Can I Eat Grapes on a Keto Diet?

Over the years, the keto diet has been proven to be very effective for losing weight.

Whether you have been following a keto diet for quite some time or not, it is highly recommended to be aware of the practical ways to maximize the effects of the keto diet on your body and the impractical and unhealthy ways to avoid it.

To start off, consuming keto-friendly food would be very helpful if you want to achieve the best results as soon as possible.

When we say keto-friendly food, we are pertaining to food that is low in carbs like vegetables, eggs, and butter. Meanwhile, you should strictly avoid foods that are very rich in sugar and starch.

By reading the rest of this article, you will find out if grapes are keto-friendly and to what extent they are encouraged to be included in your diet.

Net Carbs in Grapes 

Net Carbs in GrapesPin

One cup of grapes contains 27.3 grams of total carbs with a small amount of fiber (1.4 grams) and 25.8 grams of net carbs.

While 100 grams of grapes have 16.4 grams of total carbs with 0.9 of fiber and 15.4 of net carbs.

Are Grapes Keto-Friendly?

Are Grapes Keto FriendlyPin

Grapes aren’t keto-friendly at all! You must consume it in moderation because it is high in carbohydrates.

If you strictly follow the golden rule in the keto diet, which is fewer carbs, moderate protein, and more fats, grapes are not ideal to be part of your diet plan.

However, little to moderate amounts of grapes may be included in your diet.

If you do this, make sure that you are very accurate in tracking down the number of carbs, fats, and proteins that you consume to maintain ketosis.

Also, there are more keto-friendly fruits like avocados and non-starchy vegetables, which you can use as a substitute for your diet plan.

Avocados are rich in potassium and other vitamins, which are vital to maintaining ketosis.

Meanwhile, non-starchy vegetables are not only keto-friendly but can also reduce your risk of getting cancer and other chronic diseases.

Ideal Portion for Eating Grapes

As previously mentioned, one cup of grapes contains about 26 grams of net carbs.

So if you want to stay in ketosis, better keep your consumption to no more than 1 cup if you won’t be eating any other carbs for the day.

Nutritional Content of Grapes

One cup of red or green grapes weighs about 151 grams and contains 104 calories, 27g of carbs, and 1g of fiber.

It’s also rich in the following vitamins and minerals (measured in RDI or Reference Daily Intake):

  • Vitamin C: 27%
  • Vitamin K: 28%
  • Thiamine: 7%
  • Riboflavin: 6%
  • Vitamin B6: 6%
  • Potassium: 8%
  • Copper: 10%
  • Manganese: 5%

The above shows that grapes are rich in vitamin K and vitamin C—important nutrients for healthy bones and better connective tissue health, respectively.

What Are Some Benefits of Grapes?

Surprisingly, grapes have a lot of benefits, especially since it’s full of nutrients that are essential to our body.

These nutrients may protect our body from several chronic diseases such as diabetes and heart diseases.

Grapes are rich in antioxidants.

Grapes contain a good number of powerful antioxidants.

Most of the antioxidants that can protect you from acquiring chronic diseases can be found on the skin and the seeds.

However, in the case of red wine made from red grapes, the antioxidants remain in its seeds even after going through the process of fermentation which makes red wine beneficial to our body if it is consumed in moderation.

Grapes contain antioxidants that are good for the eyes

Grapes also contain lutein which can help in maintaining good eye health. Lutein, along with other antioxidants, can protect you from eye diseases. In general, lutein protects our eyes from sun damage by filtering light.

Grapes are also good for the bones.

Grapes contain several minerals that are known to be good for maintaining bone health. These minerals are calcium and potassium, which contribute to the strength of your bones.

Helps Improve Heart Condition

Grapes also contain fiber and potassium, which are essential in maintaining good heart conditions. In addition, increasing your potassium intake is encouraged to achieve better blood pressure and cardiovascular system.

Studies also showed that increasing your potassium intake can reduce the risk of stroke and maintains the strength of your bones. Lastly, a high potassium intake can also lessen the effects of high sodium intake.

Improves Bowel Movement

As mentioned, grapes are a good source of water and fiber. Therefore, people with constipation or those who have difficulty excreting feces can include grapes in their diet to improve their bowel movements.

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