Are you wondering if grapes are keto or suitable for a low carb diet? Reading this article will let you know how many carbs are in grapes and how many grapes are allowed on a keto diet. Finally, we’ll share some of the best alternatives.
If you are on a keto diet, one of your goals is to keep the carbs intake low. However, when it comes to a low carb lifestyle, you might be able to fit grapes in your macros.
Fruit on a keto diet is somehow difficult to choose…they have more carbs than you think. So, are Grapes keto-friendly? How many carbs are in grapes? Is there a way to enjoy grapes? Continue reading, and you’ll find all these answers.
Are Grapes Keto-Friendly?
Unfortunately, grapes are not keto-friendly. Grapes are high in carbs, and the net carbs for a serving are hard to fit into your daily macros.
However, there are a variety of fruit alternatives that are healthier for remaining in ketosis.
This fruit is popular as a sweet snack and also for its usage in the production of wine. On the other hand, they make a delicious snack or complete other dishes really well.
However, even if they are healthy and have many benefits, grapes are also way too sugary, which is certainly not suitable for keto.
If you enjoy adding grapes to your salads, keep it keto by using only three grapes, sliced in half or quartered. This way, you’ll get the flavor and sweetness of the grapes without adding any extra carbohydrates to your salad.
How Many Carbs in a Cup of Grapes?
According to the USDA site, 100 grams of grapes contain 18 grams of carbs, likely enough to kick you out of ketosis.
- Calories: 69 kcal
- Total Carbohydrates: 18.1 grams
- Dietary Fiber: 0.9 grams
- Net Carbs (Total Carbs – Fiber): 17.2 grams
- Sugars: 15.48 grams
- Protein: 0.72 grams
- Total Fat: 0.16 grams
Carbs in Raisins
Raisins are higher in calories and carbohydrates compared to fresh grapes because the drying process concentrates the sugars and reduces the water content. They are also a good source of dietary fiber. Keep in mind that these values can vary slightly depending on the brand and processing method.
- Calories: 299 kcal
- Total Carbohydrates: 79.32 grams
- Dietary Fiber: 4.5 grams
- Net Carbs (Total Carbs – Fiber): 74.82 grams
- Sugars: 65.18 grams
- Protein: 3.3 grams
- Total Fat: 0.25 grams
Keto Grapes Substitutes
When it comes to fruits on the ketogenic diet, grapes aren’t the best option. That’s because grapes have a relatively high net carb content when compared to other fruits and berries.
Here are some substitutes for grapes that are tasty and keto-friendly:
- Strawberries: 5.7 grams of net carbs
- Blackberries: 4.9 grams of net carbs
- Raspberries: 5.4 grams of net carbs
- Watermelon: 7.1 grams of net carbs
Benefits of Eating Grapes
Even if they are not keto-friendly, grapes are healthy, so I recommend eating them if you are not on a keto diet. Here are some benefits of eating grapes:
- Improve Heart Health – Grape polyphenols can also help to lower blood pressure and irregular heartbeats.
- Improve Blood – Grapes can help reduce blood pressure since they are high in potassium and fiber. To maintain healthy blood pressure, you should increase your potassium and fiber consumption.
- Prevent Diabetes – The American Diabetes Association recommends that persons who have diabetes eat grapes as long as the carbohydrate content is included in their meal plan.
- Increases Eye Health – Lutein and zeaxanthin are antioxidants that can help you see better and prevent eye disorders.
Is Grape Vinegar Keto?
Grape vinegar, also known as red wine vinegar or balsamic vinegar, is low in calories, but it contains a significant quantity of carbohydrates, with 6 grams per tablespoon. You may use this quantity in your keto meal plan. Make sure you measure out only a tablespoon rather than pouring it out freely to keep carb counts low.
Are All Grape Varieties Equally Low In Carbohydrates?
No, different grape varieties vary in their carbohydrate content. While the differences may not be drastic, it’s essential to be aware that some grape varieties may have slightly higher or lower carb counts.
Which Grape Varieties Are Lower In Carbs?
Generally, red and black grapes tend to have slightly fewer carbs compared to green grapes. However, the difference is relatively small, and portion size matters more for carb control.
What’s The Best Way To Incorporate Grapes Into A Keto Meal Plan?
The best way to include grapes in your keto diet is to treat them as an occasional treat or use them sparingly in recipes. Be mindful of portion sizes to control carb intake.
Can I Have Wine Made From Grapes On A Keto Diet?
Dry wines, including red, white, and sparkling varieties, can be consumed in moderation on a keto diet because most of the sugars have been converted into alcohol during the fermentation process. However, it’s essential to monitor your alcohol intake and consider its effects on your ketosis.
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