how many raspberries can you have on keto Can you eat raspberries on keto? new study results!
As the keto diet becomes increasingly popular, many people wonder whether they can still enjoy their favorite fruits while staying in ketosis. One fruit that may be a concern for those following the keto lifestyle is raspberries. But fear not, my keto-loving friends! A new study has shed light on whether raspberries are a keto-friendly fruit, and the results are in! First, let’s take a look at the carb content of raspberries. One cup of raw raspberries contains approximately 15 grams of total carbohydrates, 8 grams of fiber, and 7 grams of net carbs. Net carbs are calculated by subtracting the grams of fiber from the total carbs. In the context of a keto diet, it is important to limit daily net carbs to around 20-50 grams to stay in ketosis. Now, let’s dive into the study. Researchers at the University of Alabama conducted a randomized, controlled trial on 57 overweight adults with a high risk of developing type 2 diabetes. The participants were split into two groups, with one group consuming freeze-dried raspberry powder and the other consuming a placebo for 12 weeks. At the end of the study, the group that consumed raspberry powder had lower levels of insulin and glucose, which are important markers for blood sugar control and diabetes prevention. So, what does this all mean for keto dieters? While raspberries do contain a moderate amount of net carbs, they also have numerous health benefits that make them a worthwhile addition to the keto diet. Not only are they packed with fiber, vitamins, and antioxidants, as shown by the study, they may also have a positive impact on blood sugar control and overall metabolic health. Now, let’s talk about how to enjoy raspberries on a keto diet. One cup of raw raspberries may be too high in net carbs for some individuals, so it is best to enjoy them in moderation. One tasty way to incorporate raspberries into a keto-friendly diet is to pair them with high-fat foods such as whipped cream or cream cheese. You can also freeze them and blend them with almond milk and a keto-friendly sweetener for a delicious low-carb dessert. In conclusion, raspberries can most definitely be enjoyed on a keto diet in moderation. While they may not be as low in net carbs as some other fruits, they offer a plethora of health benefits and can easily fit into a well-rounded ketogenic diet. So go ahead and enjoy some raspberries in your next keto-friendly meal or dessert, guilt-free!
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