Heard about the ketogenic diet? Chances are you probably have. Much like the Atkins diet, the Ketogenic diet is focused on low carb eating. Dieters that follow this should aim to get their calories mostly from protein and fat and less from carbohydrates. That means easy to digest carbs such as sugar, soda, pastries and white bread should be cut out.
But what if you want to have a handful of goji berries? Are goji berries even keto friendly? If this has been playing on your on your mind, we reveal our findings.
On alow carb keto diet (where you eat less than 20 grams of carbs per day) eating most fruits are discouraged.
Even a moderate low-carb diet (20-50 grams per day) involves some care when it comes to consuming fruit – with a limit of only one serving per day.
If you are on a liberal low-carb diet (around 50-100 grams per day) it’s possible to squeeze in two or three fruits servings in a day.
You should know that, when it comes to fruits with the highest carbs, grapes and bananas are the worse offenders.
Berries, on the other hand, are high in fibre and low in carbohydrates. They also offer a nice addition to any eating plan because they have a host of health benefits and are high in antioxidants.
Goji berries low glycemic index
On a glycemic index, pure glucose is assigned the value of 100. Any foods that are rated at 70 or higher are considered high-GI, and low GI foods are rated below 55. Foods on the lower end of the glycemic end tend to satisfy appetites rather than increase them. Below is how the goji berries GI compare with some other fruits:
Goji berry – 29
Orange – 42
Banana – 25
Cantaloupe – 65
Apple – 38
Raisins – 64
Watermelon – 72
How many goji berries to eat on a keto diet?
Clearly grabbing handfuls of goji berries at a time on a keto diet is not a good idea, moderation (even with these low carb berries) is essential.
Half of goji berries carb content comes in the form of dietary fiber. A 28 gram serving – one ounce of goji berries contains about 3.7 grams of net carbs, as well as, 3 grams of protein
If you are on a strict keto diet (20 grams of carbs and less), then an ounce of goji berries will be fine. Those on moderate to more liberal keto diets can certainly increase this slightly.
More Ways of Controlling Appetite
One thing that’s important on any diet, low carb and keto included, is the ability to control appetite. Along with helping to control blood sugar, goji berries can also assist with this.
The berries are a good source of chromium, a mineral which helps regulate blood sugar. Chromium can also help maintain lean muscle mass while losing weight. Muscle burns more calories than fat, supporting a better metabolism which inhibits weight gain.
Frequently asked questions
Do dried goji berries spike insulin?
Sweet foods, like fruit, can typically increase blood sugar and result in an insulin spike in the body. This is not the case with goji berries. Due to their low sugar content, goji berries may help reduce insulin resistance, raise sugar tolerance, and lower blood sugar levels.
Are dried goji berries high in sugar?
Not at all. Because goji berries are low in calories and sugar, they are an excellent substitute for other dried fruits with a higher sugar content. A 1-ounce serving of goji berries contains approximately 100 calories.
By all means add goji berries to your keto diet, but in moderation. Follow the suggestions given above as to how many you should eat. If you do decide to incorporate them, add them into your morning routine so you get a shot of good nutrients and vitamins before you start the day.