Apples represent a symbol of health in our society. Nevertheless, apples are fruits. And they are, after all, nature’s sugar.
Therefore, the legitimate question arises whether apples suit low-carb and keto diets. In the end, carbohydrates must be hiding in them.
Are apples as healthy as their image? For example, do you know how many vitamins are in an apple? Read on to find out.
Are Apples Keto?
Next to bananas, apples are the fruits that are most commonly consumed around the world. They already come in bright natural packaging and are an ideal snack to take with you.
Apples are the fruits of the tree known as Malus Domestica. They have their origin apples in Asia. It is believed, not only in the Bible, it was the first tree to be cultivated by humans.
But how healthy is nature’s fast food? Are apples suitable for keto and other low-carb diets because of their carbs?
Carbs in Apples
Especially since apples have a healthy reputation, they are still fruits. And, as we all know, they contain sugar. Therefore, apples also have a considerable amount of carbohydrates.
How Many Net Carbs Are in Apples?
100 grams of apples provide the following average nutritional values (*):
- Energy: 52 calories
- Protein: 0.3 grams
- Fat: 0.2 grams
- Carbs: 13.8 grams
- Dietary fiber: 2.4 grams
- Net carbs: 11.4 grams
According to the nutrition values, carbs dominate in apples. Moreover, they are free of fat and protein.
In short, apples are a high-carbohydrate, low-fat food. So apples are not exactly what we seek in a keto diet. They have a fat-to-net carbohydrate ratio of less than 0.02.
Are Apples Keto-Friendly?
Apples are not appropriate for keto.
Just one large apple can throw you out of ketosis, as it contains over 25 grams of carbohydrates.
It contains 4617 mg of sucrose, 5419 mg of glucose, and 13157 mg of fructose (*).
Sucrose is what we think of as table sugar. Ordinary sugar, in turn, consists of 50% glucose and fructose.
A large apple, therefore, provides over 23 grams of pure sugar. 96% of the calories in apples come from sugar.
Because of the high fructose content, apples are so sweet. As a result, they promote cravings and weight gain (Teff et al. 20041).
Apples elevate blood sugar and insulin levels and inhibit fat loss (Meijssen et al. 20012).
How Healthy Are Apples?
According to nutritional information, apples are high in sugar. Is it perhaps the much-cited vitamins that can make apples healthy?
In 100 grams of apples, neither a vitamin nor a mineral exceeds 10% of the recommended daily value (*).
In short, not even two pounds of apples a day can meet your daily requirement of a single vitamin.
Apples are not as healthy as their image. They are shallow in nutrients. In comparison, bananas at least scored high in two vitamins and minerals.
The only thing distinguishing apples from a bar of chocolate is the high water content and the small amount of dietary fiber.
Natural fruit fiber helps dampen blood sugar and insulin spikes (Chandalia et al. 20003).
Low-Carb Alternatives to Apples
If you don’t want to miss fresh sweet fruits in a ketogenic diet, it’s best to reach for berries.
Raspberries, for example, contain three times as much fiber, less than half the net carbohydrates, and significantly more vitamins and minerals than apples (*).
That’s why you can enjoy them on low-carb diets.
Apples Are Not Good for You on Keto
In summary, apples are nature’s candy. Today commercial apples were bred to be as sweet as possible. This fact is reflected in the nutritional information.
The high sugar and low nutrient content make apples a food for which marketing is the healthiest part.
The biblical symbolism of sin is far more applicable to apples than the newfangled one of health.
Apples are not suitable for keto or any other low-carb diet.
Carbs in Apples: Are Apples Keto FAQ
Can I eat apples on a low-carb diet?
Since 96% of the calories in an apple come from carbs, you should avoid them on a low-carb diet.
What kind of apples are keto?
Apples are not suitable for keto diets, but you can replace them with berries.
How many carbs are in an apple with skin?
There are about 25 grams of carbs in one big apple.
1Teff KL, Elliott SS, Tschöp M, Kieffer TJ, Rader D, Heiman M, Townsend RR, Keim NL, D’Alessio D, Havel PJ. Dietary fructose reduces circulating insulin and leptin, attenuates postprandial suppression of ghrelin, and increases triglycerides in women. J Clin Endocrinol Metab. 2004 Jun;89(6):2963-72. doi: 10.1210/jc.2003-031855. PubMed PMID: 15181085.
2Meijssen S, Cabezas MC, Ballieux CG, Derksen RJ, Bilecen S, Erkelens DW. Insulin mediated inhibition of hormone sensitive lipase activity in vivo in relation to endogenous catecholamines in healthy subjects. J Clin Endocrinol Metab. 2001 Sep;86(9):4193-7. doi: 10.1210/jcem.86.9.7794. PubMed PMID: 11549649.
3Chandalia M, Garg A, Lutjohann D, von Bergmann K, Grundy SM, Brinkley LJ. Beneficial effects of high dietary fiber intake in patients with type 2 diabetes mellitus. N Engl J Med. 2000 May 11;342(19):1392-8. doi: 10.1056/NEJM200005113421903. PubMed PMID: 10805824.
Mag. Stephan Lederer, MSc. is an author and blogger from Austria who writes in-depth content about health and nutrition. His book series on Interval Fasting landed #1 on the bestseller list in the German Amazon marketplace in 15 categories.
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