There’s a lot of misinformation about what you should and should not eat on a keto diet. Some say it’s okay to have low glycemic fruits on keto, while others are against it. So, what about honeydew? Can you have this sweet summery fruit on keto? Is honeydew keto friendly?
The answer to your queries is both yes and no. Let us explain!
Over the years, keto has evolved from a fad diet to a lifestyle. It not only makes you lose fat quicker but also improves overall health. Now more and more people are adopting the ketogenic lifestyle.
In a ketogenic lifestyle, your daily macros should be 70% fat, 20% protein, and 10% carbs. Since fruits are high in sugar content (and sugar is a carbohydrate), people assume that fruits aren't keto friendly.
Well, technically, they're right. But believe it or not, consuming some fruits on keto is okay.
Better yet, if you plan your macros strategically, you can get away with eating any fruit you want while maintaining ketosis.
Let's get into the nitty gritty of is Honeydew Keto Friendly?
Before we answer is Honeydew keto friendly, it's important to take a look at the nutritional profile of Honeydew.
Honeydew melon or honey melon is a type of fruit belonging to the melon family. It has a sweet and succulent light greenish flesh with a yellow-white rind. It resembles a cantaloupe but differs in taste and the texture of the flesh.
Honey melon is available in many different countries, especially those with a warmer climate. People mostly eat this fruit on its own. It can also be used in different recipes for salads, desserts, soups, and snacks.
There are many honeydew melon health benefits, such as:
- It is rich in nutrients
- It is rich in water and electrolytes
- It helps reduce blood pressure
- Regulates blood sugar levels
- Boosts immunity
- Improves digestion
- Supports eye health
Many people think that honeydew is forbidden on a keto diet because it’s high in carbs and low in fats. By definition of keto, they're right because keto is high fat and low carb. However, fruits make a great keto friendly snack if you maintain your daily macro goal.
The goal of a ketogenic diet is to stay in ketosis so your body can burn the stored fat for energy. You will throw yourself out of ketosis when you exceed the daily carbs threshold.
To stay in ketosis, you should take only 20-50 grams of net carbohydrates daily. So, to be able to eat fruits on keto, you need to track and portion out your fruit intake carefully. You have to ensure that you don't cross your daily carbs limit.
Moreover, low glycemic fruits like honey melon are a great way to curb your sweet tooth cravings for keto. Low glycemic foods don't spike blood sugar and regulate insulin production in the body.
To stay in ketosis, restrict your honey melon intake to 5-10 grams a day only, so you also have room to consume other carbs during the day. According to USDA, 100g of honey melon has 9.9g of carbohydrates.
Let's take a closer look at the calories and nutritional value of honey melon.
One cup of balled honeydew melon has the following nutritional value: [ Source: USDA]
- Calories: 64
- Fat: 0.3g
- Carbohydrates: 16g
- Fiber: 1.4g
- Sodium: 32mg
- Sugars: 14g
- Protein: 1g
- Vitamin C: 31.9mg
- Potassium: 404mg
Now that you know how many calories honey melon has, you can easily eat a portion size that fits into your daily macronutrient requirements.
As already explained, you can stay in ketosis and still enjoy honey melon as long as you stay within the daily carb limit.
Even though honey melon is high in sugar and carbs, a controlled intake will not disturb your keto diet. So, if you eat 50g or less of honeydew melon, you can stay in ketosis.
Anyone who follows a keto lifestyle needs to track their daily macros. Therefore, it is best to meal prep and make keto friendly recipes yourself so you don't risk ending ketosis.
Here is a quick, simple and scrumptious honey melon recipe you can safely enjoy on a keto diet. We will tell you how to make honey melon sorbet, the perfect treat for this hot weather. It’s low carb, vegan, gluten-free, and super healthy!
Honeydew Melon Sorbet
- 200g honeydew melon
- 1 tablespoon lemon juice
- Natural sweetener (Stevia/ 1 teaspoon raw maple syrup/ honey)
- Slice and cut the honeydew melon into chunks and freeze for 4-5 hours.
- Get a blender or food processor and add the frozen chunks along with lemon juice and sweetener.
- Add a couple of teaspoons of water to help blend it smoothly.
- Keep blending until thick, smooth paste forms.
- Now shift the mixture to a container and freeze for another 30 – 60 minutes.
Now, scoop and serve!
Tip: Add some mint leaves to enhance the flavor.
The keto diet is the new hype in the fitness world. What most people don't know is that the keto diet has been around for a long time. It has been used in neurology to treat epilepsy and seizures that don't respond to anything else. Now, the keto diet helps treat diabetes, reduce weight and treat several other health concerns.
Due to its immense benefits, more and more people are now adopting keto. One of the biggest concerns of keto-followers is whether they can eat fruits or not. The ketogenic diet is a strict nutritional plan that is high in fats, moderate in protein, and very low in carbs. Therefore, people assume they cannot have fruits because fruits are high in carbs.
That is not the case. If you want to have honeydew melon or any other fruit on keto, you can. Low glycemic fruits like honeydew melon are, in fact, keto-friendly. You just need to watch how much you eat. Avoid carb overload and stick to your daily macros.
Click on one of the links below to learn more about keto friendly foods:
Frequently Asked Questions
Can I eat honeydew everyday?
Yes, it's completely safe to consume honeydew everyday because it's a low glycemic index fruit. The only thing that you'd have to watch out for is the amount of carbs present in them.
Can I eat honeydew at night?
Honeydew is a good fruit to consume before going to bed. It doesn't cause any spikes in sugar and helps you sleep comfortably.
Can I eat honeydew skin?
While it's completely okay to eat honeydew skin, many people prefer to cut them up and use the flesh in salad.