You may have heard of raspberry ketones being good for fat loss, but keto-approved berries do so much more than assist in weight loss or fat loss! These little babies have some pretty unique benefits that go a long way in supporting your health.
Choosing Keto-Approved Berries
To stay within your carb limits on a keto diet, it’s best to:
- Focus on berries with higher fiber content, as they will have lower net carbs.
- Limit consumption of higher sugar berries like blueberries, or enjoy them in smaller quantities.
- Measure your portions to keep track of net carbs.
By understanding the relationship between total carbs, sugars, and fiber, you can better select berries that fit your keto lifestyle and enjoy their nutritional benefits without kicking yourself out of ketosis.
If you are on the keto diet, the three best berries to eat are
- Blackberries
- Total Carbs: 13.8g per cup
- Fiber: 7.6g per cup
- Net Carbs: 6.2g per cup
- Sugar: 7g per cup
- Raspberries
- Total Carbs: 11.9g per cup
- Fiber: 8g per cup
- Net Carbs: 3.9g per cup
- Sugar: 4.4g per cup
- Strawberries
- Total Carbs: 11.7g per cup
- Fiber: 3g per cup
- Net Carbs: 8.7g per cup
- Sugar: 7.4g per cup
Blueberries have a higher carbohydrate content and are not recommended on a ketogenic diet:
-
- Total Carbs: 21.4g per cup
- Fiber: 3.6g per cup
- Net Carbs: 17.8g per cup
- Sugar: 14.7g per cup
When you have a hankering for something sweet, berries can fill the bill without taking you out of ketosis. As always, though, berries should be eaten in moderation.
And remember, fruits to avoid on keto include bananas, grapes, mangoes, and pineapples since they’re pretty high in sugar. Instead, focus on the fruits and berries you can eat on keto to maximize those health benefits.
Enjoy your sextet of keto-approved berries with this sextet of benefits:
Benefits of Keto-Approved Berries
Keto-approved berries are packed with health benefits that can help you feel your best. Adding these tasty berries to your keto diet means you can enjoy their flavor while sticking to your health goals.
1. Low in Net Carbs
Now, this one is important if you live a low-carb lifestyle.
- Supports Weight Management: Berries are low in calories and high in fiber, which means they can help you feel full longer and keep you from overeating.
- Helps Manage Blood Sugar Levels: The fiber in berries slows down sugar absorption, making it easier to keep your blood sugar in check.
2. Rich in Fiber
- Supports Weight Management: The high fiber content helps you feel full longer, so you’re less likely to overeat.
- Supports Heart Health: The fiber in berries can help lower cholesterol levels and keep your heart in good shape.
3. High in Antioxidants
- Reduces Oxidative Stress: Most chronic diseases are the result of oxidative stress on your body. Berries, especially blackberries, have been shown to reduce the effects of oxidative stress better than any other food.
- Improves Skin Health: Thanks to the antioxidants, berries can do wonders for your skin. They help reduce signs of aging and protect against UV damage, giving you a healthier glow.
- Boosts Immunity: Berries are packed with vitamin C, which is great for boosting your immune system. This helps your body fight off infections and illnesses more effectively.
- Anti-Inflammatory Properties: The antioxidants in berries have anti-inflammatory benefits. This can be really helpful if you have conditions like arthritis, reducing pain and swelling.
4. Supports Heart Health
- Helps Manage Blood Sugar Levels: The fiber in berries slows down sugar absorption, which is excellent for keeping your blood sugar levels steady and your heart healthy.
5. Enhances Brain Function
- Improves Memory and Mood: The antioxidants in berries, especially flavonoids, are like brain boosters. They help improve memory, reduce cognitive decline, and can even lift your spirits.
- Anti-Inflammatory Properties: Berries are great for reducing inflammation, which can help keep your brain functioning well and feeling good.
6. Improves Skin Health
- Boosts Immunity: Healthy skin is also a result of a strong immune system supported by vitamins in berries.
- Improve Memory and Mood: Want to feel happier and more vibrant? Berries can help with that too. In fact, berries are a very effective tool for increasing memory and cognition while also having a positive effect on your overall mood.
- Reduce Muscle Soreness: Not only are berries super tasty and full of vitamins and minerals, but they also contain a very good source of complex carbohydrates and provide antioxidant capabilities. This means that you’ll have the energy to train with pain-free muscles and still feel refreshed!
The Best Berries on Keto: A Sweet Conclusion to Your Healthy Journey
So, there you have it! Keto-approved berries not only fit perfectly into your keto lifestyle but also bring a ton of benefits to the table.
Eat berries
live longer, stronger,
and healthier!