Blueberries are among the most delicious and versatile fruits, thanks to their sweet flavor and many health benefits. But if you are following a keto diet, here comes the question: Are Blueberries Keto?
Read the following article to find the answer to this question and other interesting information about blueberries.
Many keto lifestyles avoid fruits because they are high in carbohydrates and sugar. However, as we know, during keto, you should limit your carbohydrates to 20-25 grams per day so that fruits can be easily thrown away from your chosen keto, especially if they contain a lot of sugar.
Blueberries are some blue or purple berries that are native to North America. They are among the most popular berries for their sweet and sour taste and health benefits. Besides the fact that they are delicious, these delicious fruits are rich in vitamins and minerals. But are they keto?
What Are Blueberries?
Blueberries are small, round, sweet, and tangy berries that hey are native to North America but are now grown and enjoyed all over the world. Blueberries are often considered one of the healthiest foods on the planet due to their high content of antioxidants. Research shows that these fruits can fight chronic diseases, lower blood sugar, and help you lose weight. It also has anti-inflammatory and antioxidant properties and positively affects brain health.
Blueberries can be eaten fresh, frozen, or dried and are often used in a variety of recipes, including baked goods, smoothies, and salads.
Are Blueberries Keto?
While blueberries contain slightly more carbohydrates than other keto-friendly fruits such as avocado and strawberries, they can still be considered keto-friendly in moderation. A 1/2 cup serving of blueberries contains around 10-12 grams of carbohydrates, including 2 grams of fiber.
Therefore, if you are following a keto diet, you can enjoy blueberries by keeping track of your daily carb intake and limiting your portion size to less than 1/2 cup or include them in keto desserts.
Dried Vs. Frozen Blueberries
You will be happy to find out that even if you choose freezing or drying the blueberries, the antioxidant content will not be affected by the process, so you’ll receive all the free-radical-fighting benefits regardless of how you eat them.
Carbs In Blueberries
Blueberries contain about 85% water and provide an intake of 57 kcal / 100 g. In addition, they contain a category of phytonutrients called polyphenols. This group includes anthocyanins, composites that give blueberries blue color and have an antioxidant and anti-inflammatory role.
One serving of blueberries (approximately 1/2 cup) yields 8 grams of net carbs.
- Total Carbs: 11g
- Calories: 63g
- Fiber: 2g
- Net carbs: 9 grams
Are Dried Blueberries Keto?
Dried blueberries are not keto-friendly as they are high in carbohydrates, and some are loaded with sugar. One-quarter cup (40 grams) of dried blueberries contains over 30 grams of carbohydrates, of which 4 grams are dietary fiber, resulting in a net carb count of 26 grams.
Dried blueberries (60g)
- Complete carbs: 48
- Calories: 190
- Fiber: 5 grams
- Net carbs: 43 grams
Benefits Of Eating Blueberries
- Blueberries are high in manganese, vitamins C, E, and K1.
- Reduce the risk of cardiovascular disease.
- Antioxidants also help strengthen the immune system, thus reducing the risk of developing diseases caused by viruses or bacteria.
- Blueberries reduce the factors that trigger cardiovascular disease in overweight men and women with metabolic syndrome.
- Increases memory and learning ability.
How To Store Blueberries
Blueberries are delicate fruits that rot quickly, especially if they are not stored properly.
Blueberries should be stored in airtight containers or plastic bags in the refrigerator to keep them fresh. Make sure to remove any excess moisture by lining the container with a paper towel or cloth.
Keto Blueberry Recipes
I love eating these fruits as simple as they are, but there are other interesting ideas for using them:
- You can make a delicious smoothie with them.
- Make a delicious keto lemon blueberry cake.
- Try making this cobbler with them.
- Keto Lemon Blueberry Mug Cake
- Blueberry Swirl Keto Cheesecake Bars
- Keto Blueberry Scones
- Keto Blueberry Bread
The full recipe is in the recipe card below. Readers that love this aslo made these recipes: