Why Aren’t Oranges Considered Keto Friendly?

Oranges are a popular fruit that many people love for their juicy and sweet taste. They are suitable for vitamin C, fiber, and other nutrient sources.

However, oranges are not considered keto-friendly. Read on as we will explore why oranges are not considered keto-friendly, the amount of sugar and carbs in oranges, and some alternatives to oranges for those following a keto diet.

Let’s First Understand The Keto Diet And About Orange

Nutritional Value Of Oranges Explained
Better Choices Of Fruits On A Keto Or Low-Carb Diet
Related Question

Let’s First Understand The Keto Diet And About Orange

Firstly, let’s understand what the keto diet is. The ketogenic, or keto, is a low-carb, high-fat diet that has become increasingly popular in recent years.

The keto diet aims to get your body into ketosis, where it burns fat for energy instead of carbohydrates. You must limit your carb intake to a shallow level, typically 20-50 grams daily.

Oranges, like many fruits, are high in natural sugars, specifically fructose. One medium-sized orange contains approximately 12 grams of sugar and 15 grams of carbohydrates.

You can compare this to one tablespoon of refined sugar contains approximately 12.6 grams of carbohydrates and 12.6 grams of sugar. But unlike oranges, refined sugar is essentially pure sucrose, a carbohydrate of glucose and fructose molecules.

But still, the carbohydrate and grams of sugar in a medium orange and one tablespoon of refined sugar are similar. While oranges are natural sugars, they still contribute to your daily carbohydrate intake. For someone following a keto diet, this can quickly add up and put them over their daily carb limit.

Additionally, many people on a keto diet follow “net carbs.” Net carbs are the total carbohydrates in a food minus the fiber content. This is because fiber is not digested and absorbed by the body in the same way that other carbohydrates are.

Oranges have a high fiber content but still have significant net carbs. One medium-sized orange has approximately 12 grams of net carbs, which is already half the daily carb limit for someone following a keto diet.

Nutritional Value Of Oranges Explained

Let’s take a closer look at the nutritional data for oranges. One medium-sized orange (approximately 131 grams) contains:

62 calories
15 grams of carbohydrates

3 grams of fiber
12 grams of sugar
1 gram of protein

0 grams of fat

As we can see, while oranges are a good source of fiber and vitamin C, they are high in sugar and carbohydrates, which makes them unsuitable for those following a keto diet.

So even if an orange seems to be a healthy alternative compared to sugar, it is still not the best choice of fruit for you to have on a keto and low-carb diet. Oranges are just naturally too high in carbohydrates and sugars.

Better Choices Of Fruits On A Keto Or Low-Carb Diet

If you like to eat some fruit on the keto and low-carb diet, there are better choices besides oranges. As all fruit is naturally high in sugars, we do recommend that you limit your fruit intake, but there are some fruits you can still eat.

While oranges are a healthy fruit, they are not considered keto-friendly friendly due to their high sugar and carbohydrate content. Limiting your carbohydrate intake to a shallow level is essential for those following a keto or low-carb diet.

Strawberries, blackberries, and raspberries are all low-carb fruits that can be included in a keto diet in moderation. Here are some of their nutritional values:

Strawberries

Strawberries are an excellent source of vitamin C and manganese and a good source of folate and potassium. One cup of sliced strawberries (150g) contains about 12g of carbs, including 3g of fiber and 8g of sugar. This makes them a relatively low-carb fruit that can be included in a keto diet in moderation.

Blackberries

Blackberries are a good fiber and vitamin C source and are also high in antioxidants. One cup of blackberries (144g) contains about 14g of carbs, 7.6g of fiber, and 7g of sugar. This makes them one of the lowest-carb fruits, which can be included in a keto diet in moderation.

Raspberries

Raspberries are a good source of fiber, vitamin C, and manganese and are also high in antioxidants. One cup of raspberries (123g) contains about 15g of carbs, 8g of fiber, and 5g of sugar. This makes them another low-carb fruit that can be included in a keto diet in moderation.

All these berries are also relatively low in calories, with one cup containing 50-80 calories. Additionally, they are high in water content, which can help you feel full and satisfied while keeping your calorie intake low.

It’s important to note that while these fruits can be included in a keto diet, they should still be consumed in moderation and as part of a well-balanced diet that includes healthy fats, protein, and non-starchy vegetables.

Best to avoid oranges and opt for other keto-friendly, high-fiber options such as all kinds of berries.

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