The ketogenic diet, keto for short, is a simple diet to follow. All you need to do is eliminate almost all the carbs from your diet, and whatever is left is what you get to eat. This usually means no bread, rice, pasta, potatoes, or grains and eating a lot of meat, fish, eggs, and a few non-starchy vegetables and healthy fats instead.
But what about fruit? Is that allowed on keto? Or is it on the banned list? Confusingly, some fruits ARE keto-friendly. But it’s not always obvious which ones. For example, apples, which are very low in calories and known for being healthy, are NOT keto-friendly. Apples contain too much sugar and carbohydrate.
On the flip side, things like coconut and avocado are very keto-friendly because they actually contain more fat than carbs, and those fats are essential on keto. This leaves a lot of keto dieters wondering precisely what they can and can’t eat on this popular weight loss diet.
The good news is that you can eat several other fruits on keto, including apricots, rhubarb, watermelon, and a few varieties of berries. So, are blueberries keto? Keep on reading to discover the answer!
Are Blueberries Keto?
What are Blueberries?
Blueberries are closely related to cranberries, bilberries, and huckleberries. Often described as a superfood, blueberries are very popular and originate in America. They’re now grown all over the world and are one of the most widely consumed berries.
Contrary to their name, not all blueberries are blue, and some are a deep purple. There are several different blueberry varieties, including highbush and lowbush. Blueberries are naturally sweet and juicy and can be eaten fresh, frozen, or juiced. They’re also a common ingredient in baked goods, preserves, and desserts.
As you’d expect from fruit often referred to as a superfood, blueberries are very nutritious.
Nutritional Information
Blueberries are high in vitamins, minerals, and other beneficial nutrients, but they’re also low in calories. A 3.5 ounce/100 gram serving of blueberries provides:
- 57 calories
- 84% water
- 0.7 grams of protein
- 0.3 grams of fat
- 14.5 grams of carbohydrates
- 2.4 grams of fiber
- 10.1 grams of net (useable) carbs
In addition, blueberries contain several important vitamins and minerals:
- Vitamin C
- Vitamin E
- Vitamin K
- Copper
- Manganese
Blueberries are exceptionally high in antioxidants. The main antioxidants in blueberries are:
- Anthocyanins
- Quercetin
- Myricetin
- Flavonoid
Blueberry Benefits
Blueberries are very nutritious, and as such, have earned their superfood status. The benefits of eating blueberries include:
Better heart health – eating flavonoid-rich foods like blueberries is linked to a reduced risk of heart disease. Blueberries may also help lower your blood pressure, further cutting your risk of things like heart attack and stroke. Studios also suggest that blueberries may prevent the formation of bad LDL cholesterol.
Better brain health – the antioxidants in blueberries may offer protection against the oxidative stress responsible for things like Alzheimer’s disease, Parkinson’s disease, and age-related cognitive decline. Eating blueberries may improve your memory, too.
More stable blood glucose – high blood glucose is linked to weight gain, type II diabetes, and systemic inflammation that can cause a host of chronic diseases. Blueberries are low in sugar, high in fiber, and contain compounds that may help lower blood glucose levels. Low, stable blood glucose levels are better for fat loss and your general health.
Protection from free radicals – blueberries are a very concentrated source of antioxidants. Antioxidants provide protection from free radicals, which are unstable molecules. Free radicals are formed from oxygen and pollutants and cause damage to cells and DNA.
They’re a leading cause of cancer, are involved in the aging process, and are linked to many diseases. Eating blueberries is one of the best defenses against marauding free radicals.
Are Blueberries Keto?
You can definitely eat blueberries as part of your low-carb ketogenic diet. However, like most keto-friendly fruits and vegetables, you’ll need to monitor your intake to avoid consuming too much carbohydrate and disrupting ketosis.
3.5 ounces of blueberries has just over ten grams of carbs, which isn’t a lot but IS 20% of your daily carb allotment on most ketogenic diets. Track your food intake, measure your serving of blueberries, and make sure you keep your carb intake within the recommended levels.
Bottom Line
There aren’t many fruits that are more nutritious than blueberries. They’re low in calories, rich in fiber and high in beneficial nutrients. In fact, blueberries are one of the most nutrient-dense fruits on the planet, which is why they’re often described as a superfood.
As well as being very healthy, nutrient-dense blueberries are also low in carbohydrates. As such, they’re compatible with the ketogenic diet. You’ll have to take care not to eat too many, but most keto dieters should be able to eat 3.5 ounces/100 grams per day without derailing their diet.
So, low in calories, high in nutrients, and keto-friendly: what’s not to like about blueberries?
