Low-Carb Coconut Bars Recipe - Simply So Healthy (2024)

FAQs

Is coconut meat good for low carb diet? ›

In a 100-gram serving of raw coconut meat, you'll find about 15 grams of carbohydrates, but it's also packed with 9 grams of fiber, which can help reduce the net carb intake to about 6 grams. This makes coconut a great choice for keto, especially when you're looking for ways to add texture and flavor to your dishes.

Yes, desiccated or shredded coconut flakes are keto-friendly. In fact, there are just 0.6 grams net carbs in 1 serving of shredded coconut. It's a wonderful source of healthy fat and fiber too.

Desiccated coconut is a low-carb high-fat snack, that you can eat on the go or bake into your favorite recipes. Many individuals across the globe have been finding great success with the keto diet.

Saturated Fat Content: Although the saturated fats in coconut meat are primarily MCTs, they should still be consumed in moderation, especially for individuals with heart conditions. Allergic Reactions: Some individuals may be allergic to coconut, experiencing symptoms such as hives, itching, or swelling.

Eating coconut meat may have other benefits, including the following: May stabilize blood sugar. This fruit may lower your fasting blood sugar and alter your gut bacteria to aid blood sugar control ( 20 , 21 , 22 ).

The glycemic load for a 55-gram serving is 4. So you'd have to eat a lot of coconut for it to dramatically raise your blood sugar.

The bottom line. Regular, unsweetened coconut milk naturally contains lots of fat and minimal carbs, making it a great option for most keto meal plans. However, certain varieties contain added sweeteners and may not be appropriate for a keto diet.

Watermelon, the sweet summertime treat, is 92% water and the lowest-carb fruit by far, with 7.5 carbs for every 100 grams. It also has lots of vitamins A and C. Enjoy one cup, or 10 watermelon balls if you're feeling fancy.

With 11.2 grams of net carbs in each cup (156 grams), cantaloupe can be incorporated into a well-planned ketogenic diet. Cantaloupe also contains folate, potassium, vitamin K, and beta carotene.

The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.

Can I eat peanut butter on keto? ›

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

Coconuts are low in carbs and high in fiber and fat, which may be beneficial for blood sugar control. One review even suggested that coconut oil may help lower blood sugar levels, which may be due to its anti-inflammatory properties and antioxidant content ( 20 ).

One ounce of unsweetened flaked coconut meat contains 185 calories, 18 grams of fat (more than in one tablespoon of oil), 7 grams of carbohydrate (5 grams are from fiber) and 2 grams of protein. The oil: The type of fat in coconut is saturated and not the heart-healthier types, monounsaturated and polyunsaturated.

Coconut Meat Raw (1 cup, shredded) contains 12.2g total carbs, 5g net carbs, 26.8g fat, 2.7g protein, and 283 calories.