Raisins are a very healthy food, but those on a keto diet may need to limit their intake. How many carbohydrates do they contain? Are they considered ketogenic?
If we’re following a low-carb diet like the ketogenic diet, we’ll probably want to keep a daily net carb intake between 15 and 30 grams total, depending on our personal goals. This will vary if we want to gain weight, lose weight or maintain it.
How many carbohydrates are in raisins?
The truth is that we cannot eat raisins on a ketogenic diet. Although they have many health benefits, they are not on the keto diet approved food list due to their high sugar and carbohydrate content.
There are about 217 calories and 47 grams of sugar in a half cup of raisins. On the other hand, a 100-gram serving has a whopping 79 grams of carbohydrates . As a result, raisins are not a low-calorie or low-sugar snack. So it’s no surprise that they’re not allowed on the keto diet. However, they do not contain non-ketogenic ingredients such as sugar, artificial sweeteners, and refined oils, but they are high in carbohydrates.
Similarly, grapes are also rich in carbohydrates before drying. The carbs in grapes are too high to enjoy in regular servings on a ketogenic diet, but there are plenty of substitutes that can capture a fruity flavor. So it is recommended to choose sugar-free options with fewer carbohydrates.
They are not ketogenic
Although the sugars in raisins are natural sugars, they are still significantly high for such a small food. The only way we could include raisins in our daily diet would be in very small quantities, probably between a half and a quarter of the serving size described above.
Although raisins have numerous health benefits, they should be avoided because they are high in carbohydrates and low in fat.
Raisins should be avoided on a keto diet due to their high net carb content. To stay in ketosis, we will keep our net carbohydrate intake between 20 and 30 grams per day. We can also look for other fruits that are low in carbohydrates as an option.
Raisins are high in carbohydrates and low in fat, which are the polar opposites of the macros required on the ketogenic diet. This type of diet recommends 70% fat, 20 to 25% protein and 5 to 10% carbohydrates is the recommended macronutrient ratio. This means that most meals should be high in fat and low in carbohydrates.