Raspberries are sweet and delicious berries with a rich nutrient profile. This tasty fruit is used in fruit mixes, salads, fruit juices, etc.
On the other hand, the keto diet is a popular meal plan which consists of foods with high fat and low carbs. So, are raspberries keto friendly?
Although raspberries are low in fats and moderately high in carbs, a controlled intake of raspberries is keto friendly.
Are Raspberries Low in Carbs?
Raspberries are a little bit high in total carbs, however, they are low in net carbs. A 100 gram serving of raw raspberries contains 11.9 grams of total carbs and 6.5 grams of dietary fiber (1).
After deduction of the dietary fiber, the net carbs of raspberries become 5.4 grams. This amount of net carbs is ok for the insertion of raspberries in a standard keto diet.
Are Raspberries Good For Keto Diet?
Raspberries are low in net carbs and keto approved. Limited consumption of low net carbs raspberries with other organic high fat foods will help to keep keto dieters at ketosis level.
Moreover, raspberries are a rich source of several nutrients. All of these nutrients help to maintain a healthy lifestyle without hazards.
The major benefits of nutrient dense raspberries are given below.
Rich source of dietary fiber
Keto friendly raspberries are a great source of dietary fiber. Dietary fiber provides several health benefits. The most important health benefits of dietary fiber are
- Promoting weight loss in obese or overweight adults (1).
- Prevention of gallstone disease (2).
- Gut microbiota metabolism boosting for chronic kidney disease patients (3).
- Reduction of blood glucose concentration and HBa1C for type 2 diabetics (4)
High in potassium
Raspberries are not only high in fiber but also high in potassium also. It is considered among the high potassium foods.
Potassium provides health benefits like (5)
- Lowering blood pressure
- Reduction of cardiovascular disease mortality
- Renal disease risk reduction
- Lowering urinary calcium excretion
- Promotes management of hypercalciuria and kidney stones
- Decreasing the risk of osteoporosis
Vitamin C benefits of raspberries
Raspberries are a good source of vitamin C or ascorbic acid. Vitamin C is a well-known antioxidant and helps to prevent multiple health disorders.
Vitamin C consumption aids in (6, 7, 8)
- Synthesis of collagen fibers through hydroxylation of proline and lysine
- Scurvy prevention
- Free radical damage reduction
- Improving innate and adaptive immune system
- Wrinkle and dark spot reduction
- Skin healing & hydration
- Toxin removal from skin
- UV ray protection
Raspberries Nutrition Value
Raspberries contain several macronutrients and micronutrients. These are protein, fat, carbs, fiber, vitamin C, B2, B6, A, and vitamin K.
Moreover, raspberries also provide minerals like calcium, magnesium, phosphorus, iron, potassium, zinc, etc. A 100 gram serving of raspberries provide (9)
- Calorie: 52
- Fat: 0.65 g
- Protein: 1.2 g
- Carbs: 11.9 g
- Fiber: 6.5 g
- Sugar: 4.42 g
How to Store Raspberries
Raspberries can last only one day at normal room temperature. However, storing raspberries in a freezer can increase their lifespan to 3 days maximum.
To store raspberries in the freezer they need to be put in a container first. Moreover, the container should not be airtight, otherwise, it may affect the freshness of raspberries.
How to Eat Raspberries
Raspberries are eaten raw. Also, baked raspberries taste good. Keto raspberries are added to several delicious recipes to boost their flavor and nutrition value.
Some famous raspberry dishes are
- Low carb raspberry smoothie
- Ketogenic fruit mix prepared with raspberries, avocado, and lemon juice
- Raspberry, tomato, cucumber salad
How Many Raspberries Cain I Eat Per Day on Keto?
One raspberry weighs 1.9 grams. This small-sized raspberry contains 0.2 grams of total carbs and 0.1 grams of dietary fiber or 0.1 grams of net carbs.
Daily 1-5 grams of net carbs from fruits is ok on keto. This little amount of net carbs will not kick you out of ketosis. Considering the facts daily consumption of 10 to 20 no of raspberries is perfect for a keto diet.
Can Diabetics Eat Raspberries?
Raspberries are high in dietary fiber which is an anti-diabetic agent. That’s why diabetics can eat raspberries without any hesitation.
In fact, raspberries are among the best fruits for people with diabetes. However, raspberries are a good source of sugar also, so excess consumption should be avoided.
It’s because excess sugar consumption increases the blood glucose level. This can cause a sharp rise of insulin in the blood which is not good for diabetics.