Blueberries are considered keto-friendly primarily due to their relatively low net carbohydrate content and moderate fiber content. Here’s why they are suitable for a keto diet:
- Low in Net Carbs: Blueberries are moderately low in carbohydrates compared to many other fruits. A 100-gram serving of blueberries contains about 14 grams of total carbohydrates, with 2.4 grams of dietary fiber, resulting in approximately 11.6 grams of net carbs per serving.
- Moderate Fiber Content: Fiber is subtracted from total carbs to calculate net carbs, which are the carbs that impact blood sugar levels. Blueberries contain a decent amount of fiber (2.4 grams per 100 grams), which helps lower their net carb count.
- Antioxidant Content: Blueberries are rich in antioxidants, such as anthocyanins, which have various health benefits. While antioxidants themselves don’t directly affect ketosis, they contribute to overall health.
- Portion Control: On a keto diet, portion control is essential even with low-carb fruits like blueberries. Eating them in moderation helps to stay within your daily carb limit while enjoying their flavor and nutrients.
Blueberries are keto-friendly because they are relatively low in net carbs and provide essential nutrients and antioxidants. However, as with any food on a keto diet, it’s important to consume them in appropriate portions to maintain ketosis.
Keto Low Carb Blueberry Muffins Recipe:
- 2 1/2 cup Wholesome Yum Blanched Almond Flour
- 1/2 cup Besti Monk Fruit Allulose Blend
- 1 1/2 tsp Baking powder
- 1/4 tsp Sea salt (optional, but recommended)
- 1/3 cup Coconut oil (measured solid, then melted; can also use butter)
- 1/3 cup Unsweetened almond milk (at room temperature)
- 3 large Eggs (at room temperature)
- 1/2 tsp Vanilla extract
- 3/4 cup Blueberries
Preheat the oven to 350 degrees F (177 degrees C). Line a muffin pan with 10 or 12 silicone or parchment paper muffin liners. (Use 12 for lower calories/carbs, or 10 for larger muffin tops.) In a large bowl, stir together the almond flour, Besti, baking powder and sea salt. Mix in the melted coconut oil, almond milk, eggs, and vanilla extract. Fold in the blueberries. Distribute the batter evenly among the muffin cups. Bake for about 20-25 minutes, until the top is golden and an inserted toothpick comes out clean.
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