Berries are a keto-friendly treat that will curb sweets cravings without over-consuming fructose if you’re practicing portion control. How many times do you say to yourself, “you can’t have that food?” It just makes you want it more. Berries can help satisfy the taste buds without derailing your goals.
Believe it or not, Frozen Berries are a good thing!
Yes, frozen berries are a great addition to your menu that will work with your health and fitness goals. Aim to have at least 2 cups a week.
This berry group includes raspberries, strawberries, blueberries, and blackberries! You can buy them frozen without additional sweeteners or flash freeze your own at home.
In fact, DIY is a good way to go when there are sales at the store. Having frozen berries in the refrigerator eliminates running out to get more when your stash at home goes bad. This will help you to eliminate wasting uneaten fresh berries.
In a six-week study, obese people with insulin resistance who drank a blueberry smoothie twice per day experienced greater improvements in insulin sensitivity than those who consumed berry-free smoothies.
Berries are a good source of fiber, including soluble fiber. Studies have shown that consuming soluble fiber slows down the movement of food through your digestive tract, leading to reduced hunger and increased feelings of fullness.
- One cup of berries has close to 9 grams of fiber and only around 85 calories and are naturally sweet tasting. This helps with weight loss.
- One cup of berries is loaded with antioxidants and Vitamin C which can help you with inflammation and aid in fending off being sick during the cold seasons.
- One cup of berries has fiber that helps with digestion and works to slowly release the sugar in your system that promotes some much-needed energy.
- More benefits include helping with cognition which is why they are on the Brain Diet.
- May help improve blood sugar and insulin response.
- Can be enjoyed on nearly all types of diets including Keto
Most fruits are too high in carbs to include on a ketogenic diet, but berries are an exception. Berries are low in carbs and high in fiber. In fact, raspberries and blackberries contain as much fiber as digestible carbs.
100 grams of blueberries (approximately 3 handfuls) would have 12 grams of net carbs. On a keto diet, small amounts of raspberries, blackberries, and strawberries are okay. Be careful with blueberries, because their carbs can rapidly add up. Eat only small portions infrequently, it’s best to treat blueberries like a treat.
As another example of a popular fruit, the medium-sized apple, (180 grams) may contain about 21 grams of carbs.
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