Is Mango Keto?

is mango keto

Is Mango keto? Well, that’s a bit of a tough nut to crack. Let’s dive into the mango and see if we can decipher whether mango is keto or not…

For a while, you’ve craved something sweet. You decide to make mango pudding for yourself, as the weekend is just around the corner. You can enjoy some me-time digging in the mangoes’ goodness while binging on your favorite Netflix show.

The real question is, can you do this while on keto?

Mangoes are not allowed on the keto diet. A cup of mango slices has 22.1 grams of net carbs. This is a significant portion of the daily keto diet limit. A 100g portion would only contain a fraction of a mango. A whole mango would contain 44g net carbs. This is enough to cause ketosis in most people, even if you don’t eat any other foods. Dry mangoes are worse because they contain sugar, which is used by manufacturers to preserve the fruit’s moisture during dehydration.

Alternatives

Only a handful of fruits are low in carbs enough to be suitable for the keto diet. Berries are your best option. Important to remember that these fruits may be keto-friendly, but that they aren’t necessarily healthier than other fruits. The following list is intended to assist people who are trying to maintain a ketogenic diet while still enjoying the flavors and benefits of fruits.

Berries

Berries and raspberries are recommended as keto-friendly fruits. Berries are low in carbohydrates and high fiber. Berries are also high in antioxidants and other health benefits. Here are some examples of the carbohydrate and sugar content in popular berry varieties (nutrient composition for one cup of raw fruit).

Peaches

Peaches can be eaten in smaller portions and are a lower-carb option. The tiny yellow peaches contain 12g of carbs, 2 grams fiber, and 11g sugar. This fruit is also rich in vitamins and minerals such as potassium, phosphorus, and vitamin C.

Apricots

Apricots are a great keto-friendly fruit that has a sweet but tart flavor. A raw apricot has 4g of carbs, 1g of fiber, and 3g of sugar. However, the carb count in dried apricots is significantly higher ( 29 grams per five pieces). So stick with fresh apricots while on keto.

Melons

Melons are perceived within the keto-friendly fruit range. Additionally, melons have high water contents which provide extra hydration.

Lemons and limes

It is advisable to add a touch of citrus flavor to anything, from vegan pesto to Thai. A single ounce of lemon juice contains 2g of carbs and less than 1 gram of sugar. Lime juice, on the other hand, has 3g of carbs per ounce.

Conclusion on Is Mango Keto

You can’t eat mangoes if you are on keto. However, this doesn’t mean that you should give up on nature’s sweet treats. You can enjoy low-carb fruits like avocados and berries in moderation. 

Furthermore, the keto diet is not for everyone. If you are considering a low-carb diet, and you have a doctor’s blessing, don’t forget to include fruit in your meal planning. After long weeks of eating avocados and cauliflower rice, your body will be grateful.

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