Can you eat dates on keto?

In this article, we will answer the question “Can you eat dates on keto?”, and what foods should you limit or avoid on a low-carb diet?

Can you eat dates on keto?

The Keto diet only allows you as little as 50 grams of net carbs per day. This limited carb intake requires you to stick to low-carb foods only. 

A single cup of pitted dates provides 98.5 g of net carbs which is way too much for someone on a keto diet. So, dates aren’t an ideal fruit choice for ketogenic diets. 

If you are craving fruits, your best choice would be berries. Blackberries, strawberries, or raspberries are all equally nutritious and satisfy your sweet tooth. 

You can conveniently eat 1/2 cup (50 grams) of this high-fiber and low-sugar fruit on a keto or a low-carb diet. Talking about the most keto-friendly fruits, avocados are at the top of the list.

Foods to avoid on a low-carb diet 

Bread and grains 

Bread, whether made of refined or whole grain flour, is high in carbs. To keep your daily carb intake in check, your best bet is to eat homemade low-carb loaves. The following table shows an estimate of the carb content of different types of bread.

White bread (1 slice)14 grams of carbs, 1 of which is fiber
Whole-wheat bread (1 slice)17 grams of carbs, 2 of which are fiber
Flour tortilla (10-inch)36 grams of carbs, 2 of which are  fiber
Bagel (3-inch)29 grams of carbs,1 of which is fiber

Fruits 

We do not mean to generalize all fruits. But most of the fruits are high-carb and do not get along with a low-carb diet. Too sweet and dried fruits aren’t suitable for a low-carb diet. The following table shows the estimated carb content of some fruits.

Banana (1 medium)27 grams of carbs, 3 of which are fiber
Raisins (1 ounce / 28 grams)22 grams of carbs, 1 of which is fiber
Dates (2 large)36 grams of carbs, 4 of which are fiber
Mango, sliced (1 cup / 165 grams)8 grams of carbs, 3 of which are fiber

Starchy vegetables 

Most of the starchy vegetables are rich in digestible carbs and not fiber. This limits the use of such veggies on a low-carb diet. The following table shows an estimated carb content of some starchy veggies.

Corn (1 cup / 175 grams)41 grams of carbs, 5 of which are fiber
Potato (1 medium)37 grams of carbs, 4 of which are fiber
Sweet potato/yam (1 medium)24 grams of carbs, 4 of which are fiber
Beets, cooked (1 cup / 150 grams)16 grams of carbs, 4 of which are fiber

Pasta 

Ditch the pasta for spiralized vegetables or shirataki noodles when on a low-carb diet. This will help curb your pasta cravings without letting you breach your daily carb intake. 

A single cup (250 grams) of cooked pasta provides about 43 grams of carbs compared to the 37 grams of carbs of the whole-wheat pasta.

Cereal 

Breakfast cereals have too much sugar. The following table shows an estimated carbohydrate content of different types of cereals.

1 cup (90 grams) of cooked regular or instant oatmeal2 grams of carbs, 4 of which are fiber 
½ cup (45 grams) of cooked steel-cut oats29 grams of carbs, 5 of which are fiber
½ cup (61 grams) of granola37 grams of carbs, 7 of which are fiber
Grape Nuts46 grams of carbs, 5 of which are fiber

Beer 

A 12-ounce (356-ml) can of beer provides 13 grams of carbs. Besides, liquid carbs do not quench your appetite and lead to weight gain rather quickly. But dry wine and hard liquor, if taken in moderation, are low-carb diet friendly due to their low carb content.

Sweetened yogurt 

Fruit-flavored, sweetened low-fat or nonfat yogurt has lots of added sugar that make it unsuitable for a low-carb diet.

1 cup (245 grams) of nonfat sweetened fruit yogurtUp to 47 grams of carbs
½ cup (123 grams) of plain Greek yogurt topped with 1/2 cup (50 grams) of blackberries or raspberriesBelow 10 grams of carbs

Juice 

Juice is liquid carbs and they do you no good especially on a low-carb diet.

12 ounces (355 ml) of apple juice48 grams of carbs
12-ounce (355-ml) of grape juice 60 grams of carbs
12-ounce (355-ml) vegetable juice 16 grams of carbs, 2 of which are fiber

Conclusion

In this article, we answered the question “Can you eat dates on keto?”, and what foods should you limit or avoid on a low-carb diet?

References

https://www.healthline.com/nutrition/14-foods-to-avoid-on-low-carb#TOC_TITLE_HDR_10
https://isitketo.org/dates
https://wellversed.in/blogs/articles/can-i-eat-dates-on-a-keto-diet

Hello, I'm Sana Ameer. I'm a student of Food Science and Technology at UVAS. I like to bake and I aspire to become a Food blogger.