Tomatoes are consumed as vegetables, but they are technically a fruit. This fruit is highly nutritious and considered among the perfect superfood list.
On the other hand, the keto diet promotes a healthy lifestyle that contains low carb foods. So, can you add tomatoes to keto? Are tomatoes keto?
With less than 3 grams of net carbs against 100 grams of serving, tomatoes are keto friendly. Several low carb recipes use ketogenic tomatoes for their extreme nutrient profile.
Are Tomatoes Low in Carbs?
Tomatoes are probably the lowest carb fruit among the keto fruits list. A 100 gram serving of red tomatoes contains 3.89 grams of total carbs.
It also has 1.2 grams of dietary fiber. After deduction of the dietary fiber, the net carbs of red tomatoes become 2.69 grams.
Will Tomatoes Kick You Out of Ketosis?
A controlled intake of red tomatoes will not kick you out of ketosis. However, there are several kinds of tomatoes and net carbs vary from one to another.
For example, green tomatoes are high in net carbs compared to red tomatoes. That’s why high consumption of green tomatoes may kick you out of ketosis earlier than red tomatoes.
So, before consumption of tomatoes, you should look after the net carbs value of the variant you are eating.
What Are The Benefits of Tomatoes?
Keto friendly tomatoes are full of nutrients. These nutrients provide a wide range of health benefits during regular consumption.
Lycopene Benefits
Tomatoes are a good source of lycopene. Lycopene is a pigment that acts as an antioxidant and provides several health benefits (1).
Lycopene provides a protective effect against atherosclerosis and several cardiovascular diseases. It also reduces the oxidation of cholesterols.
Moreover, lycopene is also able to decrease low-density lipoprotein-cholesterol (LDL), total cholesterol, very low-density lipoprotein-cholesterol (VLDL), and triglycerides. The reduction of these elements is beneficial for the heart.
Furthermore, lycopene can increase high-density lipoprotein-cholesterol (HDL) levels or good and heart friendly cholesterol.
Lycopene also aids in
- Lowering high blood pressure
- Protection of the heart from Atrazine (ATZ) exposure
- Reduction of inflammation
- DNA, proteins, and lipids protection from oxidation
- Prevention of UV cell damage
- Reduction of cognitive defects, age-related memory loss, neuronal damage, and synaptic dysfunction of the brain
Improved Gut Function
The efficient nutrients of tomatoes are able to provide a healthy gut function. Regular consumption of healthy tomatoes may prevent several gut-related disorders.
Tomatoes are enriched with the acid potential of hydrogen(pH). This high pH can be able to reduce the symptoms of gastritis and gastroesophageal reflux or heartburn (2).
Moreover, the high water component of tomatoes improves hydration and promotes normal bowel movement.
Furthermore, tomatoes are a rich source of dietary fiber which is well-known for its benefits over constipation. The fiber components of tomatoes make your stool bulky and reduce the risk of constipation.
Tomato Nutrition
Tomatoes contain a large scale of healthy nutrients. It is full of fiber, vitamin A, K, choline, potassium, vitamin C, etc.
Let’s check the nutrient profile of 100 gram serving of red tomatoes (3)
- Calories: 18
- Fat: 0.2 g
- Protein: 0.88 g
- Fiber: 1.2 g
- Carbs: 3.89 g
- Sugar: 2.63 g
How to Store Tomatoes?
Fresh tomatoes can last for 2-3 days at normal room temperature. By avoiding direct sunlight and placing them in a cool place will increase their life span.
The best way to store tomatoes some steps to be followed. These are:
- Remove the stems of tomatoes
- Wash the tomatoes in a clean running water
- Clean and dry the tomatoes with a towel
- Put them in an airtight plastic bag
- Place the packed tomatoes in the freezer
How to Eat Tomatoes?
Tomatoes are eaten both raw and cooked. The most common dish that contains raw tomato is a salad. Salads prepared with tomatoes and other low carb vegetables are delicious and healthy.
Some other recipes prepared with tomatoes are
- Tomato, avocado, cucumber fruit mix
- Carrot, broccoli rice with tomato sauce
- Egg, tomato mixture with garlic salt, and mayo
- Tomato chicken pot
- Roasted salmon with sliced tomatoes and black pepper
