Can I eat apples on keto?

In this brief guide, we’ll address the query: “Can I eat apples on Keto?” Also, we’ll explore what the ketogenic diet is, what the nutritional content of apples is, what foods are contraindicated in the ketogenic diet, and when the ketogenic diet may be contraindicated for some individuals. 

Can I eat apples on keto? 

No, eating apples while dieting on keto is not recommended. Apples, while nutritious, contain more carbohydrates than would be ideal for someone on a ketogenic diet. 

The amount of sugar in apples counteracts the principle of ketogenic dieting. When you eat an apple, your body will source energy from the sugar, and as a result, ketosis will not occur, ultimately defeating your dieting efforts. 

For ketosis to occur, your body must reorient its energy sourcing habits to fat, and consuming sugar counteracts this. 

What is the ketogenic diet? 

Ketogenic dieting alludes to a type of diet that is designed to kickstart lipid metabolism. The driving principle behind it is that dieters experience ketosis; a state in which their bodies burn fat for energy and as a result, they lose weight. 

It receives its name from ketones; the molecules that are formed when fat and protein are oxidized, and sourced for energy. They are like sugars, in the sense that cells can use them for energy, but unlike sugar, they don’t require insulin to enter cells.

Ketones are formed when the liver breaks down fat, as a means to temper periods in which carbohydrates(instant energy sources) intake is restricted and ergo, energy from them isn’t readily available. 

However, the diet does permit some carbohydrates, namely cellulose, which the digestive system uses as insoluble fiber. 

Insoluble fiber consumption is essential in promoting digestive function and overall gut health. 

What is the nutritional content of apples? 

On average, a 182-gram portion of apple will provide: 

  • 95 calories – of which 2.8 are sourced from fat
  • 0.5 grams of protein
  • 0.3 grams of fat –of which 0.1 grams are saturated, and 0.1 grams are polyunsaturated
  • 25 grams of carbohydrates (8% of the RDI) – of which 4.4 grams are dietary fiber (18% of the  RDI), and 19 grams are sugar
  • 18.milligrams of sodium
  • 195 milligrams of potassium (6% of the RDI)

Additionally, the same portion can provide 2% of the RDI of vitamin A, 14% of vitamin C, 0.8% of calcium, and 1.2% of iron. 

*Recommended daily intake values are calculated using 2000 calories per day as a reference. 

What foods are contraindicated in the ketogenic diet? 

Foods that are contraindicated in the ketogenic diet include those that are high in carbohydrates such as sugar and starch. 

These foods include grains, pastries, sweetened beverages, bread, potatoes (in all presentations), carrots, beans, peas, bananas, margarine, beer, whole milk, pumpkins, squash, pasta, condiments such as honey and dressings made with xanthan gum. 

In essence, any food that is rich in refined sugars, starch or other carbohydrates should be avoided, as carbohydrate intake antagonizes ketosis. 

When is the ketogenic diet contraindicated? 

Despite its many benefits and effectiveness to help dieters achieve their weight goals, ketogenic dieting may be contraindicated in some instances. 

For example, patients with kidney disease should not transition to ketogenic dieting, as it can increase hypertension and worsen damage to kidneys . 

Ketogenic dieting is also not recommended to patients with insulin resistance and type 1 diabetes, as it can trigger potentially life-threatening diabetic ketoacidosis, which requires emergency medical care. 

This type of dieting is also contraindicated for people who have had their gallbladder removed, as they won’t easily digest the fat and fiber in a keto diet. 

Pregnant women should also not diet on ketogenic foods, as they require more readily sourced energy from carbohydrates for both their functions and the development of their babies. 

Women diagnosed with osteoporosis should also not attempt ketogenic dieting, as the acidic nature of ketones in the bloodstream may further compromise bone integrity.  

To summarize, ketogenic dieting may not be indicated for everyone. If you wish to transition to a weight loss diet, we encourage you to speak with a general practitioner and/or a certified nutritionist, both of which can provide you with tailored guidance that’ll best suit your particular needs. 

Conclusion

In this brief guide, we’ve addressed the query: “Can I eat apples on Keto?” Also, we’ve explored what the ketogenic diet is, what the nutritional content of apples is, what foods are contraindicated in the ketogenic diet, and when the ketogenic diet may be contraindicated for some individuals. 

References 

https://www.nutritionix.com/food/apple

https://www.webmd.com/baby/are-keto-diets-safe-for-pregnant-women#:~:text=A%20keto%20diet%20is%20low,guidelines%20and%20get%20enough%20nutrients.

https://www.ndtv.com/health/top-10-reasons-why-you-should-not-follow-a-keto-diet-2067814

https://www.healthline.com/nutrition/what-not-to-eat-on-keto#11.-Potatoes-and-other-starchy-vegetables

https://www.everydayhealth.com/ketogenic-diet/foods-you-can-t-eat-on-keto-and-what-to-choose-instead/#worst-fats-to-eat-on-keto-diet

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