Can You Eat Pomegranate on a Keto Diet?

Can You Eat Pomegranate on a Keto Diet?

The ketogenic diet is a very low-carb, high-fat diet that forces your body into a metabolic state called ketosis. In this state, your body becomes incredibly efficient at burning fat for energy instead of carbs. While this leads to fast weight loss, restricting carbs to 20-50 grams per day can be challenging.

Fruits are limited on keto due to their higher carb contents. However, some fruits like pomegranate can be enjoyed in moderation without kicking you out of ketosis. Heres what you need to know about eating pomegranate on keto.

Keto Carb Rule for Fruit

The number of net carbs (total carbs minus fiber) allowed on keto is highly individualized. A common recommendation is to stay under 50 grams of net carbs per day.

Since most fruits are high in carbs, they must be carefully portioned out. The best fruits and berries for keto have about 12 grams of net carbs or less per serving.

Keep overall fruit intake low 1-2 servings max per day. Avoid going overboard even if one particular fruit fits into your macros.

Pomegranate Nutrition Facts

One pomegranate (174 grams) contains:

• Total carbohydrates: 39 grams
• Fiber: 7 grams
• Sugars: 31 grams
• Net carbs: 32 grams
• Calories: 234

As you can see, an entire pomegranate is very high in net carbs at 32 grams. But you can work pomegranate into your keto diet in small portions.

Health Benefits of Pomegranate

Pomegranate packs an impressive array of antioxidants, vitamins, minerals and other beneficial plant compounds. Research shows pomegranate may:

• Lower blood pressure
• Reduce arterial plaque
• Lower bad LDL cholesterol
• Improve blood flow
• Fight bacterial and fungal infections
• Protect against certain cancers
• Reduce inflammation
• Boost immunity

Pomegranates antioxidant levels are three times higher than red wine or green tea. Its especially rich in punicalagins, unique antioxidants offering numerous health perks.

Serving Size on Keto

Sticking to a 14-12 cup serving, or about 40-80 grams, of pomegranate kernels or arils allows you to reap some benefits while keeping net carbs low. This provides:

• Total carbs: 9-18 grams
• Fiber: 1-3 grams
• Net carbs: 8-15 grams
• Calories: 60-120

Measure your serving precisely using a measuring cup, not cupped hands. Weighing the arils can also help portion control. Just 8-15 grams of net carbs from pomegranate can fit into a 50-gram allotment.

Tips for Eating Pomegranate on Keto

Here are some tips for working pomegranate into your keto diet:

• Add arils to a keto salad for sweetness and crunch.
• Blend arils into keto smoothies or chia pudding.
• Mix into plain Greek yogurt with stevia and lime juice for froyo.
• Stir into cottage cheese or ricotta cheese.
• Garnish fish, poultry or meat dishes.
• Freeze arils for a cold snack.
• Drink very diluted pomegranate juice (watch carbs).

When buying pomegranates, look for large, heavy fruits with bright red coloring. The arils inside should be plump and juicy rather than dry and shriveled.

Other Keto-Friendly Fruits

In addition to pomegranate, other great fruits for keto include:

Blackberries

With just 5 grams of net carbs in 12 cup, blackberries deliver minimal impact on blood sugar. Theyre loaded with fiber, vitamins K and C, and cancer-fighting antioxidants.

Raspberries

Raspberries contain 6 grams of net carbs per 12 cup serving. Their high fiber content curbs hunger, while their nutrients protect against obesity, heart disease, diabetes and inflammation.

Strawberries

At only 4 grams of net carbs per 12 cup, strawberries make a sweet, fiber-rich choice on keto. They provide hefty amounts of vitamin C, manganese, folate and potassium.

Blueberries

With 12 grams of net carbs per 12 cup, blueberries require careful portioning. But their rich antioxidants reduce oxidative damage, fight cancer, improve cognition and lower heart disease risk.

Lemons & Limes

Providing about 1.5 grams of net carbs per fruit, lemons and limes can be squeezed over keto meals or added to water. Theyre packed with vitamin C and protective flavonoids.

Coconuts

Coconut meat and milk contain minimal net carbs at about 5-7 grams per cup, plus filling fiber and MCFAs that boost ketone levels. Use coconut to make keto desserts.

Low-Carb Keto Diet Guidelines

To get and stay in ketosis, aim for:

20-50 Grams of Net Carbs Daily

Keep total net carbs under 50 grams per day, ideally closer to 20-30 grams.

Adequate Protein Intake

Eat enough protein foods like meat, eggs, and low-carb dairy to preserve muscle mass but not excessively.

High Healthy Fat Intake

Focus on healthy fats like olive oil, avocado, nuts, seeds and fatty fish. Fat should comprise 70-80% of total calories.

Low Sugar

Minimize sugar intake from any source like juices, honey, or high-carb fruits and vegetables.

Moderate Protein Snacks

Nuts, cheese, avocado, and low-carb jerky make good snacks for maintaining ketosis between meals.

Is Fruit Necessary on Keto?

Fruit is not necessary on a ketogenic diet. You can get all required nutrients from low-carb vegetables, meat, fish, eggs, healthy fats, nuts, seeds, and dairy.

Some reasons you may want to include some low-carb fruits are:

• Fiber - Fruits boost constipation-fighting fiber.
• Nutrients - Fruits provide some vitamins and antioxidants.
• Variety - They make meals more varied and palatable.
• Sweetness - Small servings offer naturally sweet flavor.

But fruits are not by any means required. Follow your macros and eat according to your personal carb tolerance.

Shopping for Keto-Friendly Fruits

When shopping for low-carb fruits, follow these recommendations:

Prioritize Berries

Berries like raspberries, blackberries and strawberries are lowest in sugar and carbs. Blueberries are slightly higher.

Select Avocados

With only 2 grams of net carbs, creamy avocados are a keto staple full of healthy fats and fiber.

Spotlight Lemons & Limes

Brighten up meals and drinks with fresh lemon and lime juice at only 1-2 grams of net carbs per fruit.

Limit Melons

Melons like cantaloupe, honeydew and watermelon can be eaten on keto but only in very small portions of around 12 cup.

Avoid Bananas & Grapes

High-sugar fruits like bananas and grapes are too carby for keto. Leave these off your shopping list.

Check Labels for Dried Fruit

Dried fruits like dates, raisins, cranberries and apricots are dangerously high in carbs. Avoid or carefully track servings.

Potential Side Effects

When transitioning into ketosis, potential temporary side effects can include:

• Keto flu - Fatigue, headache, nausea, dizziness, diarrhea
• Leg cramps - From fluid/electrolyte changes
• Bad breath - Caused by ketone production
• Trouble sleeping - From low carb intake
• GI issues - Constipation, diarrhea, stomach pain

These typically resolve within 1-2 weeks as your body adapts. Drinking broth, taking electrolytes and mineral supplements can help.

The Bottom Line

Pomegranate can be included on a keto diet in limited portions of about 12 cup per day. This provides nutritional benefits without knocking you out of ketosis. Focus on low-carb fruits like berries and avocados, enjoy pomegranate and other fruits sparingly, and aim to keep total daily net carbs under 20-50 grams.

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.