Blueberries are widely consumed nutritious berries with low calories and sugar components. Nutrient-dense blueberries are used in several dishes like cakes, muffins, smoothies, salads, and fruit mixes.
In fact, blueberries are one of the most common fruits of several healthy meal plans. On the other hand, people often ask are blueberries keto? So what is a keto diet? Keto is such an efficient meal plan that promotes a low-carb lifestyle.
So, are blueberries keto approved? Yes, raw blueberries are keto approved fruit.
Carbs in Blueberries
Raw blueberries contain a moderate amount of carbs. 1 cup of raw blueberries(148 grams) contains 21.5 grams of total carbs. The same serving size also provides 84.4 calories,0.48 grams of fat, and 3.5 grams of fiber (1).
So, are Blueberries Low in Carbs? Can we eat blueberries on keto? Although blueberries are a little bit high in total carbs a limited intake of raw blueberries is allowed on a ketogenic diet.
How many net carbs are in blueberries?
A 100 gram serving of blueberries contains 14.5 grams of total carbs and 2.4 grams of dietary fiber. After omitting the dietary fiber, blueberry’s net carbs become 12.1 grams.
Are Frozen Blueberries Keto?
The freezing of blueberries reduces cabs a little bit. One 100 gram serving of unsweetened frozen blueberries provides 9.5 grams of net carbs against 12.2 grams of total carbs and 2.7 grams of dietary fiber (2).
That’s why a limited intake of frozen blueberries is keto friendly. It’s best to limit the intake of frozen blueberries to 50 grams to maintain the carbs limit. However, sweetened blueberries contain added sugar which increases carbs count and this kind of blueberries is not considered as keto-friendly.
Are Dried Blueberries Keto?
‘No, dried blueberries are not keto, as both dried blueberries contain more carbs than raw blueberries. It’s because the dryness of blueberries reduces the weight and the same serving size contains more blueberries.
Due to this weight factor, the same serving size of dried blueberries contains a high amount of carbs compared to raw blueberries. It’s a good idea to avoid dried blueberries on keto.
Are Blueberries Good For Keto?
Blueberries are moderately high in net carbs. Limited intake of blueberries will help to stay at the ketosis level. Moreover, blueberries provide several health benefits because of their high nutrient formula.
Because of these facts, blueberries are good for keto. Moreover, blueberries provide the following health benefits.
Beta carotene benefits
Blueberries are a great source of beta carotene. Beta carotene provides a wide range of health benefits (3). These nutrients are able to improve cognitive function in elderly subjects when combined with vitamin C and E.
Moreover, beta carotene is able to prevent UV ray damage and provide a skin protective effect. Also, beta carotene-rich diets can reduce the risk of type 2 diabetes for both men and women.
Furthermore, supplementation of beta carotene is able to modulate blood pressure and lower serum malondialdehyde levels.
Rich source of phytochemicals
Blueberries are a rich source of phytochemicals, especially abundant anthocyanin pigments. Anthocyanin pigments play an important role in human health (4).
The phytochemical rich blueberries are able to reduce the risk of cardiovascular disease, death, and type 2 diabetes. That’s why blueberries are among the top fruits which diabetics can eat.
These chemicals also have benefits for weight maintenance and neuroprotection.
Furthermore, phytochemicals boost the anti-inflammatory and antioxidant actions of blueberries. Blueberries also provide beneficial effects on vascular and glucoregulatory function.
Blueberry phytochemicals may also have benefits over
- Gastrointestinal microflora and host health
- Degenerative diseases
- Aging process
Blueberries Nutrition
Three types of widely used blueberries are raw, frozen, and dried blueberries. However, dried blueberries are not allowed on keto because of its high carb component.
The nutrition value of 100 gram raw blueberries is (5)
- Calorie: 57
- Fat: 0.33 g
- Protein: 0.74 g
- Carbs: 14.5 g
- Fiber: 2.4 g
- Sugar: 9.96 g
A 100 gram serving of frozen blueberries provide (6)
- Calorie: 51
- Fat: 0.64 g
- Protein: 0.42 g
- Carbs: 12.2 g
- Fiber: 2.7 g
- Sugar: 8.45 g
On the other hand, 100 grams of dried blueberries provide (7)
- Calorie: 325
- Fat: 0 g
- Protein: 0 g
- Total Carbs: 80 g
- Fiber: 2.5 g
How to Store Blueberries?
Fresh blueberries can last for 2-3 days at normal room temperature. However, the timeline of blueberries’ freshness can be increased by following a proper storage formula.
To store blueberries you need to follow these steps:
- Wash blueberries and clean them with a dry towel
- Remove the stems
- Put the blueberries in a breathable container
- Place the container in the freezer
By following the above-mentioned steps, raw blueberries’ lifespan can be increased to 4-6 days. But how to store dried blueberries? Do we need to follow the same steps?
Well, storing dried blueberries is completely different compared to raw blueberries. Once the seal of the dried blueberry packet is broken, you should put them in an airtight container before placing them in the freezer.
How to Eat Blueberries?
Blueberries are eaten raw or dried. Several delicious dishes use blueberries as the main ingredient. These dishes are not only delicious but healthy also.
Some favorite blueberry dishes are:
- Blueberries smoothie
- Low carb blueberry avocado cake
- Blueberries lemonade
- Berry mix
- Blueberry and lemon fruit juice
Will Blueberries Kick Me Out of Ketosis?
A controlled intake of raw and frozen blueberries will not kick you out of ketosis. However, dried blueberries are too high in carbs and they can easily kick you out of ketosis.
How Many Blueberries Can I Eat on Keto?
Both raw and frozen blueberries are moderately high in carbs. On the other hand, you need to maintain your daily carbs intake to 30 grams in keto.
To maintain this level without malnutrition you need to limit your daily fruit carbs to 5 grams only. You can achieve this 5 grams limit by consumption of 50 grams of blueberries.
To achieve this limit you need to eat no more than 25 no of blueberries. It’s because both 25 raw or frozen blueberries provide near about 5 grams of total carbs and 1 gram of dietary fiber or 4 grams of net carbs.
This is perfect to maintain the ketosis level.
What Other Berries Can You Eat on Keto?
Like keto friendly raw blueberries, other berries can also be included in a standard keto diet. These berries contain a normal amount of net carbs to be fitted on a keto diet plan.
Other berries you can eat on keto are:
Strawberries: One large strawberry(18 grams) contains 1.38 grams of total carbs and 0.36 grams of dietary fiber i.e 1.02 grams of net carbs (8).
Raspberries: 10 standard sized raspberries(19 grams) provide 1.02 grams of net carbs against 2.26 grams of total carbs and 1.24 grams of dietary fiber (9).
Blackberries: A 100 gram serving of blackberries has 5.3 grams of dietary fiber, 9.61 grams of total carbs, and 4.31 grams of net carbs (10).
Which Berries Are Lowest in Carbs?
Among the four types of berries, strawberries are the lowest in carbs. A 100 gram serving of strawberries provides 7.68 grams of total carbs compared to 11.9 grams (raspberries), 9.61 grams(blackberries), and 14.5-gram carbs of blueberries respectively.
However, blackberries are the lowest net carb berries. You will get 4.31 grams of net carbs from 100-gram blackberries.
Is There Any Risk of Blueberry Consumption?
Blueberries are high in sugar. Sugar has negative effects on blood glucose and the dental cavity. The high sugar component especially the glucose of blueberries can cause a sudden rise in blood sugar.
Moreover, the high amount of glucose molecule of blueberries can cause dental cavities. Furthermore, the high fiber nutrient of blueberries may increase the risk of bloating.
Final Thoughts
Blueberries are moderately high in carbs. Limited consumption of raw blueberries is allowed in keto. However, sweetened blueberries are high in carbs and can not be added to your keto-friendly diet plan.
As the keto diet restricts daily carb intake to 50 grams, it’s a wise idea to consume no more than 20 blueberries.
