Can You Eat Nectarines on a Keto Diet? Nutrition and Tips

Are Nectarines Keto-Friendly?

The ketogenic diet emphasizes low carb, high fat foods to achieve ketosis for weight loss and other health benefits. With carbs hiding in many foods, fruits pose a particular challenge on keto. So what about nectarines - are they too high in carbs to fit into a keto lifestyle?

Understanding Net Carbs

To determine if a food is keto-friendly, it's important to look at its net carbs. Net carbs account for fiber, which does not raise blood sugar or insulin like other carbs. To calculate net carbs:

Total Carbs - Fiber = Net Carbs

Foods typically need to have less than 10-15g net carbs per serving to work within keto carb limits. Some people can tolerate up to 50g net carbs, but staying under 20-30g is ideal for reaching ketosis.

Nectarine Nutrition Facts

One small nectarine (about 5.5 oz or 150g) contains:

• Calories: 60
• Total Fat: 0.5g
• Sodium: 0mg
• Total Carbs: 10g
• Fiber: 2g
• Sugar: 8g
• Protein: 1g

With 8g total carbs and 2g fiber, one small nectarine has 6g net carbs. That places it within the acceptable carb range for most ketogenic diets. While not extremely low in carbs like berries, nectarines remain a keto-friendly fruit option in moderation.

Benefits of Nectarines

Including nectarines as part of a low carb, high fat ketogenic diet provides several potential health benefits:

• Fiber - Nectarines contain 2g fiber per serving, helping meet the increased fiber intake recommended on keto to stay regular.
• Vitamin C - One nectarine provides 10% of the RDI for vitamin C, an important antioxidant and immune booster.
• Beta-carotene - As a yellow/orange fruit, nectarines contain beta-carotene that converts to vitamin A for healthy skin and eyes.
• Potassium - With 188mg potassium per nectarine, they provide electrolytes that often need replenishing on a keto diet.
• Disease prevention - Studies link stone fruits like nectarines to reduced risk of diabetes, obesity, heart disease, and some cancers.

Selecting and Preparing Nectarines

Here are some tips for picking ripe, flavorful nectarines:

• Look for brightly colored yellow or orange-red nectarines without brown spots.
• Opt for those that yield slightly when gently pressed but aren't overly soft.
• Smaller nectarines tend to be sweeter while larger ones are more mild.
• Let firm nectarines ripen at room temp before refrigerating to maximize flavor.
• Enjoy raw or baked, grilled, sauteed, or blended into smoothies.
• If peeling, immerse in boiling water for 30 seconds to loosen skins.

Portion Control with Nectarines

Practice portion control when eating nectarines on keto. While one small nectarine fits into daily carb limits, bigger ones may push you over the edge. Stick to a serving size of:

• 1 small nectarine
• 1 cup sliced nectarine
• 1⁄2 cup cubed nectarine

Measure portions using a kitchen scale or measuring cups for accuracy. Spread intake over several keto meals and snacks throughout the day rather than eating multiple nectarines at once.

Pairing Nectarines with Keto Foods

When building keto meals and snacks, pair nectarine portions with other low carb components:

• Full fat Greek yogurt
• Chopped walnuts or pecans
• Crumbled feta or blue cheese
• Protein like chicken, salmon, or shrimp
• Leafy greens such as spinach or kale
• Low carb dressings like olive oil and balsamic

Adding protein, fats, and fiber helps slow digestion, keeping carb impact lower and hunger at bay longer. Creative keto nectarine recipes include:

• Grilled nectarine and prosciutto salad
• Nectarine salsa with cilantro and red onion
• Smoothies blended with avocado and collagen
• Chia pudding with vanilla protein powder

Other Low Carb Fruit Options for Keto

In addition to nectarines, these fruits can fit into a keto diet when eaten in moderation:

Berries

Berries like raspberries, blackberries, and strawberries deliver big flavor for very low net carbs. A 1⁄2 cup serving ranges from 2-4g net carbs. Their antioxidants offer health benefits.

Avocados

Technically a fruit, avocados offer very few net carbs along with heart-healthy fats, fiber, and potassium. Half an avocado contains around 2g net carbs.

Tomatoes

Often confused for a vegetable, tomatoes are actually a fruit. With 3-5g net carbs per cup, tomatoes provide lycopene, vitamin C, and potassium.

Starfruit

This tropical yellow fruit offers a juicy sweet-tart flavor for only 5g net carbs per fruit. Its pretty star shape makes a garnish.

Lemons and Limes

These citrus fruits have under 2g net carbs each. Use lemon and lime juice and zest to add bright flavor to keto recipes and drinks.

Melons

Melons like honeydew, cantaloupe, and watermelon contain around 5-8g net carbs per serving. Watermelon’s high water content curbs appetite.

Coconut

Coconut meat and milk are low glycemic foods, with shredded coconut containing 5g net carbs per ounce. Use coconut in soups, yogurt, smoothies, and curries.

Safely Incorporating Fruit into Keto

Fruits can fit into a keto diet, but should be eaten carefully and selectively to avoid going over carb limits. Here are some tips for keeping fruits keto-friendly:

• Stick to lower net carb fruits like berries, starfruit, avocado, olives, and citrus fruits.
• Count grams of net carbs rather than total carbs.
• Portion fruits into servings of 1⁄2 cup or less.
• Balance each serving with protein and fats.
• Max out at two fruit servings per day.
• Test ketone levels after eating fruit to check impacts.
• Avoid pairing fruits with high carb foods like grains.
• Stay hydrated since water helps metabolize carbohydrates.

With mindful planning, fruits like nectarines can add sweetness and nutrition within your daily keto carb allowance.

The Bottom Line on Nectarines and Keto

Nectarines contain 6g net carbs per small fruit, landing them safely in low carb territory. Enjoy nectarines on keto in proper portion sizes, choosing them over higher carb fruits. Pair with proteins and fats, and stick to just 1-2 fruit servings max per day. Nectarines can provide fiber, antioxidants, and satisfaction of a sweet treat when worked into your daily carb limit.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.