Can you eat mango on keto?

In this brief guide, we will answer the query, “can you eat mango on keto?”. We will also talk more about what the keto diet is and what foods are good for keto.

Can you eat mango on keto?

No, eating mangoes while on a keto diet plan is not recommended. Mangoes are high sugar content fruits with around 27 grams of carbs in one whole mango.

The keto diet or ketogenic diet only allows intake of 20-50 grams of carbs per day. The high sugar content and high fibre in the mango are not considered the best thing to eat while following the keto diet. 

It is natural to crave any sort of food and fruits even though one is following a strict diet regime. If one wants to taste the flavour of mango without hindering the ketogenic diet, there are some alternatives that one can consume without increasing the carb limit.

Mango extract

Add the mango extract to any drinks or keto-friendly dessert and enjoy the flavour of mango. Mango extract is very less in carbs which would not affect the diet.

Mango flavoured electrolytes

It is best to keep hydrated during the keto process and to keep the salt and sugar levels on par. So drinking electrolytes is recommended. Drinking mango-flavoured electrolytes would be the best alternative as you are feeding your craving and also not hindering the diet.

Mango iced tea

Tea and coffee have a great amount of caffeine that keeps the metabolism high which is exactly what is needed for the keto diet to digest the fat and protein intake. Mango iced tea is a great alternative to fuel your craving and still be able to follow the diet plan.

What is keto?

Keto diet or ketogenic diet is a term used for a low-carb diet. The idea is to get more calories from proteins and fats and less from carbohydrates. 

The keto diet deprives the body of carbohydrates to fuel the energy rather the energy is fueled by ketones that the body produces in the liver in the process of breaking down the fat.

The keto or ketogenic diet plan focuses on foods that provide a lot of healthy fats, an adequate amount of proteins, and very less carbohydrates. It is basically 75 % fat, 20 % proteins, and 5 % carbohydrates composition in the daily diet chart.

Is keto good for everyone?

Though keto is looked upon as a very promising diet plan for reducing body weight and helping with treating a few health conditions, keto is not suited to everyone.

A Keto diet could cause low blood pressure, kidney stones, constipation, nutrient deficiencies, and an increased risk of heart diseases.

Therefore, keto is not safe for people with any conditions including their liver, pancreas, thyroid, or gallbladder. People with type I diabetes should also not follow a keto diet as it is risky for their well-being.

What foods to avoid when on keto?

Being on a keto diet is to avoid any foods with high sugar content because high sugar means high carbs. Keto is all about increased intake of fats and proteins and reduced intake of carbohydrates.

Fruits and vegetables with high sugar and fibre should be avoided. Vegetables with starch like potatoes, sweet potatoes, yam, corn, peas, and carrots should not be included in the diet.

Most of the fruits are not keto-friendly as they are full of sugar and fibres. The fruits to avoid are apples, mangoes, pears, peaches, bananas, pineapples, grapes, dates, and many more which are too sweet.

Apart from fruits and vegetables, legumes which are packed with nutrients such as proteins, iron, and potassium but also high carbs should be avoided for keto. Legumes such as black beans, lentils, green beans, and kidney beans are a few to not include in your keto diet.

Also, avoid drinking sugary drinks like processed juices and sodas. Also adding condensed milk, low-fat milk, and low-fat butter is also not recommended.

What is the best food to eat when on keto?

The Keto diet is all about the intake of lots of fat, and proteins but very less carbs. Berries like strawberries, blueberries, and blackberries are a great addition to a keto diet, unlike other fruits.

Oily fish like salmon is one of the best additions to a keto diet.  Whole eggs, meat, and poultry should be added to the diet as these are rich in proteins and have very fewer carbs content. Also, cottage cheese and Greek yoghurt make for a great snack during keto.

Conclusion

In this brief guide, we answered the query, “can you eat mango on kets?”. We also talked about what the keto diet is and what foods are good for keto.

I hope you find this blog useful. If you have any questions, please let us know.

References

https://wellversed.in/blogs/articles/list-of-foods-to-avoid-on-keto

https://www.trifectanutrition.com/blog/keto-fruit-list-12-low-sugar-fruits-you-can-enjoy-every-day

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