Grapes are surprisingly nutrient dense. It contains ample amount of Vitamin C, Vitamin K, Calcium and Potassium. The seeds are edible and full of antioxidants that fight free radicals.
But are grapes keto-friendly?
Below, we’ll cover everything you need to know about eating grapes on a low-carb diet while answering some frequently asked questions.
How many carbohydrates are in grapes?
Although they provide powerful health benefits, grapes are not keto-friendly. A one-half-cup serving contains 13 grams of total carbohydrates and 12 grams of net carbohydrates.
So if you eat one or two servings of grapes throughout the day, eating carbs will kick you out of ketosis.
On top of all these carbohydrates, grapes are also high in simple sugars, which affect blood sugar and insulin levels. This makes it an impractical choice for diabetics or anyone on a weight loss journey.
Nutritional information about grapes
Here is the nutritional value of half a cup of green grapes:
- 13 grams of total carbohydrates
- 0.12 grams of fat
- 0.5 grams of protein
- 0.7 grams of fiber
- 144 mg potassium
- 7.5 grams of calcium
Although grapes contain a good amount of potassium and calcium, given their size, I would recommend staying away from them due to their carb count.
Can you drink grape juice on a ketogenic diet?
But what about grape juice? Is it keto friendly or should it be avoided?
Most fruit juices, including grape juice, are full of sugar, additives and other toxins that raise blood sugar levels and cause inflammation. One cup of grapefruit juice contains 23 grams of carbohydrates and 22 grams of sugar. So I recommend staying away from grape juice when on the keto diet.
Also, most juices do not contain grapes unless you are buying 100% grape juice. It’s the sugar, the syrup, and the flavors that basically taste like grapes.
If you eat grapes, you’re at least getting a little bit of fiber, which suppresses the carbohydrate response. But the typical store-bought grapefruit is pure sugar, which is far more harmful.
Is red wine low carb?
If you’re a big fan of red wine to help you unwind after a long day at work, you might be wondering, “Since red wine is made from grapes, can I drink red wine while on keto?”
Well, it depends.
Quality wines such as Merlot, Cabernet Sauvignon, and Pinot Noir are excellent keto choices because they contain little sugar and additives.
But if you’re buying cheaper wines that use grape juice, sweeteners, and other harmful ingredients to make them taste delicious, I suggest you avoid them.
The best keto-friendly fruits
Thinking of keto-friendly fruit snacks?
Keep in mind that all fruits contain sugar, so always limit your intake. But some fruits are lower in carbs than others, and if you can limit your intake, you will still be able to enjoy them on your keto meal plan.
Here are five low-carb fruits that you can enjoy in moderation on the keto diet:
- blueberry
- raspberry
- Strawberry
- watermelon
- cantaloupe
blueberry
Half a cup of berries contains 4.5 grams of net carbs, making them the best fruit for keto dieters. You’ll also find additional macro and micronutrients such as:
- Two grams of fiber
- one gram of fat
- One gram of protein
- Vitamin C
- Vitamin K
- magnesium
The best part is that it looks and tastes similar to grapes, so you can swap it out without much difference.
raspberry
Like blueberries, berries contain 4.5 grams of net carbs per serving, so they won’t interfere with ketosis. It also contains four grams of fiber, making it a good choice for anyone who struggles with constipation.
Strawberry
Strawberries are another practical option for keto dieters because they are delicious, relatively low in carbs, and high in fiber. A half-cup serving contains 5.5 grams of total carbohydrates and 4.3 grams of net carbohydrates.
So feel free to eat two or three cups of strawberries before you begin to hinder ketosis.
The best part about strawberries is that they are the perfect dessert. For example, you can make no-bake strawberry cheesecake, strawberry rusks or strawberry fat bombs, as they instantly increase your fat intake. This is useful for people who do not eat enough fat.
watermelon
If you love to snack on grapes during the summer, why not replace them with a refreshing watermelon? It’s 92 percent water, so it’ll keep you hydrated. Watermelon is also low in carbs, with just one or 1/2 cup serving containing six grams of carbs.
But you can’t eat as many watermelons as you want. In large amounts, watermelon still interferes with ketosis. So stick to one cup of watermelon per day.
cantaloupe
Like melons and grapes, cantaloupe is a popular summer fruit because it is refreshing.
You can eat it during the day or add it to desserts for an extra flavour. So you’ll be happy to know that cantaloupe only has four grams of carbs per half cup, so you can enjoy it when you follow a low-carb lifestyle.
Final Thoughts on Keto Grapes
Stay away from grapes on keto because they are full of sugar and contain 13 grams of carbs.
Grape juice is also an important choice, as it is pure sugar with no fiber. Most companies don’t even use real grapes. They use artificial sweeteners to make it taste like grapes. This can make it difficult to lose weight and maintain ketosis.
Instead, choose blueberries, raspberries, strawberries, watermelon, cantaloupe or low-carb vegetables to keep you full during the day since they are low in carbs and sugar.