The ketogenic diet is an incredibly effective means of fighting obesity. The goal is to maintain a low-carb, high-fat diet. If executed successfully, the ketogenic diet will place the body into a state of ketosis. In this situation, your system burns fat to produce energy.
To succeed, you must maintain a low-carbohydrate intake. If you raise your carb intake, the body will use those carbs to make energy. In other words, it won’t burn excess fat.
You don’t have to starve to enter ketosis. Personally, I eat everything from avocado and cheese to coconuts and leafy green vegetables. Keto-friendly foods are wide-ranging. The list includes various keto-friendly fruits, from blackberries and raspberries to cantaloupes and strawberries.
But what about the humble pineapple? Is pineapple keto? Unfortunately, it isn’t. Pineapples are sweet, and that is their downfall. Even if you ignore the carb content, as the guide below will soon show, the sugar levels are a problem.
Do you have a particular question about pineapples and keto? Then use the table of contents below to jump to the most relevant section. And you can always go back by clicking on the arrow in the right bottom corner of the page. Also, please note that some of the links in this article may be affiliate links. For more details, check the Disclosure section at the bottom of the page.
Here's what we'll cover:
How Many Carbs In Pineapple?
It depends on the type of pineapple. Food Data Central has a direct answer. They identified 12.5g of carbohydrate in a 100ml portion of pineapple along with 12.08g of sugar, 30g of Vitamin C, and 8g of Calcium. But again, the net carbs in Pineapple will vary depending on the type. For instance:
An analysis of the nutritional data shows that a raw pineapple has a carb content of 13.12g, a protein content of 0.54g, and 0.12g of fat. The net carbs are 11.72g.
Is a dried pineapple keto-friendly? No, it isn’t. Dried pineapples have net carbs of 66.9g, which is far too high.
A 165g serving of pineapple chunks has 21.6g of total carbs, which is better than the dried pineapple but worse than the raw fruit.
Can you eat an entire pineapple on keto? That would be a bad idea. You would consume 119g of total carbohydrates. It would definitely kick you out of keto.
Is there such a thing as a crushed keto pineapple? Does crushing the pineapple make the fruit acceptable for keto dieters? No, it doesn’t because a crushed pineapple has 18g of total carbs (Net Carbs: 17g).
Whether crushed or split into chunks, the pineapple is a bad addition to your keto diet regardless of the form it takes. You can eat the fruit for the other benefits it offers. For instance, it has enzymes that enhance the digestive process.
The antioxidants in the fruit will fight free radicals, which can cause cancer, heart disease, and the like. The enzyme bromelain can help with nasal swelling. The fruit is sweet even if you ignore the pineapple’s medicinal qualities. It is the perfect alternative for sugar-crazed individuals like me who need organic ways to feed their sugar addiction.
Will Pineapple Kick Me Out Of Ketosis?
Yes, the fruit can kick you out of ketosis because of two primary factors, namely:
It is not enough to cut your carb intake. You must also reduce your sugar intake. Otherwise, your body won’t enter or remain in ketosis. I failed to give up sweets the first time I tried the keto diet, which is why my efforts fell apart. I won’t make that mistake again.
Raw pineapples have a mid-high glycemic index value of 59+8. Suppose a pineapple raises your blood sugar levels dramatically. In that case, it could knock you out of ketosis or prevent you from entering the state.
Admittedly, the amount of food in your stomach matters. The effects of a raw pineapple’s GI value are more drastic if you eat the fruit on an empty stomach.
Pineapple carbs are a problem. They are too high. A 100g serving of the fruit has 11.82g net carbs. The fruit can exceed your carb quota for the day with relative ease.
Is Pineapple Juice Keto Friendly?
Pineapples are a terrible addition to a keto diet. If, like me, you crave the fruit every few hours because of the sweetness, you can’t solve the problem with low-carb pineapple juice. Pineapple juice is better than dried pineapple. However, an ounce of pure pineapple juice will inject 13g of carbohydrates into your body, which is still too much.
Is Canned Pineapple Keto Friendly?
No, canned pineapples are not keto-friendly. They contain 28g of carbs. They are not the answer to your problem.
Can You Eat Pineapple On a Keto Diet?
The fruit is not keto-friendly. But you can eat it while on a keto diet if you watch the type and quantity. The carbs in fresh pineapple are somewhat manageable. Fresh unsweetened pineapple juice has 12.5g of total carbs.
In an average ketogenic diet, you should eat 20 to 30 grams of carbohydrates per day, no more. At 12.5g, unsweetened pineapple juice won’t exceed your ketosis threshold, but only if you monitor or even eliminate the other carbohydrate sources in your diet.
You can cut your carb intake even further by consuming half an ounce of pineapple, which gives you 2g of carbs—the size of the portions matters. The smaller the portions, the fewer the carbs.
Keto Substitute For Pineapple
I avoid fruits with a high carb content like grapes, raisins, apples, and bananas. Superior alternatives include Carambola, Blueberries, Coconuts, Cranberries, and Limes, to mention but a few.
Keto Pineapple Recipe
Suppose you refuse to abandon pineapples, but you don’t want to ruin your keto diet. In that case, I have a few pineapple keto recipes for you to try, specifically a pineapple coconut smoothie.
Pineapple juice has fewer carbs than raw and dried pineapples. Additionally, coconuts are decent keto-friendly fruits. Although, you don’t have to use coconuts.
Thanks for the graphics: Canva.com
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