams, which is easier and much safer to incorporate into a keto diet.
Therefore, plums are not entirely off-limits in keto, but it is better to exercise portion control.
Now that you know the answer to can you have plums on keto, let's move on to the fun stuff. Let's tell you how you can enjoy plums on keto.
Can You Use Plums In A Keto-Friendly Juice?
Plum juice offers a unique and deliciously sweet, tart flavor. But it is high in carbs. A glass of plum juice can contain anywhere from around 40-100 grams of carbs.
So, whether you opt for fresh plum juice, prune juice, or any packaged plum drink, there's no way to add it to your keto regime.
Although plum may not be the best keto-friendly fruit, you can still use it as a flavor enhancer for keto recipes.
Here is a yummy recipe by Low Carb, So Simple that you must try!
Keto Plum Curd Recipe
Try this rich and creamy Keto Plum Curd with the right kick of acidity to satisfy your plum cravings. This low-carb recipe is bursting with flavor. You can enjoy it with a slice of gluten-free keto bread, pies, and even smoothies!
- Plums (3 medium-sized)
- Water (1 cup)
- Salted Butter (1 whole block)
- Eggs (2)
- Natural Sweetener (3 tablespoons)
How To Make
- Wash the plums thoroughly and add them to a saucepan.
- Now add water and cook the plum on low heat for at least an hour.
- Once the plums have softened, simmer for another hour or so until the water evaporates.
- Remove the pan from the stove and move the mixture to a mesh strainer.
- Push the mixture through the strainer in the saucepan until only the pits remain.
- Discard the pits and heat up the strained plum puree on a low flame.
- Now add sliced butter, sweetener, and eggs to the puree.
- Mix in the ingredients until they combine well.
- Keep heating the mixture while you whisk vigorously to avoid any lumps.
- Turn off the heat once the mixture thickens and small bubbles appear to form on the surface.
- Let it cool down to room temperature, then refrigerate overnight.
That's it. It's ready to enjoy!
What Makes A Food Keto Friendly?
The basic rule of a ketogenic diet is to eat high fats and low carbs. Even a tiny amount of carbohydrates added to your diet can put you over the daily carbs limit and out of ketosis.
So, by virtue of common sense, any food with high fat and low carb content should be keto friendly. For example, a few simple snacks you can enjoy on keto include:
- Cheese sticks
- Walnuts and Pecans
- Caesar salad
- Flavored Greek Yogurt
However, apart from the nutrition, you also need to check out the ingredients. For example, anything with dairy milk is not considered keto-friendly, no matter how healthy it might be. Why? Because dairy milk is high in sugar and has way too many carbs to fit into a ketogenic lifestyle.
Moreover, certain flavors and additives also cause insulin spikes which can effectively end your ketosis. So, you have to be extra careful about your carb intake. Some common ingredients to avoid in keto include:
- Any kind of sugar
- Sodium Nitrite
- Sodium Nitrate
- Starchy Vegetables
- Beans and legumes
- Artificial Sweeteners
Eating large quantities of any fruit will end your ketosis. But ketogenic dieters can enjoy certain fruits on keto in moderation, including fresh plums.
Even though we don't usually see plums on the approved list of keto-friendly fruits, you can get away with eating one or two every now and then. A medium-sized plum contains 6-7 grams of carbs, so you're well under the carb limit.
However, since plums are super low fat, consider combining them with cheese or nuts for a keto-friendly meal – especially if your goal is to stay in ketosis 24/7.
Nonetheless, there are better plums keto diet substitutes to stay in ketosis. Let us help you find out more about keto friendly fruits!
Here's more information on foods that might be keto-friendly: