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Can You Eat Pineapple on a Keto Diet?

Can you eat pineapple on a Keto diet? If this is your question, you’re in the right place, as I have crawled various sources to find out if pineapple can boost the Keto results or kill them. Keep scrolling to find out the truth!

Can You Eat Pineapple on a Keto Diet?
Highlights
  • Pineapple is not Keto-friendly as it contains high levels of net carbs (13g per 100g) and natural sugars.
  • Pineapple juice and grilled pineapple contain added sugars, increasing their carb content.
  • If you need to consume pineapple, limit your portions and consider substituting it with Keto-friendly fruits like berries or low-carb options such as watermelon and cantaloupe.
  • Pineapple's high carbohydrate content can disrupt ketosis, hindering the body's ability to burn fat for energy.
  • Natural sugars in pineapple can cause spikes in blood glucose levels, negatively affecting Keto diet results.

Can You Eat Pineapple on a Keto Diet?

If you’re a fruit lover new to a Keto diet, you must be asking, “Can you eat pineapple on a Keto diet?”. Well, if you’re following a strict Keto where you must consume 20-50 grams of carbohydrates a day, the answer is no.

Since pineapple contains high levels of net carbs and natural sugars, i.e., about 13 grams of carbs and 9 grams of sugar in each serving (3.5oz), it cannot be considered a Keto-friendly food. One serving of pineapple equals an entire day’s worth of carbs on a Keto diet.

But don’t panic, pineapple-lover Keto dieters out there! Although pineapple is not a Keto food, there are tricks you can apply to cut down its carb count if you insist on including pineapple in your Keto diet. I’ll explain the tricks in the following sections.

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What About Pineapple Juice?

If you can’t eat pineapple, can you drink pineapple juice on Keto? The short answer is no! Each cup of pineapple juice contains about 132 calories, 32 grams of total carbs, and 31.7 grams of net carbs (source).

Is Grilled Pineapple Keto-Friendly?

Actually, grilled pineapple contains added sugar, and this removes it from the circle of the foods allowed on a Keto diet. A Ketogenic diet usually keeps the daily carb consumption below 50 grams, and a strict Keto decreases it to 30 grams a day.

One serving of grilled pineapple contains 6 grams of total carbs, 5 grams of net carbs, 0 grams of fat, 1 gram of protein, and 20 calories, making it not a suitable option for a low-carb, high-fat diet like Keto.

Learn More: Is Sour Cream Keto?

Is Crushed Pineapple Keto-Friendly?

Sadly, the answer to this one is also no. Half a cup of crushed pineapple gives you 18 grams of total carbs and 17 grams of net carbs.

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

The Benefits of Having Pineapple on a Keto Diet

Pineapple is generally a nutritious fruit with various health benefits (source). 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 (source).

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]

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.

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