I have always wondered if you can enjoy peaches’ sweet, juicy flavor while sticking to a keto diet.
To determine if peaches fit into the low-carb keto diet, we need to look at the grams of net carbs and fiber peaches contain.
Let’s embark on a flavorful journey to discover how peaches can fit into your keto lifestyle and if you are peaches keto!
Serving Size: 1 peach
Are Peaches Keto-Friendly?
With their vibrant color and juicy sweetness, peaches are undeniably delicious, but do they fit into a ketogenic diet?
Here’s the deal: peaches are not the ideal partner for keto due to their high carb content.
On average, one medium peach or one cup of sliced canned peaches contains around 13 grams of net carbohydrates. This is a lot, especially considering that most people can consume 20g-50g of carbohydrates daily on the ketogenic diet.
This means that peaches, including sliced canned peaches, dried peaches, and fresh fruit peaches, are off-limits on low-carb diets.
Carb Content in Peaches
As mentioned above, peaches generally have a net carb count of 12g for a medium-sized peach. They have 14g of total carbs, but we can subtract the 2g of fiber from the carb count to get 12g of net carbs.
This is why peaches do not make our keto foods list.
Impact on Ketosis
To enter and maintain ketosis, a state where your body excitingly burns fat for fuel, a person should consume up to 50 grams of carbohydrates daily.
Due to their high carb content, consuming peaches will almost certainly kick you out of ketosis. The goal of keto is to stay in ketosis for as long as possible to help weight loss.
Individual responses to peaches and ketosis may also vary depending on factors like the individual’s metabolism and the amount of physical exercise they engage in.
Peach Varieties and Their Keto Compatibility
We’ve already concluded that you cannot eat peaches on a low-carb diet. However, peaches come in diverse varieties if you want to learn more about this fruit. The varieties have a unique size, flavor, and texture. But do these differences extend to their carb content?
Peaches come in three main varieties – clingstone, freestone, and semi-freestone. All of them have a slightly different texture of flesh and stone.
Whether biting into a juicy clingstone peach or savoring a slice of firm freestone peach, the carb content remains fairly similar.
While they each have unique characteristics, they’re all on pretty equal footing regarding their compatibility with keto, which means they are not keto-friendly.
But let’s explore each variety to understand their specifications and what makes them unique.
Clingstone peaches, as the name suggests, have flesh that clings to the pit.
They are typically smaller, juicier, and slightly sweeter than freestone peaches, making them perfect for canning and preserving.
These peaches are easier to slice and use for peach pie or peach cobbler, but their high carb content makes them less ideal for a strict low-carb diet.
However, their carb count remains high, similar to other peach varieties. A peach can use up almost all of your net carbs daily.
Freestone peaches have a pit that falls out easily and tends to have firmer flesh with varying flavors.
The ease of removing the pit makes these peaches perfect for eating out of hand. However, like clingstone peaches, freestone peaches share a total and net carb count.
How many carbs do freestone peaches have? They have 13g of net carbs for an average-sized peach. They will use up probably half of your daily carb allowance.
While the varying flavors of freestone peaches can add an exciting touch to your keto recipes, their high-carb content could be a hurdle.
What about semi-freestone peaches? These peaches combine clingstone and freestone peaches, with flesh that clings to the seed but becomes easier to remove as the peach ripens.
They’re a newer variety of peaches that are great for general purposes, both fresh and canned.
The flesh is easy to separate from the pit, making this an all-around fantastic peach for eating and cooking.
However, similar to the other varieties, these semi-freestone peaches have too many carbs for a low-carb lifestyle. These peaches also have 15g grams of carbs per serving and 13g net carbs.
Are Canned Peaches Keto Friendly?
Regarding a ketogenic diet, canned peaches may not be the best choice due to their higher carbohydrate content.
Typically packed in syrup with added sugar, canned peaches can have too many carbs to fit well into a low-carb eating plan. However, if you can’t resist the fruity peach flavor, there are a few things to consider.
Those strictly following a low-carb keto diet and trying to stay within their carb limits will want to avoid canned peaches. They have too many carbs. The net carbs per serving are even higher than fresh peaches.
Are Frozen Peaches Low-Carb?
Frozen peaches make for a delicious low-effort addition to numerous dishes and desserts. However, when classifying them as low-carb, it’s essential to look at their nutritional profile.
A cup of sliced, frozen, unsweetened peaches typically contains approximately 15 grams of total carbohydrates, of which 2 grams is dietary fiber.
They contain about 13 grams of net carbs (total carb count – dietary fiber).
The total carb count might seem high for those following a strict low-carb or ketogenic diet, as it could take up a large portion of their daily carb allowance.
Therefore, while frozen peaches have their place in a balanced diet, they might not be the best option for those on stricter low-carb diets.
Health Benefits of Peaches
While peaches are not typically the go-to choice for those following a ketogenic diet due to their relatively high carb content, they bring many health benefits.
Rich in Vitamin C: Peaches are an excellent source of Vitamin C, a powerful antioxidant that helps protect the body against damaging free radicals. Regular consumption of peaches can help bolster your immune system and promote healthy skin. Speaking of vitamins, here are the best vitamins for the ketogenic diet.
- They can be Consumed in Various Forms: You can eat peaches fresh, incorporate them into your cooking, or even eat dried peaches. Dried peaches can be a convenient and tasty snack, retaining most fresh peaches’ health benefits.
- Healthy Alternative to Processed Drinks: Peach fruit juice can be a healthier alternative to commercially available processed drinks, especially when freshly squeezed and without added sugars. The juice retains the sweet, tangy flavor of the peaches and provides a nutrient-rich beverage.
- Delicious and Nutritious: Not only do peaches taste delicious, but they are also packed with important vitamins and minerals. They contain vitamins A, C, E, and K and essential minerals like calcium, potassium, and magnesium.
- Can Be Included in a Balanced Diet: Eating peaches in moderate amounts can contribute to a balanced diet. While they contain carbohydrates, the fiber content aids in digestion and helps maintain a feeling of fullness.
- Serve as a Healthy Snack: In normal servings, peaches can serve as a healthy, low-calorie snack that satisfies sweet cravings. They are hydrating due to their high water content, and their natural sweetness can help reduce cravings for sugary, processed snacks.
Remember, while peaches are healthy and offer numerous benefits, they are not on our list of keto foods and cannot be eaten on a strict keto diet.
Peach Alternatives for Keto Dieters
If the high carb content of peaches still makes you hesitant, several low-carb fruit alternatives offer similar health benefits without the high carb content. Berries, avocado, and coconut provide a variety of flavors and nutritional benefits that can easily fit into a low-carb diet.
These fruits are delicious and packed with essential nutrients, making them great substitutes for peaches in keto-friendly meals.
So, if you’re craving something sweet but don’t want to risk your carb intake, these fruits might be the perfect solution!
We also compiled a list of the best and worst fruits for the ketogenic diet.
With their vibrant colors and sweet, tangy flavors, Berries are a fantastic alternative to peaches. Raspberries and strawberries, in particular, are low in carbs and can be used as a substitute for peaches in keto recipes.
Besides being delicious, berries are also high in antioxidants, vitamins, and minerals. They can add freshness and flavor to your keto meals without pushing you over your daily carb limit.
So, if you’re looking for a fruity alternative to peaches, berries might be your new best friend!
Avocado is another keto-friendly fruit alternative to peaches. Known for its creamy texture and mild flavor, avocado is high in healthy fats, fiber, and vitamins and contains only around 2 grams of net carbs.
Adding avocado to your keto-friendly meals helps increase your intake of healthy fats and keeps your body fuller for longer periods.
So, avocados might be the answer if you’re craving a creamy, satisfying substitute for peaches!
With its unique flavor and texture, coconut is another option among low-carb fruits that can be used in keto recipes as a peach substitute. One cup of coconut meat contains around 5 grams of net carbs.
Coconut is high in healthy fats and low in carbs, making it a great addition to your low-carb diet. It can be used in various forms, such as coconut oil, coconut milk, and coconut flour, providing many exciting options for keto-friendly meals.
The high grams of net carbs in peaches keep them from being a keto-friendly food. While fresh peaches are packed with vitamins and minerals, you should avoid them on the ketogenic diet. You’ll need to look for some peach keto substitutes to get some fruit into your diet.
Plenty of other low-carb fruits, like berries, avocado, and coconut, can serve as excellent substitutes for peaches. So go ahead and experiment with these options, and keep your keto diet as enjoyable and flavorful as possible!
Frequently Asked Questions
Can you eat peaches on keto?
Unfortunately, peaches aren’t recommended on a keto diet – one fresh peach contains 13 grams of carbs and 9 grams of natural sugars, exceeding the daily carb and sugar limits.
What fruit can you eat during keto?
Enjoy a delicious variety of keto-friendly fruits like avocados, lemons, raspberries, tomatoes, and berries to stay in ketosis on your keto diet! See more fruit for the ketogenic diet here.
How many net carbs are in peaches?
A medium-sized peach contains approximately 13 grams of net carbs. The net carbs are calculated by subtracting the fiber content from the total carbs.
Can I include peaches in my ketogenic diet?
No, peaches are too high in net carbohydrates to be included in a ketogenic diet.
Are there any benefits to eating peaches?
Peaches are rich in essential vitamins and minerals, like vitamin C and potassium.