The ketogenic diet is a high fat diet that restricts carb intake to approximately 50 grams per day. To achieve this, the diet necessitates cutting out or severely limiting consumption of carb-rich foods such as grains, legumes, starchy vegetables, and fruit.
While tomatoes are a delicious and nutritious addition to any eating plan, their compatibility with a keto diet may be questioned.
The majority of fruits are challenging to incorporate into the keto diet due to their high sugar content, which is a type of carbohydrate used by the body for energy.
Since the objective of keto is to encourage fat utilization for energy instead of carbs, it is advisable to minimize consumption of high sugar foods.
Can you eat tomatoes on keto?
Absolutely Yes! A vast majority of fresh tomatoes have a carbohydrate content of less than 4 grams per 100-gram (g) serving. Consequently, incorporating tomatoes into your meals is completely feasible when adhering to a keto or low carbohydrate regimen.
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What is a Keto Diet?
The objective of a keto diet is to reach a state called ketosis, where your body utilizes fat for energy rather than carbohydrates. By reducing carb intake, fats are broken down into ketones, which serve as fuel for the body and circulate in the bloodstream.
Are tomatoes keto-friendly?
Well, you’re in luck! Raw tomatoes are considered a low carb food and rank among the most keto-friendly fruits available. Despite being low in calories, tomatoes offer numerous nutritional benefits (which we’ll discuss shortly).
Benefits of Consuming Tomatoes on Keto
For those on a ketogenic diet, the question of whether tomatoes are allowed may arise. Despite being classified as a fruit, which are generally restricted on keto, tomatoes actually make an excellent addition to this diet for several reasons.
Firstly, they have a relatively low carb content. On average, a tomato contains approximately 5 grams of carbs, with 2 grams being fiber.
This equates to just 3 grams of net carbs per tomato. Additionally, tomatoes offer an abundance of vitamins and minerals, particularly vitamin C which supports immune health. They also provide lycopene, an antioxidant associated with various health benefits.
Therefore, if you desire a low-carb fruit that is nutrient-rich, tomatoes are an ideal choice – just remember to consume them in moderation due to their relatively high sugar content.
Which Uncooked Tomatoes Are Keto-Friendly?
Below, we will discuss some of the popular types of tomatoes.
Plum tomatoes, also known as Roma tomatoes, are a great choice for keto dieters. They are perfect for creating delicious salsa, sauces, and other dishes. These tomatoes have a lower acidity level and contain only 3 g of carbs per 100 g tomato.
Cherry tomatoes: Are cherry tomatoes keto friendly?
Are cherry tomatoes keto friendly? This common question often arises due to their petite and delectable nature. However, fear not!
Cherry tomatoes can indeed be enjoyed on the keto diet without any guilt. While their carb count may appear higher than that of other tomato types, it is still within the boundaries of acceptability for keto followers. In a 100g serving of cherry tomatoes, you’ll find approximately 4-5g of carbs, around 3g of net sugar, and an ample supply of dietary fiber to boot.
Sundried tomatoes, a type of dehydrated tomatoes, do not align with the principles of the keto diet due to their intensified nutrient content from the drying process. While this means an increase in vitamins and minerals, it also results in higher calorie and carbohydrate concentrations that must be carefully considered on a keto diet. For instance, 100g of sundried tomatoes contains a staggering 258 calories and 55.8g of carbs, approximately translating to 37.5g of net sugars. Hence, it is advisable to avoid or severely limit the consumption of sundried tomatoes while following a keto diet.
Similar to cherry tomatoes, grape tomatoes are petite and possess a denser texture. In a 100 g serving of grape tomatoes, there are approximately 5 g of carbohydrates with 2 g of dietary fiber. Consequently, incorporating grape tomatoes into keto-friendly recipes becomes effortless as concerns over carbohydrate intake diminish.
Green tomatoes can be consumed even though they are unripened, as they still have a good taste. They possess a tangy and acidic flavor compared to the red ones that have fully ripened. Alternatively, there are heirloom green tomatoes that remain green even when fully ripe. These varieties may have a slightly sweeter taste, leading to higher carbohydrate content. However, incorporating green tomatoes into keto diets in moderation is acceptable and will not disrupt ketosis.
When following a keto diet, it is advisable to avoid canned tomatoes due to their tendency to contain added sugar. Additionally, canned and diced tomatoes might include other substances like calcium chloride in order to maintain their form.
It is not recommended to juice tomatoes while following a keto diet due to the high sugar content. While consuming one or two tomatoes is generally acceptable on keto, a single serving of tomato juice can contain more than five tomatoes’ worth of sugar. Moreover, commercially available juices often lack fiber, leading to even higher net carb levels.
How Many Net Carbs In A Tomato?
According to USDA, the net carb content of a red tomato varies based on its size and how it is cut.
The net carbs of red tomatoes are as follows:
- 0.6g for a medium slice
- 0.8g for one wedge
- 2.5g for a small tomato
- 2.8g for a medium tomato
- 4.9g for a large tomato
- 4.9g for one cup of chopped or sliced tomatoes
- 13.2g for one cup of stewed tomatoes
- 0.8g per ounce.
Tomatoes are absolutely compatible with a keto diet. Apart from being low in carbs, they provide valuable vitamins, nutrients, and advantageous plant compounds. Nonetheless, it is crucial to be mindful of your carb consumption as tomatoes are not entirely devoid of carbohydrates.