How to Eat Pineapple on a Keto Diet?
Although pineapple is not a Keto-friendly fruit, you can have minimal amounts of it once in a blue moon to just fill the void! Also, to taste pineapple without really eating it, you can use pineapple extract (for dessert) or pineapple water enhancer (drink drops for cocktails).
Additionally, you can substitute pineapple with other Keto-friendly fruits, like blackberries, strawberries, blueberries, and raspberries.
You can also use watermelon and cantaloupe, which are not as low-carb as berries but are much better compared to pineapple. Watermelon contains approximately 7.55g of net carbs per 100g, while cantaloupe has about 7.29g.
Also, if you’re using pineapple or its juice as a natural sweetener, you can substitute it with low-carb options, such as monk fruit or stevia.
Learn More: What Is The Dirty Keto Diet? Food List and Free 7-Day Meal Plan
Dr. Josh Axe (Clinical Nutritionist):
"Pineapple offers a variety of health benefits, including anti-inflammatory properties due to its bromelain content. For those on low-carb diets, it's important to consume it in moderation because of its natural sugars."
The Benefits of Having Pineapple on a Keto Diet
Pineapple is generally a nutritious fruit with various health benefits [2]. If you’re not on a strict Keto, you can sometimes taste pineapple and enjoy its taste and health benefits.
Pineapple is a pack of essential nutrients like vitamin C, manganese, and bromelain (an anti-inflammatory enzyme that helps the digestive system).
Vitamin C is an antioxidant aiding the immune system, while manganese strengthens bone health and improves metabolism [3].
Bromelain plays an essential role in protein digestion and can help alleviate some inflammatory conditions.
Learn More: Are Chia Seeds Keto? How to Eat Chia Seeds on Keto?
Pineapple Nutrition
Let’s take a look at the approximate amounts of nutrients found in each 100 grams.
- Calories: 50 kcal
- Carbohydrates: 13.1 g
- Sugar: 9.9 g
- Dietary Fiber: 1.4 g
- Protein: 0.5 g
- Fat: 0.1 g
The important point to note is that although pineapple brings various benefits, these benefits are too expensive, as they can negatively impact ketosis and your Keto diet results.
High levels of carbohydrates found in pineapple disrupt ketosis, the process of burning fat instead of carbs by the body. If you consume high-carb products like pineapple, your body burns carbs and will not focus on burning fat for energy.
Moreover, pineapples contain high levels of natural sugar, fructose, which is swiftly absorbed into the bloodstream, causing spikes in the blood glucose levels, which can negatively affect your Keto diet results.
Learn More: What Is a Lazy Keto Diet? How to Do It? [Free 7-Day Meal Plan]
Pineapple Can Help Digestion
Pineapple is a rich source of antioxidants and enzymes. Bromelain, an enzyme found in pineapple, has been studied for its potential anti-inflammatory and digestive benefits. A review published in Biomedical Reports highlighted bromelain's therapeutic potential in reducing inflammation and aiding digestion.
How Much Pineapple Can You Eat on a Keto Diet?
Generally, you need to avoid pineapple on a Keto diet. However, if you can’t remove it from your diet completely, you’d better minimize your consumption.
The general daily carbohydrate intake for most people on a Keto diet is about 20 to 50 grams of daily net carbs. You can calculate net carbs by subtracting the fiber content from the total carbohydrates.
Since pineapple contains about 13.1 grams of carbohydrates per 100 grams, you must be careful about your portion size. Small amounts of pineapple can quickly add to your daily carb count. For example, just one cup of fresh pineapple chunks (about 165 grams) can provide around 21.6 grams of net carbs, which is close to the daily limit for many people on a Keto diet.
Is Pineapple High in Carbs?
Yes, as mentioned above, pineapple contains high levels of carbohydrates, i.e., about 13.1 grams in every 100 grams, which includes natural sugars like glucose and fructose, as well as dietary fiber.
Learn More: Is Yogurt Keto-Friendly? What Is The Best Keto Yogurt?
Does Pineapple Turn to Sugar?
Pineapple contains natural sugars, glucose, fructose, and sucrose. When you consume pineapple, your digestive system breaks these sugars and enters them into your bloodstream as glucose, which your body uses for energy.
These natural sugars are not added or refined like those found in processed foods and sugary beverages. However, you must monitor your blood sugar levels, especially if you have diabetes.
Also, when pineapple is processed into juice or other products, its fiber content is reduced or removed, concentrating the natural sugars, which can increase the glycemic index and cause a quicker spike in blood sugar levels.
Summary
As we read in this article, the answer to the question, “Can you eat pineapple on a Keto diet?” is no. Pineapple is a high-carb fruit best to be avoided on a low-carb Keto diet.
If it’s hard for you to avoid pineapple altogether, you can consume minimal amounts of it from time to time, but you’d better minimize your consumption and finally remove it from your diet to get the best results from your Ketogenic diet.
