Blueberries are a type of fruit that are jam-packed with vitamins and minerals, and because of this have many health benefits, but they may not be the best option for those on the keto diet.
Are blueberries keto-friendly? Blueberries won’t be the best option for those on the keto diet because they are higher in carbs and therefore could affect ketosis. They can still be included while on the keto diet but they shouldn’t be considered keto-friendly.
There are reasons why you may want to include blueberries on the keto diet, but you should first understand how to include them without compromising your results.
After reading this article you’ll learn:
- Why blueberries may not be the best option for keto
- What alternatives for blueberries to consider while on keto
- Other health benefits of blueberries for keto
- How to include blueberries on keto without compromising results
Why Are Blueberries Not Keto-Friendly?
Blueberries aren’t necessarily keto-friendly because like all other fruit, they contain a higher amount of carbs which makes them a less favourable option for the keto diet, where the goal is to keep carb intake low.
Blueberries contain roughly 85 calories, .5 grams of fat, 21 grams of carbs, 3.6 grams of fiber, and 1.1 grams of protein per cup. To calculate the net carbs of blueberries, we simply need to subtract the fiber from the total carbs. This would equate to 17.4 grams of net carbs per cup of blueberries.
Although 17.4 grams may not seem like many carbs, if you consider that many people on the keto diet try to keep their daily carb intake under 25 grams, then this is a significant amount of carbs for someone on keto.
Blueberry Alternatives For The Keto Diet
The 3 best alternatives for blueberries on keto are:
Blackberries are one of the best alternatives to blueberries for the keto diet because one cup of blackberries contains roughly 62 calories, 13.8 grams of total carbs, and 7.6 grams of fiber, which equates to 6.2 grams of net carbs per cup.
That is roughly 11.2 grams of net carbs less than a cup of blueberries, which is why they’re a great alternative. That being said, 6.2 grams of net carbs could still add up quickly on the keto diet, so you will still need to limit the number of blackberries you eat but you could easily fit in a half cup of blackberries a day and have plenty of carbs to spare.
The second-best alternative for blueberries on the keto diet are raspberries because they contain just a few more carbs than blackberries. One cup of raspberries contains about 64 calories, 14.7 grams of total carbs, and 8 grams of fiber, which equate to 6.7 grams of net carbs per cup.
Raspberries are a great alternative to blueberries because they contain 10.7 grams of net carbs less than blueberries per cup. So if you love raspberries you can fit a small amount into your diet more easily without getting kicked out of ketosis.
The third best alternative to blueberries while on the keto diet are strawberries because they have around 8.4 grams of net carbs less than blueberries.
One cup of strawberries contains roughly 49 calories, 12 grams of total carbs, and 3 grams of fiber, which means that one cup has around 9 grams of net carbs.
They may not be as low carb as the other two alternatives but they’re still lower than blueberries, which is helpful when you’re trying to be strategic about how many carbs you’re eating per day.
Health Benefits Of Blueberries For Keto
The health benefits of blueberries are that they:
- Protect against free radicals
- Support brain function & memory
- Maintain bone health
Protect Against Free Radicals
Blueberries could work to protect your body against the effects of free radicals, which are molecules that can damage your cells. This is because of their high levels of antioxidants which are the best defence against free radicals. In fact, blueberries actually have the highest level of antioxidants of all fruits and veggies.
Support Brain Function & Memory
The antioxidants in blueberries also give them the potential to increase your brain function and improve memory as you age by benefiting aging neurons, which are cells in the brain that are responsible for relaying signals.
Maintain Bone Health
Blueberries are also high in calcium, iron, magnesium, and other minerals that contribute to the health of your bones. Consuming blueberries regularly may help you to consume enough of the vitamins and minerals that support bone health and contribute to bone strength and resilience.
How To Include Blueberries On The Keto Diet
Although blueberries aren’t the most keto-friendly option, they can still be included in the keto diet as long as you’re not overconsuming them and going over your daily carb allowance for staying in ketosis.
If you were to have 1/4 cup of blueberries in a day then that would be 21.3 calories, 5.2 grams of total carbs, 0.9 grams of fiber, and around 4.4 grams of net carbs.
Although 1/4 cup is a smaller serving size, if you really love blueberries but want to do the keto diet then you could include them in this amount and still have carbs leftover for other meals or snacks of the day.
The 2 Best Keto-Friendly Blueberry Recipes
The 2 best keto-friendly recipes that include blueberries are:
- Wholesum Yum’s Keto Blueberry Muffins (3 grams of net carbs per serving)
- Four Score Living’s Low Carb Blueberry Dump Cake (7 grams of net carbs per serving)
Frequently Asked Questions
Are blueberries more keto-friendly than other fruits?
Yes, blueberries are lower in carbs than most other fruits with only 17.4 net carbs per cup, so they certainly aren’t the worst option when it comes to fruit while on the keto diet. Although blueberries are a better option than most other fruit, they still wouldn’t take long to put you over your daily carb allowance.
Are blueberries better or worse than other berries for keto?
Blueberries are higher in carbs than blackberries, strawberries, and raspberries so they may not be as good of an option on keto if you want to make the most of your daily carb allowance. However, blueberries still have a lot of great health benefits for those on the keto diet.
Blueberries are not the best choice for the keto diet; however, they’re lower in carbs than many other fruits and have lots of health benefits. Although, you could opt for other types of berries with similar benefits and use less of your daily carb allowance.