Can I eat cranberries on keto?
By
Dr Jorge Metri (PhD)
| Reviewed by
Dr Anny Manrich (PhD)
The contents of this article are fact-based except otherwise stated within the article.
Author bio
Dr Jorge Metri PhD is a Nutritionist with vast experience in food design with natural ingredients. He also researches sensory sciences and food quality with cutting-edge technologies like Machine Learning. He writes and reviews content on these topics.
Dr Jorge Metri’s highlights:
- Invited Reviewer of two international scientific Journals
- PhD in Food Science with emphasis on reduced-fat salad dressings with non-animal derived proteins at Universidad De Las Américas Puebla
- Diploma in Artificial Intelligence at Universidad Anáhuac, México
- Bachelor’s degree in Nutrition at the Universidad Latino
“Science shows its true impact when we make it understandable for everyone” – Dr Jorge Metri PhD.
Professional experience:
Prior to doing his PhD, Jorge Metri worked as an independent nutritionist for almost two years, focusing on sports nutrition to enhance the performance of swimmers and triathletes.
Jorge Metri has worked on several multidisciplinary research projects, including fruit processing, the production of protein-based products, spices, seasonings, jams, and artificial intelligence applied to agriculture production and food quality.
In the food technology area, Jorge Metri has contributed to improving sales and profits of two entrepreneurs of artisanal food products by reformulating their products and standardizing their processes.
Due to the high volume of food production and innovation, the food industry will need new technologies for food characterization in the next years; Jorge Metri is looking for studying such technologies, in 2022, he was selected as a finalist in the IFT FIRST 2022 Food Science event for the Sensory & Consumer Sciences Division Graduate Student Pangborn Oral Competition with the work titled: Machine Learning Models for Mayonnaise Acceptability Prediction.
Education:
- 2018 – 2023: PhD in Food Science at Universidad De Las Américas Puebla of Puebla, México
- 2022: Diploma in Artificial Intelligence at Universidad Anáhuac, México
- 2011 – 2016: Bachelor’s degree in Nutrition at the Universidad Latino of Mérida Yucatán, México.
Main publications of Jorge Metri:
- Metri-Ojeda, J., Solana-Lavalle, G., Rosas-Romero, R., Palou, E., & Baigts-Allende, D. (2023). Rapid screening of mayonnaise quality using computer vision and machine learning. Journal of Food Measurement and Characterization, 1-13.
- Metri-Ojeda, J., Ramírez-Rodrigues, M., Rosas-Ordoñez, L., & Baigts-Allende, D. (2022). Development and Characterization of a Low-Fat Mayonnaise Salad Dressing Based on Arthrospira platensis Protein Concentrate and Sodium Alginate. Applied Sciences, 12(15), 7456.
- Ojeda, J. M., Rodrigues, M. R., & Allende, D. B. (2022). Study of the perception and the acceptability of mayonnaise ingredients among Mexican consumers and its global preference. Revista Española de Nutrición Humana y Dietética, 26.
- Metri-Ojeda, J., Nikiforidis, C., Sandoval-Peraza, M., Chel-Guerrero, L., & Baigts, D. (2019). Processing of Amaranthus hypochondriacus biomass for functional protein concentrates development. Journal of Food Research, 8(5), 70-81.
Conference papers:
- Allende, D. B., Alva, A. P., Haro, M. S., Martínez, A. S., & Ojeda, J. M. (2020). Bio-plastic polymers from renewable sources. INNOTEC, (19 ene-jun), 97-108
- Metri-Ojeda, J. C., Pérez-Alva, A., Recio-Cazares, S. L., & Baigts-Allende, D. K. (2020). Physicochemical and sensorial characterization of vegan mayonnaise using chia seed oil and mucilage (Salvia hipanica L.). Investigación y Desarrollo en Ciencia y Tecnología de Alimentos, 5, 485-489.
You can view some of Dr Metri’s work below and links to his professional profiles:
LinkedIn: https://www.linkedin.com/in/jorge-metri-ojeda/
Research Gate: https://www.researchgate.net/profile/Jorge-Carlos-Metri-Ojeda-2
Google Scholar: https://scholar.google.com/citations?user=SBi5hE8AAAAJ&hl=es
ORCID: https://orcid.org/0000-0002-7333-3688
Reviewer bio
Dr Anny Manrich PhD is a food Engineer with expertise in Food Technology, Natural Polymers, Edible Films, Enzymes, and Nanotechnology. She writes and reviews content on these topics.
Dr Anny Manrich’s Highlights:
- Research and Technology at the Brazilian Agricultural Research Corporation
- PhD in Chemical Engineering with a focus on Biochemistry at the Federal University of Sao Carlos/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
- Bachelor of Food Engineering at the University of Campinas/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
“To solve a problem, global vision and multifactorial understanding are necessary. Therefore, in addition to expertise, one should seek multidisciplinary thinking connected with science and reality” – Dr Anny Manrich, PhD.
Professional Experience:
Dr Anny Manrich’s Experience Joining the Brazilian Agricultural Research Corporation, as soon as she completed her doctorate,
Dr Anny Manrich has worked on several projects, including the more than three-year partnership project with BRF, a major food producer in Brazil. As a postdoctoral fellow.
Dr Anny Manrich has also contributed to several business consultancies and research projects of the National Nanotechnology Laboratory System in areas such as food technology, fibres, films and coatings and Nanotechnology; in a very determined way, having a great team relationship, being creative and committed.
Growing concerns about the safe introduction of nanomaterials into today’s life emphasises the need to create regulatory documentation in front of characterising, using and testing them. Dr Anny Manrich worked for two years on a characterization project for nanoscale materials, with the aim of exploring their possible health effects.
Despite not having specific academic training in packaging or polymeric films, Dr Anny Manrich works at the Brazilian Agricultural Research Corporation in areas of edible and biodegradable films produced from agricultural waste and in the development of films with greater resistance to water, having articles published in renowned scientific journals, which demonstrates her multidisciplinary understanding and creativity.
In addition, she worked for four years as a consultant to a food company to develop a line of snacks that are healthy and that add functional ingredients, physiologically active compounds that bring health benefits, made from fruits and vegetables, enabling diet improvement, disease prevention and reduction of nutritional deficiencies.
Dr Anny Manrich participated as a member of the examination board for two Master’s exams and one PhD exam at the Department of Chemical Engineering of the Federal University of São Carlos.
Education:
- 2001 Bachelor in Food Engineering at the State University of Campinas, Brazil
- 1999 One year scholarship at the Technical University of Munich
- 2004 Master in Chemical Engineering at the Federal University of São Carlos, Brazil
- 2012 PhD in Chemical Engineering at the Federal University of São Carlos, Brazil
- 2010 One year scholarship at the Technical University of Munich
The main publications of Dr. Anny Manrich are:
Articles
Manrich, A., Moreira, F. K., Otoni, C. G., Lorevice, M. V., Martins, M. A., & Mattoso, L. H. (2017). Hydrophobic edible films made up of tomato cutin and pectin. Carbohydrate Polymers, 164, 83-91.
Mendes, J. F., Norcino, L. B., Martins, H. H. A., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2020). Correlating emulsion characteristics with the properties of active starch films loaded with lemongrass essential oil. Food Hydrocolloids, 100, 105428.
Norcino, L. B., Mendes, J. F., Natarelli, C. V. L., Manrich, A., Oliveira, J. E., & Mattoso, L. H. C. (2020). Pectin films loaded with copaiba oil nanoemulsions for potential use as bio-based active packaging. Food Hydrocolloids, 106, 105862.
Manrich, Anny, et al. Immobilization of trypsin on chitosan gels: Use of different activation protocols and comparison with other supports. International Journal of Biological Macromolecules 43.1 (2008): 54-61.
Manrich, Anny; Komesu, Andrea ; Adriano, Wellington Sabino; Tardioli, Paulo Waldir ; Giordano, Raquel Lima Camargo . Immobilization and Stabilization of Xylanase by Multipoint Covalent Attachment on Agarose and on Chitosan Supports. Applied Biochemistry and Biotechnology, v. 161, p. 455-467, 2010.
Mendes, J. F., Martins, J. T., Manrich, A., Neto, A. S., Pinheiro, A. C. M., Mattoso, L. H. C., & Martins, M. A. (2019). Development and physical-chemical properties of pectin film reinforced with spent coffee grounds by continuous casting. Carbohydrate polymers, 210, 92-99..
Milessi, T. S., Kopp, W., Rojas, M. J., Manrich, A., Baptista-Neto, A., Tardioli, P. W., … & Giordano, R. L. (2016). Immobilization and stabilization of an endoxylanase from Bacillus subtilis (XynA) for xylooligosaccharides (XOs) production. Catalysis Today, 259, 130-139.
Mendes, J. F., Norcino, L. B., Manrich, A., Pinheiro, A. C. M., Oliveira, J. E., & Mattoso, L. H. C. (2020). Development, physical‐chemical properties, and photodegradation of pectin film reinforced with malt bagasse fibers by continuous casting. Journal of Applied Polymer Science, 137(39), 49178.
Mendes, J. F., Martins, J. T., Manrich, A., Luchesi, B. R., Dantas, A. P. S., Vanderlei, R. M., … & Martins, M. A. (2021). Thermo-physical and mechanical characteristics of composites based on high-density polyethylene (HDPE) e spent coffee grounds (SCG). Journal of Polymers and the Environment, 29, 2888-2900..
Mendes, J. F., Norcino, L. B., Martins, H. H., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2021). Development of quaternary nanocomposites made up of cassava starch, cocoa butter, lemongrass essential oil nanoemulsion, and brewery spent grain fibers. Journal of Food Science, 86(5), 1979-1996.
Manrich, A., Martins, M. A., & Mattoso, L. H. C. (2021). Manufacture and performance of peanut skin cellulose nanocrystals. Scientia Agricola, 79.
Nascimento, V. M., Manrich, A., Tardioli, P. W., de Campos Giordano, R., de Moraes Rocha, G. J., & Giordano, R. D. L. C. (2016). Alkaline pretreatment for practicable production of ethanol and xylooligosaccharides. Bioethanol, 2(1)..
Manrich, Anny, de Oliveira, J. E., Martins, M. A., & Mattoso, L. H. C. Physicochemical and Thermal Characterization of the Spirulina platensis. J. Agric. Sci. Technol. B, v. 10, p. 298-307, 2020.
Book Chapter
Terra, I. A. A., Aoki, P. H., Delezuk, J. A. D. M., Martins, M. A., Manrich, A., Silva, M. J., … & Miranda, P. B. (2022). Técnicas de Caracterização de Polímeros. Nanotecnologia Aplicada a Polímeros, 614.
Conference Papers
Ferreira, L. F., Luvizaro, L. B., Manrich, A., Martins, M. A., Júnior, M. G., & Dias, M. V. (2017). Comparação da estabilidade de suspensões poliméricas de amido/tocoferol e quitosana/tocoferol. In: CONGRESSO BRASILEIRO DE POLÍMEROS, 14., 2017, Águas de Lindóia, SP.
Manrich, A., Hubinger, S. Z., & Paris, E. C. (2017). Citotoxicidade causada por nanomateriais: avaliação do micronúcleo. In: WORKSHOP DA REDE DE NANOTECNOLOGIA APLICADA AO AGRONEGÓCIO, 9., 2017, São Carlos. Anais… São Carlos: Embrapa Instrumentação, 2017. p. 655-658.
Manrich, Anny, et al. Immobilization and Stabilization of Xylanase by multipoint covalent attachment on Glyoxyl Agarose Support. The 31st Symposium on Biotechnology for Fuels and Chemicals. 2009.
Manrich, Anny, et al. Application of immobilized xylanase on hydrolysis of soluble wood hemicelluloses after using microwave and organosolv pre-treatments. The 32nd Symposium on Biotechnology for Fuels and Chemicals. 2010.
You can view some of Dr Anny’s work below and links to her professional profile.
Research Gate: https://www.researchgate.net/profile/Anny-Manrich-2
Scopus: https://www.scopus.com/authid/detail.uri?authorId=23103497100
Google Scholar: https://scholar.google.com/citations?hl=en&user=Ea9qpr0AAAAJ
Linkedin: https://br.linkedin.com/in/anny-manrich-20693129
This article will discuss the question “Can I eat cranberries on keto?” The article will provide relevant information such as the fundamentals of the keto diet, the nutritional components of cranberries, and some health benefits cranberries possess.
Can I eat cranberries on keto?
Yes, you can eat cranberries on the keto diet in moderation. 100 grams of fresh cranberries have less than 13 grams of carbohydrates (1).
This fruit is considered low in carbs. It has a lot of health benefits. Other than that, it has been known for the prevention of urinary tract infections. But you should eat it in moderation. Choose fresh cranberries over dried or the juice form of it to cut down sugars and carbs from your diet (1,2).
What is the keto diet?
The keto diet is a nutritional approach where you must deprive your body of carbohydrates. The ultimate goal of a keto diet is to induce your body to use fat as an energy source instead of carbohydrates; the keto diet can be helpful for (3,4,5):
- Regulate glucose and insulin.
- Reduce body fat mass and weight control.
- Regulate blood lipids, resulting in a reduced risk of cardiovascular diseases.
- Deprive cancer cells from nutrients, therefore it can be advantageous in preventing or treating cancer. Note that you always have to ask for your physician and nutritionist advice.
The mechanism of the keto diet is the following; after a few days of eating no more than 50 g of carbohydrates a day, your carbs stores will be empty. Then, your body will use adipose tissue (fat mass) to break down and produce energy (3,4,5).
This is known as ketosis, and this is the metabolic reason for the reduction in body fat mass, weight, and regulation of glucose and insulin (3,4,5).
Nevertheless, it is important to maintain ketosis to reach the keto diet goals, therefore, you must avoid carbohydrate rich foods (3,4,5).
What are the nutritional components of fresh and dried cranberries?
Natural unsweetened cranberries are nutritious and low in calories. However, the nutritional value of fresh and dried cranberries is very different, and the dried fruits are not very good for your keto diet. A 100 grams serving is composed of the following (1,2):
| Per 100 grams | Fresh cranberries | Dried cranberries |
| Calories | 55 | 308 |
| Fat | 0 grams | 1.1 grams |
| Carbs | 13 grams | 83 grams |
| Sugar | 5.5 grams | 73 grams |
| Fibers | 3.6 grams | 5.3 grams |
| Protein | 0 grams | 0.2 grams |
| Vitamin C | 32.7 milligrams | 0.2 milligrams |
| Iron | 0.6 grams | 0.4 grams |
As you can see from the table above, there is a big difference between the dried form and the fresh form of cranberries.
When cranberries are dried the carbs are more concentrated and most manufacturers add sugars to sweeten them. It increased to almost 6 times the amount of carbs when cranberries were dried (6).
Therefore, it is better to eat cranberries in their fresh form, rather than dried. Moreover, you should also eat cranberries in moderation as well.
What is the problem with dried cranberries in a keto diet?
The problem with dried cranberries and other packed cranberries (gummies or juices), is that they are packed with sweeteners like sugar. Sugars are carbohydrates that will put your body out of ketosis and will make it difficult to reach your goals (3-6).
If you must take a packed cranberry option, make sure you read the label and opt for sugar-free cranberries.
What are the risks of eating too much cranberries on a keto diet?
The main risk of earring too much cranberries on a keto diet is interrupting the ketosis state. The interruption of ketosis will restart the carbohydrate metabolism, this could impact on the results of your diet, for example (3,4,5):
- Stop weight reduction or even increase in body weight
- Reduce fat burn and increase body-fat mass
- Stimulate insulin and increase blood levels of glucose
The risk of ketosis interruption by eating too many cranberries is higher if you eat dried, sweetened, or juice from cranberries (1,2). Remember that the beneficial effects of keto diet, especially for weight loss, are achieved with a sustained ketosis state (3,4,5).
What are the health benefits of cranberries?
Cranberries can provide health benefits because they contain antioxidants (polyphenols, anthocyanins), vitamin C, and minerals. Some of the health benefits of cranberries are the following (1,2,7,8,910):
- Prevention of UTI (urinary tract infection) prevention: drinking cranberry juice reduces the chance of a urinary tract infection, but it does not treat the infection. Because cranberry drink contains sugar, you can use cranberry pills instead to reduce sugar in your keto diet.
- Prevention of stomach cancer and ulcers: cranberries contain A-type proanthocyanidins that cut down the risk for stomach ulcers by preventing H.pylori bacteria from attaching to the stomach wall.
- The antioxidants in cranberries help improve heart health by lowering LDL cholesterol and its oxidation known as bad cholesterol; on the other hand, cranberries increase the HDL cholesterol known as good cholesterol.
- The antiinflammatory properties of polyphenols and anthocyanins in cranberries can protect you from cardiovascular diseases.
- Lowering inflammation in the body
- The dietary fiber of cranberries can help produce satiety (weight control), regulate glucose, and prevent constipation.
Conclusion
This article discussed the question “Can I eat cranberries on keto?” The article provided relevant information such as the fundamentals of the keto diet, the nutritional components of cranberries, and some health benefits cranberries possess.
References
- FoodData central [Internet]. Usda.gov. [cited 26 June 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/nutrients
- FoodData central [Internet]. Usda.gov. [cited 26 June 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/1102630/nutrients
- Dowis K, Banga S. The potential health benefits of the ketogenic diet: A narrative review. Nutrients, 2021;13(5):1654.
- Oliveira NC de, Sousa GK de, Ribas Filho D. Therapeutic Indications of the Ketogenic Diet: A Integrative Review. MedNEXT, 2021 15;2(3):63–68.
- Basolo A, Magno S, Santini F, Ceccarini G. Ketogenic diet and weight loss: Is there an effect on energy expenditure? Nutrients, 2022;14(9):1814.
- Mohammed S, Edna M, Siraj K. The effect of traditional and improved solar drying methods on the sensory quality and nutritional composition of fruits: A case of mangoes and pineapples. Heliyon, 2020;6(6):e04163.
- Li L, Pan M, Pan S, Li W, Zhong Y, Hu J, et al. Effects of insoluble and soluble fibers isolated from barley on blood glucose, serum lipids, liver function and caecal short-chain fatty acids in type 2 diabetic and normal rats. Food Chem Toxicol, 2020;135(110937):110937.
- Snauwaert E, Paglialonga F, Vande Walle J, Wan M, Desloovere A, Polderman N, et al. The benefits of dietary fiber: the gastrointestinal tract and beyond. Pediatr Nephrol, 2022.
- Godswill AG, Somtochukwu IV, Ikechukwu AO, Kate EC. Health benefits of micronutrients (vitamins and minerals) and their associated deficiency diseases: A systematic review. International Journal of Food Sciences, 2020;3(1):1–32
- Pappas E, Schaich KM. Phytochemicals of cranberries and cranberry products: characterization, potential health effects, and processing stability. Crit Rev Food Sci Nutr, 2009;49(9):741–81.
