Grapes are actually one kind of berry fruit. People on a low carb diet plan aka keto diet plan consume other keto friendly berry fruits like strawberries, blackberries, and blueberries.
So, are grapes keto? Well, grapes are high in carbs and cannot be considered keto-friendly. One cup of grapes almost covers the total daily net carb intake of the keto diet or 30 grams limit.
Can You Eat Grapes on Keto?
Although grapes are very high in carbs they can be inserted into keto approved fruit list. You can only eat grapes on keto if its net carb falls under 5 grams per day. Let’s check if is it possible.
One single piece of grape weighs approx 5 grams. This single piece of the grape contains 0.88 grams of total carbs and 0.04 grams of dietary fiber.
That means you will get 0.84 grams of net carbs from a single piece of grape. So, you can eat a maximum of 5 pieces of grape on keto which provides 4.2 grams of net carbs.
Will Eating Grapes Kick Me Out of Ketosis?
Eating more than 5 pieces of high-carb grapes can easily kick you out of ketosis. As grapes are high in carbs only a few pieces of grapes can break your daily limit of 5 grams of net carbs from fruits.
But why 5 grams limit? What about the 30 grams net carbs limit of the keto diet plan? Well, the heavy dishes or main meals of the standard keto diet plan almost cover 25 grams of net carbs.
Because of this to stay within the limit, you can only consume 5 grams of net carbs from other side dishes. Keto fruits and low-carb seeds and nuts are mainly used as side dishes.
That’s why more than 5 grams of consumption from fruits or nuts can break the limit. As only 5 pieces of grapes can fill up this level, it’s better to avoid them on keto.
Are Grapes Low in Carbs?
No grapes are not low in carbs. Grapes contain a very high amount of carbs and a tiny amount of dietary fibers also. That’s why grapes are not considered among the best high fiber and low carb fruits.
A 100 gram serving of grapes provide (1)
- Calories: 69
- Fat: 0.16 g
- Protein: 0.72 g
- Total Carbs: 18.1 g
- Fiber: 0.9 g
- Sugar: 15.5 g
Can Diabetics Eat Grapes?
Grapes contain a moderately high amount of glycemic index or GI value which can increase the blood sugar level. Moreover, grapes are high in sugar which is not beneficial for diabetics.
Furthermore, grapes are high in carbs and low in fiber. The best fruits for diabetics have a common pattern i.e these fruits are high in fiber and low in carbs.
Grapes are exactly the opposite. That’s why diabetics should avoid grapes.
Keto Fruit Substitutes for Grapes
There are several low carb substitutes that can replace grapes on a keto diet. People are able to maintain their ketosis levels after consumption of these grapefruit alternatives.
The best substitutes of grapes are
- Avocado
- Star fruit
- Blueberries
- Blackberries
- Strawberries
- Raspberries
- Orange
- Kiwi
How to Eat Grape
Grapes are eaten raw. It is mainly consumed with fruit juices especially weight gain juices. Moreover, this delicious fruit is one of the most common ingredients of numerous types of fruit mixes.
As grapes are nutrient-dense, these dishes are able to provide several health benefits. Some nonketogenic grape recipes are
- Grapefruit mix with avocado and pineapple
- Apple, grape mixed juice
- Cake prepared with grape and banana
- Grape, almond, blackberry pudding
- Grape, mango, and lemon smoothie
How to Store Grape
Grapes can last for 2-3 days at normal room temperature. However, by following a proper storage formula the lifespan of grapes can be increased.
To, store grapes properly you need to follow these steps:
- Wash grapes
- Clean and remove the extra water using a clean dry towel
- Put the grapes in a breathable container
- Place the container in the freezer crisper
