Plums on a Keto Diet
Wondering if plums have a place in your keto meal plan? Checking out their carb content can show if they fit with your goals.
Carb Content of Plums
Plums might be packed with goodies for your health, but they’re not light on carbs.
| Nutritional Element | Amount per 100g |
|---|---|
| Total Carbohydrates | 7.5g |
Eating plums gives you 7.5 grams of carbs per 100 grams. They’ve got phenols, acting like little defenders against oxygen damage—great for brain cells and cholesterol, but you should think twice before making them your keto staple (thanks, Michigan State University Extension). Lovers of all things keto, take note: those carbs might just tip the balance out of your keto groove.
Net Carbs in Plums
On keto, you care more about net carbs, which you figure out by subtracting the fiber from the total carbs.
| Nutritional Element | Amount per 100g |
|---|---|
| Net Carbohydrates | 10.02g |
With 10.02 grams of net carbs in 100 grams of plums (Sure Keto), they’re not the best pick if you’re going hardcore keto. You’re aiming to keep net carbs low at 20-30 grams a day for that ketosis magic. Plums with their high carbs and low fats don’t exactly follow the keto mantra of 70% fat, 20-25% protein, and 5-10% carbs (Sure Keto).
Bottom line: Plums bring some nutrients to the table, but those carbs can be a problem if you’re serious about keto. If you’re on the hunt for fruit that’s easier on the carbs, maybe peek over at mushrooms, strawberries, or olives.
Note: This is not medical advice. This is an opinion on various internet sources. Please see your doctor or health care professional for any advice or information relating to weight loss or anything associated with your health. This article is for entertainment purposes only.
Health Benefits of Plums
Fiber Content in Plums
When it comes to keeping your body running smoothly, plums are like tiny helpers, especially on a ketogenic diet. Each medium plum packs about 1.1 grams of fiber, making a nice dent in that daily fiber goal. This fiber doesn’t just passively hang out; it keeps your digestive system rolling and improves your gut’s general vibe. Feeling fuller for longer can be a game-changer when you’re playing the low-carb game.
Potassium and Blood Pressure
Plums pack a potassium punch, with each fruit giving you about 100 milligrams. This humble little mineral is a big shot when it comes to keeping your blood pressure in check. Potassium is your blood vessels’ best friend, helping them chill out and keeping the high blood pressure monster at bay. Plus, plums have these clever anthocyanins that pitch in to keep your blood pressure in a happy place.
Antioxidants and Disease Prevention
Plums are like superheroes loaded with antioxidants, specifically phenols, ready to do battle against harmful agents. They protect your brain cells, cholesterol in the bloodstream, and the good stuff inside your cell membranes. These antioxidants are no joke; they’re working hard to keep the heart disease and type 2 diabetes gremlins away.
Adding plums to your plate can bring a whole package of health goodies. Want to dive deeper into how they can shake up your keto lifestyle? Check out our detailed article on what fruits are keto friendly.
| Nutrient | Quantity per Medium Plum |
|---|---|
| Fiber | 1.1 g |
| Potassium | 100 mg |
| Carbs | 7.6 g |
For those curious about how plums can relate to certain health concerns, take a peek at our in-depth reads on diabetes management and heart health.
Plums and Your Diabetes Game Plan
Note: This is not medical advice. This is an opinion on various internet sources. Please see your doctor or health care professional for any advice or information relating to weight loss or anything associated with your health. This article is for entertainment purposes only.
The Low-Down on Plums
Turns out, plums don’t mess with your blood sugar too much. With one medium plum, you’re looking at about 8 grams of carbs, 6.6 grams of sugar that your body just finds in nature, and almost a gram of that good ol’ fiber stuff (Verywell Fit). The plum’s glycemic load is a sweet 2, making it a smart pick if you’re watching your sugar levels or sticking to keto. Want more fruit that’s easy on the sugar spikes? Check our guide on keto-friendly fruits.
Sugar Talk: Plums and Glucose
Plums are cool for your glucose levels because they don’t spike your sugar too high, which might lower your risk of type 2 diabetes. Studies show switching out fruit juice for an actual plum could put you in the lower-risk club (Verywell Fit). Check out what’s in a medium-sized plum:
| Nutrient | Amount |
|---|---|
| Total Carbs | 7.5g |
| Sugar | 6.6g |
| Fiber | 1g |
| Glycemic Load | 2 |
To know more about this, see our take on blueberries and keto or cherries and keto.
Plums and Shedding Those Pounds
Thinking about losing weight? Plums might just be your sidekick. The fiber in them makes your digestive system happy, keeps things moving, and helps that gut of yours stay in check (Diabetes Food Hub). Plus, it keeps that hunger feeling at bay.
| Nutrient | What It Does |
|---|---|
| Fiber | Keeps your tummy full, helps digestion, good for the gut |
| Glycemic Load | Doesn’t mess much with your blood sugar |
They’re low in carbs, so you can keep munching on them, even if you’re all about that keto lifestyle, aiming for 20-30 grams of net carbs a day (Sure Keto). Need more tips on staying in ketosis? Find out which veggies can join your keto party in our post on keto-friendly vegetables.
Curious about more ways to add plums into your low-sugar, low-carb diet? Dive into our content on whether apples and strawberries can fit into your keto plans.
Plums and Macronutrient Balance
Wondering if plums fit into your keto lifestyle? Let’s break it down with a dash of wit and a sprinkle of realism.
Protein in Plums
Plums are like that charming neighbor who’s always friendly but never invites you over for a BBQ. They’re lovely but not really bringing the main dish—protein. If you’re rocking a keto diet, you know protein is the sidekick to your fat superhero. Here’s the lowdown on plums and their not-so-muscular protein stats:
| Serving Size | Protein (g) |
|---|---|
| 1 Plum (66g) | 0.5 |
| 100g | 0.75 |
So, while plums can boast a tiny bit of protein, relying on them is like using a thimble to bail out a sinking boat. For protein-packed options, check out are eggs keto and are chia seeds keto.
Fat Content of Plums
Any keto aficionado will tell you fat is the boss. You need a good chunk of it—to the tune of about 70% of your daily fuel. Plums, on the other hand, barely make a dent in fat content:
| Serving Size | Fat (g) |
|---|---|
| 1 Plum (66g) | 0.2 |
| 100g | 0.3 |
Yeah, plums aren’t your go-to for that creamy, fatty goodness. It’s like bringing a feather to a pillow fight. For some real fat action, you might wanna explore are avocados keto or are nuts keto.
In short, while plums have their charming qualities, they’re not the keto rockstars you’re looking for. Shift your sights to the likes of are olives keto and are sausages keto to hit those keto macros like a pro.
Cooking with Plums
Guess what? Plums aren’t just for desserts! They’re a juicy way to bump up flavor in your keto-friendly diet. Whether you’re slicing them up for a salad or blending them into a smoothie, plums add a sweet little twist to your meals without the carb overload.
Recipes with Plums
These purple beauties aren’t just delicious—they pack a punch with nutrients like potassium and antioxidants. Check out these keto-friendly ideas:
Plum and Avocado Salad
Perfect for when you want something light and fresh, maybe as lunch or just a sidekick to your main dish.
- What You Need:
- 2 medium plums, sliced
- 1 ripe avocado, sliced
- 2 cups mixed greens
- Splash of olive oil
- A good squeeze of lemon juice
- Sprinkle of salt and pepper
Low-Carb Plum Smoothie
Kickstart your day or recharge after a workout with this refreshing blitz.
- What You Need:
- 1 medium plum, pitted and sliced
- 1/2 cup unsweetened almond milk
- 1/4 cup Greek yogurt
- 1 tbsp chia seeds
- Handful of ice cubes
Adding Plums to Meals
Think beyond the snack plate. Plums can turn ordinary dishes into something special. Here’s how they can jazz up your keto meals:
Grilled Chicken with Plum Sauce
Take your grilled chicken to the next level with a sweet and tangy plum sauce.
- What You Need:
- 2 medium plums, pitted and diced
- 1/4 cup water
- 1 tbsp apple cider vinegar
- 1 tbsp soy sauce
- 1 tsp freshly grated ginger
- 2 chicken breasts
Baked Brie with Plums
This appetizer is a crowd-pleaser, thanks to the creamy Brie and sweet plum combo.
- What You Need:
- 1 wheel of Brie cheese
- 2 medium plums, sliced
- 1 tbsp chopped walnuts
- A sprinkle of rosemary
- A little olive oil drizzle
You can toss plums in both savory and sweet recipes, making them a versatile choice for keeping things interesting on your keto menu. Curious about the carb stuff in other foods? Sneak a peek at our bits on are cherries keto and are chickpeas keto.
| What’s Inside | Medium Plum (1 piece) |
|---|---|
| Carbs | 7.5g |
| Sugar | 6.6g |
| Fiber | 1g |
| Glycemic Load | 2 |
Feel like experimenting more? Dive into other fruity adventures within keto bounds, like are blueberries keto and are dates keto friendly.
Considerations with Plums
When adding plums to your keto plan, there are a few things to keep in mind.
Tummy Troubles
Plums can be a bit wild on the stomach for some folks, causing gas, bloating, or even a sprint to the bathroom with diarrhea—especially if you have a finicky gut like those with IBS. Their high fiber and natural sugar can sometimes be a lot to handle. If your belly’s on the sensitive side, keep an eye on how many you’re knocking back and maybe chat with your doctor if things get uncomfortable. Looking for other keto-friendly goodies? Check out are mushrooms keto and are blueberries keto.
Acrylamide Concerns with Prunes
Ever heard of acrylamide? It’s a chemical formed when certain foods, like prunes, are processed. Some bite-sized prune snacks contain amounts that have the health folks a bit worried. The FDA’s on it, working on guidelines for food makers to help lower those levels (Verywell Fit).
If you’re partial to prunes on your keto journey, keep an eye on the acrylamide situation. Maybe stick to good ol’ fresh plums when you’re craving something sweet. Need more fruity keto wisdom? Dive into our pieces on what fruits are keto friendly and are cherries keto.
Being smart about these things helps you enjoy your plums and prune snacks without turning your diet sideways. For more tasty keto tips, mosey over to our reads on are nuts keto and are tomatoes keto-friendly.