Blueberries are a sweet and tasty berry that can liven up almost any snack, dessert, or drink, but are they keto-friendly? What are the benefits of blueberries and should you enjoy them on the ketogenic diet?
What are Blueberries?
Blueberries are small blue or purple berries that are native to North America. Blueberries are classified under the scientific name Cyanoccous in the Vaccinium genus. Other related berries in the Vaccinium genus include cranberries and huckleberries. (1)
What are the Health Benefits of Blueberries?
Blueberries are one of the most micronutrient dense foods, which is why they are commonly seen as a superfood. 1 serving (1 cup or 148g) contains 24% of the total daily recommended vitamin C intake, 36% for vitamin K, and 25% for manganese. (2)
Blueberries are also packed full of antioxidants! Antioxidants help reduce oxidative damage from oxygen free radicals, which can lead to cancer, accelerated aging, and many other diseases. Blueberries contain flavonoids, a type of polyphenol metabolite. (3,4)
Are Blueberries Keto? How Many Net Carbs Do Blueberries Have?
¼ cup of blueberries contains 5.4 grams of total carbs and 0.9g of fiber. This means that one serving (¼ cup) of blueberries contains 4.5 grams of net carbs, making them low-carb and keto-friendly in moderation. ¼ cup of blueberries also contains 0.1g of fat, 0.3g of protein, and 21 calories. (3)
Keep in mind that dehydrated blueberries or candied blueberries have added sugar and may be higher in carbs and thus should be avoided on the keto diet.
Scrumptious Keto Blueberry Recipes
You can enjoy blueberries by themselves or in a tasty keto recipe! Here are are few of our favorites:
3. Silva S, Costa EM, Veiga M, Morais RM, Calhau C, Pintado M. Health promoting properties of blueberries: a review. Crit Rev Food Sci Nutr. 2020;60(2):181-200. doi: 10.1080/10408398.2018.1518895. Epub 2018 Oct 29. PMID: 30373383.
4. Kalt W, Cassidy A, Howard LR, Krikorian R, Stull AJ, Tremblay F, Zamora-Ros R. Recent Research on the Health Benefits of Blueberries and Their Anthocyanins. Adv Nutr. 2020 Mar 1;11(2):224-236. doi: 10.1093/advances/nmz065. PMID: 31329250; PMCID: PMC7442370.
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