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Are Apples Keto Friendly?

You’ve heard it a million times before; an apple a day keeps the doctor away. But is an apple keto friendly? What happens if you can’t have your apple a day? 

In this brief article we will explore all your pressing questions, and hopefully give you the closure you need.

Are All Apples The Same?

You may be surprised to discover that there are different kinds of apples, and none of them are particularly keto-friendly! Common types of apples include the Golden Delicious, Granny Smith, Red Delicious, and Fuji.
However, what they all have in common is sugary goodness, and a fairly high carb count. An average medium can go as high as 27g, which is sometimes more than your total daily carb allowance.

In order to keep your body in ketosis, you must restrict total carbohydrates to less than 30 grams per day (in most cases).

While this is great to know, the next step is figuring the macronutrient content of the apple. Apples contain total calories amounting to about 110kcal per 100g. And they’re almost entirely carbs. Its protein content is low and it is not one of the best sources of fiber either.

When it comes to vitamins and minerals, apples are a gold mine. They are rich in vitamin A, vitamin C, and vitamin E, and they also contain vitamin B6, thiamin, as well as minerals such as manganese, zinc, magnesium, iron and copper.

This is a major plus, but leaves its place in a ketogenic diet in jeopardy, especially when there are so many other fruits that have a lower sugar content. Apples are rich in soluble pectin fiber, which helps keep you full but does a poor job at stabilizing blood sugar.

What About Apples In Food?

Using apples in food doesn’t result in it being any better for you. In fact, you’re better off eating an apple than eating a slice of apple pie, as the sheer amount of added sugar makes it a nightmare for any keto devotee.

So, Are Apples Strictly Off-limits?

To a large extent it depends on your specific goal from following a ketogenic lifestyle. If you are looking for weight loss, then no. If you are looking for a way to reduce inflammation and a way to improve gut health, possibly yes.

In Summary

Keep in mind that a medium sized apple yields as much as about 27 grams of sugar from fructose (usually 20-25g), and can seriously mess up your macros for the day.

A much better approach would be to use smart timing, such as around your workout , both before and after, to help enhance performance and recovery and to get a much needed break from restrictions. This will help you benefit from the carb consumption.

Michael Jessimy
Michael Jessimy is a qualified Pharmacist with over 10 years experience dealing with a range of both prescription and alternative remedies. He is also an amateur heavyweight bodybuilder and loves spending his spare time hitting the gym. He strives to help others build the best body possible through fitness, health and nutrition consultation and has several published books under his name.