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Blueberries can be keto-friendly when eaten raw and in small portions
Blueberries are low in carbs and sugar while being rich in nutrients, making them a keto-friendly fruit in limited amounts—about ½ cup a day.
Raw blueberries are a better choice than dried, since they are lower in carb content and do not contain added sugars.
What is the nutritional value of blueberries?
Blueberries are highly nutritious, without 100 grams containing the following:
- Water: 84.21 grams
- Energy: 57 kcal
- Protein: 0.74 grams
- Fat: 0.33 grams
- Carbohydrates: 14.49 grams
- Fiber: 2.4 grams
- Sugar: 9.96 grams
- Calcium: 6 mg
- Iron: 0.28 mg
- Magnesium: 6 mg
- Phosphorus: 12 mg
- Potassium: 77 mg
- Sodium: 1 mg
- Zinc: 0.16 mg
- Vitamin C: 9.7 mg
- Thiamin: 0.037 mg
- Riboflavin: 0.041 mg
- Niacin: 0.418 mg
- Vitamin B6: 0.052 mg
- Folate: 6 mcg
- Vitamin B: 12 mcg
- Vitamin A: 54 IU
- Vitamin E: 0.57 mg
- Vitamin K: 19.3 mcg
- Vitamin D: Traces
5 health benefits of blueberries
Blueberries are abundant in vitamin C and phytochemicals called anthocyanin, which may help reduce the risk of a variety of metabolic and degenerative diseases. Health benefits of blueberries include the following:
- Lowers the risk of heart disease: According to Harvard School of Public Health research, consuming a diet high in blueberries may reduce the risk of a heart attack. Blueberries are high in soluble fiber, which reduce cholesterol and improve blood glucose management, which promote heart health.
- Lowers the risk of cancer: According to the American Cancer Society, the high anthocyanin concentration in blueberries may make them especially beneficial in lowering the risk of certain types of cancer (for example, prostate cancer) by reducing oxidative stress and inflammation associated with cancer.
- Improves brain health: Blueberries have shown to help improve symptoms in people with mild cognitive impairment. According to studies, blueberries may help the brain produce high quantities of the neurotransmitter dopamine, which can improve brain health.
- Improves eye health: Blueberries are rich in antioxidants that can help reduce inflammation and stress in the inner nerve layer (retina) structures of the eyes while also protecting the eye cells from damage.
- Promotes gut health: Fiber is essential for gut health, and blueberries are rich in fiber while also being a natural source of several vitamins, minerals, and phytochemicals.
Are there side effects to eating too many blueberries?
When incorporated into a balanced diet, blueberries can be very good for you. However, you may need to avoid blueberries in the following situations:
- Allergic reactions
- Taking blood sugar medications (talk to your doctor about whether blueberries will interfere with certain drugs)
- Before or after surgery (blueberries can change blood glucose levels and interfere with blood sugar management)
What is the keto diet?
The ketogenic diet is a high-fat, low-carb diet that aims to help the body reach a state of ketosis in which the body breaks down fat for fuel instead of glucose from carbs.
A typical keto diet can include:
- Leafy green vegetables
- Berries and low-carb fruits
- Nuts and seeds
- High-fat dairy products such as cream, whole butter, and hard cheese
- Meat (grass-fed and free-range) pork, chicken, beef, and eggs
- Fish and seafood
- Olive oil, coconut oil, pure butter, and vegetable oils rich in omega-3 fatty acids
What are the pros and cons of a keto diet?
Pros
- Weight loss: Many people lose weight on the keto diet, and some studies report that people who are in ketosis feel less hungry.
- Blood sugar control: Some evidence shows that managing blood sugar and boosting insulin sensitivity may be some of the advantages of following a keto diet.
- Brain health: Ketones minimize oxidative stress and increase mitochondrial activity in the brain. Researchers are now looking at the diet as a potential therapy for a number of brain conditions.
- Energy boost: Ketones are a more efficient source of energy than glucose. They contain more energy per unit weight and require less oxygen to be metabolized.
- Cancer prevention: Cancer cells are unable to grow in the presence of ketones. As a result, scientists are investigating ketones and the ketogenic diet as adjuvant cancer treatment. The diet also eliminates nearly all processed foods, which is always good for general health.
Cons
- Low energy: Many metabolic changes must occur in your body before you can convert fat to fuel. While adjusting to the keto diet, you may feel fatigued, weak, and foggy as your body conserves energy for metabolic functions.
- Nutrient deficiency: Avoiding entire grains, legumes, fruits, and vegetables in a keto diet in the attempt to restrict calories can lead to nutritional deficiencies.
- Keto flu: Short-term adverse effects include headache, bad breath (keto breath), and an upset stomach or a keto flu.