Are you looking for a low-carb snack or dessert? If you’re on diet plans like Keto or Atkins then you’ll want to enjoy foods that aren’t just nutritious and delicious but also low-carbohydrate. It’s important so you’ll be able to stay in ketosis. That can provide various health benefits like avoiding blood sugar spikes. This is a critical issue while on the ketogenic diet so you can stay in ketosis. How many carbs in blackberries? This is a key question to ask when picking fruits while on the keto diet. Blackberries are among the lowest-carb fruits you can pick while on keto.
Blackberries are one of the superfoods you can pick from the fruit group. Fun Fact: blackberries provide over one-third of the daily value (DV) of Vitamin C. This is a plus since the antioxidant can help to keep you healthy by preventing illness/disease. There are other benefits you can get from blackberries based on the vitamins, minerals, and enzymes they provide. Another is the taste since they offer the perfect blend of sweet and tangy fruit. When you pick the food for snacks or desserts, you’ll want them not only to be good for you but also taste good. That won’t be a problem when eating blackberries.
What Are Blackberries?
These are one of the many types of berries you can pick. There are several varieties of blackberries you can consume. They’re grown in various regions throughout the world including some areas in the USA. They sometimes even grow wild in those areas.
These berries are sometimes hard to control when they grow along with other garden plants. That’s because they’ll often invade the other garden plants. However, even in this case, it can be a good situation.
That’s because the blackberry plant produces tasty fruit. Fun Fact: blackberries aren’t technically berries but instead fruit clusters on each of the berries. They’re usually considered to be ripe when they’re black. However, they have a different color than raspberries.
You can usually purchase blackberries from late July to early August. In some situations, you can also buy them earlier in the year if they’re shipped from certain regions.
It can be ironic that blackberry prices are often high in the supermarket. That’s because they often spread quickly when they grow in the wild.
Blackberries offer a high amount of nutrients. For example, they can provide you with about one-third of the daily value (DV) of Vitamin C required for a day. Vitamin C is also known as an “antioxidant.” This substance can help to protect your body from germs, viruses, diseases, etc.
You can also get other health benefits from blackberries. They’re a good source of fiber, which is important for good digestion. Studies show that only 5% of Americans are getting enough dietary fiber in their diet.
You can find many other nutrients in blackberries including Vitamin K (potassium). This vitamin can be very effective for health benefits like lowering blood pressure. There are also high amounts of foods like potatoes and bananas.
How Many Carbs in Blackberries?
When on the keto diet it’s important to do carb-counting. That’s true whether you’re eating meat, fruits, veggies, etc. It’s always critical to know whether a food is low-carb since you’re required to maintain a diet that’s low carb and high fat.
The good news is berries are generally low-carb. Blackberries are among some of the lowest-carbohydrate berries you can pick. Others include strawberries and raspberries. Blueberries are somewhat higher in carbs.
A serving of blackberries provides about 6g of net carbs. This isn’t rock-bottom but it’s also not sky-high either. When on the keto diet you’re required to stay under 50g of carbs per day. Sometimes people consume about half of that on certain modified keto plans.
This doesn’t mean that blueberries are sky-high in carbs. However, they have about 12g of carbs for one serving, which is relatively high. Still, when picking fruit many options are high-carb.
This includes ones like oranges, apples, mangoes, and bananas. These are fruits you’ll generally want to avoid and only enjoy on special occasions. They’re not super-high in carbs but could be high enough to kick you out of ketosis. That’s something you’ll want to minimize while on the keto diet.
An issue to consider is you should also add ingredients that are low-carb when cooking with blackberries. For example, if you’re doing baking you should go with options like almond/coconut flour. These are better than wheat flour, which can cause your blood sugar to spike.
Another issue to consider is the serving size of blackberries. When you consume more, you’ll be boosting calories and carbs. There’s a difference in eating 1/4 cup and 1 cup of the berries, for example. The key is to research how many carbs are in the serving size you’re eating. This will provide the best results.
Health Benefits of Blackberries
1. Vitamin A
This vitamin is found in different foods like carrots. You can find it in blackberries. Vitamin A can provide many health benefits. It can help to protect the body from illness/infections. It also helps to boost the immune system and maintain teeth, skin, and bones.
Blackberries are a high source of fiber. 100g of the berries has nearly 15% of the DV needed. It’s important to get enough fiber for different reasons. It can provide benefits like controlling your body’s blood sugar levels. There are two kinds of fiber that are found in food. It’s related to whether or not it can absorb water.
These are substances that can help to prevent illnesses and diseases. Blackberries are high in Vitamin C, which itself is an antioxidant. You get about one-third of the vitamin when eating a serving of the sweet fruit.
Antioxidants are important for protecting the body from the dangers of modern life. This includes different factors like air pollution, food additives, and so on.
4. Vitamin C
You can get lots of Vitamin C from one serving of blackberries. Since this vitamin also functions as an antioxidant it’s a 1-2 punch.
As noted, you get about 6g of carbs when consuming a serving of blackberries. This qualifies as a keto-friendly food. Make sure to avoid adding stuff like sugar, which will boost the carbs and kick you out of ketosis. Those are situations you’ll want to avoid.
If you’re on a low-carb diet you won’t be doing calorie-counting per se. However, you should try and track them to make sure you’re not consuming too many calories. If you eat 100g of blackberries that equals about 45 calories. It’s quite low, which makes the fruit an option after learning how many carbs in blackberries.