What are net carbs and how do they relate to keto?
To understand if plums are keto-friendly, it's important to grasp the concept of net carbs. The ketogenic diet focuses on restricting carbohydrate intake, typically limiting it to 20-50 grams of net carbs per day, to force the body into a metabolic state called ketosis. In ketosis, the body burns fat for fuel instead of glucose derived from carbohydrates. Net carbs are calculated by subtracting the fiber content from the total carbohydrates in a food. Since fiber is a type of carb the body doesn't digest, it doesn't impact blood sugar levels in the same way, and therefore isn't counted towards your daily carb limit.
The carb count of plums: What you need to know
Plums, while a healthy fruit, are not a low-carb food when compared to many other fruits like berries or avocados. For those on a strict keto diet, their carb content requires careful consideration.
Here is a breakdown of the carbohydrate content for fresh plums:
- One medium plum (approx. 75g): A single medium plum contains roughly 8.5 grams of total carbs and about 1 gram of fiber, resulting in approximately 7.5 grams of net carbs.
- 100-gram serving: A larger, 100-gram serving provides about 11.4 grams of total carbs and 1.6 grams of fiber, for a total of 9.8 grams of net carbs.
Dried plums, commonly known as prunes, are significantly higher in carbs due to the removal of water, which concentrates the sugars. A 100-gram serving of prunes can contain over 60 grams of carbs and should be strictly avoided on a keto diet.
How to fit plums into your daily carb limit
Given that a single medium plum can contain between 7 and 8 grams of net carbs, it's clear that multiple plums can quickly use up a substantial portion of your daily carbohydrate budget. For someone aiming for a strict 20 grams of net carbs per day, a single plum represents a significant portion of that allowance. For those with a more lenient 50-gram limit, it is more manageable, but moderation is still essential.
To consume plums on keto, mindful portion control is non-negotiable. You must decide whether the taste of a small serving of plums is worth the potential impact on your carb intake for the day. Many keto dieters choose to save their carb allowances for lower-carb, more nutrient-dense options like leafy green vegetables.
- Consider a smaller portion: Instead of a whole plum, a half or even a quarter of a plum can be used to add flavor to a salad or a fat bomb without derailing your diet.
- Prioritize other carbs: With 7-8 grams of net carbs per plum, you could instead have a much larger portion of a more keto-friendly food like berries, or even some low-carb vegetables, which provide more fiber and volume for the same carb count.
Comparison table: Plum vs. keto-friendly fruits
To put the carb count of plums into perspective, let's compare them to some other fruit options often included in a ketogenic diet. This comparison highlights why more popular keto fruits are a better choice for staying within carb limits.
| Fruit | Serving Size | Net Carbs (approx.) | Notes |
|---|---|---|---|
| Plum | 1 medium (75g) | 7.5g | Requires strict portion control; can use up daily carb budget quickly. |
| Raspberries | 1 cup (123g) | 6.7g | Higher fiber content results in lower net carbs per serving size. |
| Blackberries | 1 cup (144g) | 6g | Rich in antioxidants and fiber; very keto-friendly. |
| Strawberries | 1 cup (144g) | 8g | A popular keto choice; provides more volume for the carb count. |
| Avocado | 1/2 fruit | 1.8g | Biologically a fruit; very low carb and high in healthy fats. |
| Tomatoes | 1 cup (180g) | 5g | Also a fruit; low in carbs and versatile for savory dishes. |
How to successfully include plums in a keto diet
If you simply can't give up your favorite stone fruit, there are some strategies you can use to enjoy plums without being knocked out of ketosis.
- Limit your serving size: Stick to a single, small plum, or even half a plum, as an occasional treat. This is the most critical step to prevent a high-carb spike.
- Track your intake diligently: Use a food tracking app to log every gram of carbohydrate, so you can accurately fit a plum into your daily macro goals. Don't eyeball portions.
- Pair with fat and protein: Eating a small serving of plums alongside healthy fats and protein can slow the absorption of sugar and minimize the blood sugar impact. For example, have a slice of plum with some high-fat keto cheese or nuts.
- Use it for flavor: Instead of eating a whole plum, use small slices to add a pop of flavor to a salad with olive oil dressing, or incorporate a tiny amount into a sauce for a protein dish.
Can you get the nutrients from plums elsewhere?
Some people worry that they will miss out on essential nutrients if they limit or avoid plums. Plums do offer beneficial nutrients like antioxidants, potassium, and vitamin C. However, these nutrients are readily available from other, more keto-friendly sources. Berries, leafy greens, and avocados can easily replace the nutrients provided by plums without the high net carb cost. For example, leafy greens like kale and spinach offer more Vitamin C per serving than oranges, which are high-carb fruits.
Conclusion
While a fresh plum is not strictly forbidden on a keto diet, it is a high-carb fruit that must be consumed with extreme caution and in very limited quantities. A single medium plum can use up a significant portion of your daily carb budget. Most keto dieters find that other low-carb fruits, such as berries or avocados, provide more volume and nutritional benefits for a smaller net carb impact. By prioritizing these other options and exercising strict portion control, you can indulge in the occasional, small taste of plum without jeopardizing your ketosis. A great resource for navigating low-carb fruits can be found here: Diet Doctor's Keto Fruit Guide.
