The Ketogenic diet is trendy for limiting sugary foods like any other diet. I have been following this diet for quite a while. However, I have a sweet tooth for eating my favorite fruit, fig. So people like me tend to be unclear about are figs keto friendly? Does it fall under keto-approved food?
The answer would be that figs do not fall under the keto diet because of their high sugar and carbs levels. However, we can still eat this natural candy in moderation.
Here, I’ll discuss nutritional information on the different types of figs, their benefits, how we can fit them into the keto diet, and other alternatives to this fruit.
Table of Contents
About Figs
Figs are unique teardrop-shaped fruit. The inside of the fruit is filled with tiny seeds, and the outside has an edible green peel. This peel sometimes turns purple or brown depending on its variety and where it is cultivated.
Many think figs taste sweet and sour like honey with a berry tint. It has a soft and chewy texture. When you bite into a fig, it will give you a crunch because of its upper peel and the seeds inside with a syrupy liqueur.
Surprisingly, one fun fact about this natural candy is that it is not a fruit but an inverted flower. A species of tiny symbiotic wasps pollute figs.
Different Types Of Figs
Figs are mostly found either fresh or dried. These two forms of fig are widely popular in markets.
Fresh Figs are primarily found in the short season, around August to September. It needs to be eaten within one or two days after buying. On the other hand, dried figs are found throughout the year.
Moreover, other popular varieties of figs like Black Mission, Bursa figs, Kadota, Calimyrna, Brown Turkey, King, and Sierra are found in markets everywhere.
Health Benefits Of Figs
Figs are not only delicious but also very healthy because of their rich nutritious elements. I have listed some of the health benefits that you can get from figs:
Improve Diet Quality And Weight Management
Figs, which are naturally high in dietary fiber and filled with vitamins and minerals, can help you enhance the nutritional density of your diet. As a result, it allows you to lose weight.
High-fiber meals give you a sensation of fullness and help you lose weight by reducing appetite and cravings.
Manage Blood Pressure
Sodium is found in many processed foods. People who eat a lot of sodium may not get enough potassium which causes high blood pressure.
It is good to eat fresh figs, or fig leaves in tea to manage your blood pressure. Fresh figs have this rich diet that naturally raises potassium levels and helps you regulate your blood pressure
Maintain A Healthy Skin
Figs are great for your skin. If you have hyperpigmentation, acne, freckles, or wrinkles on your skin, and you want to get rid of them, figs could be a good thing because of their increased hydration, and clear smooth skin melanin, and skin sebum.
Lower Cholesterol
Figs have a solitary fiver called Pectin that is known to lower cholesterol levels. This fiber helps you get rid of the extra cholesterol in your digestive system.
In addition to that, Vitamin B6 is also found in figs, which makes serotonin. Taking this serotonin makes you feel better and lowers your cholesterol.
Furthermore, Dry figs lower cholesterol because they have a high level of phytosterols and fatty acids like omega-3 and omega-6, which stop the body from naturally making cholesterol.
Strengthen Bone
Figs are rich in calcium, potassium, and magnesium that keep bones strong and healthy. Calcium is essential to keep your bones healthy. As you get older, your bones break down, and figs help keep them strong.
Figs are also high in potassium. It helps slow down the loss of calcium when people eat a lot of salt. Moreover, it stops your bones from getting thinner.
Boost Immunity
Figs destroy germs and viruses that cause health difficulties. It also contains potassium and manganese, coupled with antioxidants that help in improving the immune system.
Nutritional Information Of Figs
To find out are figs keto friendly, we need to know about their nutritional information. It includes the number of total carbohydrates, sugar level, and other necessary sustenance.
Fresh Figs
Fresh figs are the most nutritious and most likely to be added to the keto diet because of their calorie content. It contains less sugar than dried figs.
Moreover, it is filled with antioxidants, fiber, natural sugars, vitamins, and essential minerals like potassium, magnesium, copper, and iron.
One medium fig contains approximately 37 calories.
- Total carbohydrate- 9.6g
- Fat- 0g
- Dietary fiber- 1.5g
- Sugar- 8.1g
- Protein- 0.4g
- Calcium- 18mg
- Iron- 0.2mg
- Potassium- 116mg
- Sodium- 1mg
So, the net carbs are 8.1 grams
Dried Figs
Dried figs are not fitted for the keto diet due to their high sugar level. Although it has essential minerals like potassium, magnesium, iron, and calcium, dried figs are high in calories. The net carbohydrate is also higher than the requirement of the keto diet.
Three pieces of organic dried figs contain approximately 110 calories.
- Total carbohydrate- 26g
- Fat- 0g
- Dietary fiber- 5g
- Sugar- 20g
- Protein- 1g
- Calcium- 40mg
- Iron- 1.1mg
- Potassium- 240mg
- Sodium- 0mg
So, the net carbs are 21 grams
Requirements For Keto Diet
The Keto diet is popularly known as the low carbohydrate, high-fat diet. It helps to reduce weight and get healthy in the most natural state of your body.
A Ketogenic diet requires limiting the consumption of carbs that help your body go into a metabolic state. In this state, your body fat will burn for energy instead of carbs which causes you to lose weight.
In addition to that, this diet reduces blood sugar and insulin level to keep your body healthy.
According to some experts, the ideal carb consumption should be under 20g per day. However, to keep a moderate diet, you can limit your carb consumption below 50g. Therefore, 60-75% fat, 20-30% proteins, and 5-10% carbs should be included in your diet.
Fitting Figs In Keto Diet
It depends on the state of the keto diet you are following. Many experts say that eating figs can kick you out of the keto diet.
The processed dried figs are especially ones you can never eat during your keto diet. Even the fresh ones have to be consumed moderately. It is up to you to make figs keto-friendly in your planned diet.
If you are following the ideal state, which is 20g per day, then three pieces of fresh figs can end your diet because it has approximately 10g of total carbohydrate. In this case, dried figs are out of the question.
On the other hand, if you follow the 50g carb consumption diet, you can at least have two or three medium-sized fresh figs in one of your meals. However, limiting yourself to half a portion of figs per day is advisable to avoid going over carb limits.
Keto Friendly Recipes With Figs
There are many ways you can consume figs in your keto diet without breaking your carb limit. One is eating figs raw and fresh.
And another is adding this sweet fruit to other food recipes like salads or low-calorie desserts that are both healthy and delicious. This way, you can create your way of keto-friendly figs.
Here we have listed different recipes and their benefits for you to try owning for your diet.
- Salad: You can add figs to salads for an extra crunch. The most popular and flavorful one is fig, goat cheese, and pecan salad with olive oil and honey. It only takes five minutes to make this fantastic and healthy salad that you can eat either for lunch or dinner.
- Pancakes: We all love some pancakes for breakfast. Therefore, whip some figs, almond flour, and coconut milk for fabulous pancakes that you can enjoy even on your diet.
You can also add some cinnamon because it is said that fresh figs are amazing with cinnamon.
- Gluten-free fig bars: You only need gluten-free almond flour, brown sugar, butter, and fresh figs. Make the crust and add the filling of figs and cinnamon. Then bake it. It is a simple recipe for those who want to snack on some nutritious bar on a busy day.
- Tea: Fig leaves are also very beneficial for your diet. Tea made from fig leaves can be consumed. Making fig leaves tea is by boiling 4-5 fig leaves in filtered water.
Another way can be by drying out fig leaves and grounding them into a powder. Boil a liter of water with two teaspoons of this powder. Voila! Your tea is ready to drink!
Other than these, Figs go well with cheese for a sweet and savory combo. So you can add it with honey and crackers, oatmeal, and even in your pizza for a distinct flavorful taste. Therefore, you can enjoy figs without wondering are figs keto friendly.
Keto Alternatives Of Figs
If you do not find fresh figs out of season or cannot fit figs into your diet, we have some substitutes that are considered low carb and perfect for the keto diet. Although the taste and texture are slightly different, these fruits give similar nutrition to your health.
Here are some fantastic keto-friendly fruits that can be an alternative to figs,
- Coconut: Shredded Coconut Meat has about 27g of fat but just 5g of net carbohydrates per cup. It is high in vitamin C, iron, potassium, and calcium.
- Plum: A fresh plum is a delicious fruit with just 6.6g of net carbohydrates. Plums are an excellent source of antioxidants like vitamin A – 11mcg and vitamin C – 6mg and are full of calcium, iron, and potassium.
- Raspberries: Raspberries are another keto-friendly fruit. It contains vitamin A, C, foliates, and manganese with 6.7g of net carbohydrates per cup. Raspberries may also be utilized in infinite ways.
- Apricot: In one small size apricot includes just 3.4g of net carbohydrates. It is a beautiful keto alternative that contains Vitamin A, C, and Potassium.
Frequently Asked Questions
1. Are Figs Paleo?
Yes. Figs are paleo. The Paleo diet includes fruits and natural sweeteners. So as long as no sugar or processed sweetener is added, figs are considered paleo like any other fruits.
2. Are Figs Vegan?
Yes. Figs are vegan. The process of vegan food is mostly all-natural based without any contact with animals and humans. As figs’ nutrients come naturally from their seed, not the wasps, it is considered a vegan food.
3. How many figs should you eat in a day?
Depending on the variety, you can eat a small handful, like three to five. You can eat dried figs for weight gaining.
4. What happens when you eat figs every day?
If you eat figs every day, your bone health will improve. Figs have both calcium and potassium, which helps strengthen bones and reduce bone turnover.
5. Why should you not eat figs?
Because of their anti-constipation effects, figs may cause diarrhea or digestive problems. So it would be best if you were careful while eating figs. Also, some people might be allergic to figs, so it should be prohibited for them.
6. Are dried figs high in sugar?
Yes. Dried figs are high in sugar. It also has a high-calorie count. So it would be best if you dried figs with restraint.
7. Are dried figs good for weight loss?
Dried figs are good for weight loss if you eat them in moderation. It is high in fiber that feels very filling. So you can eat 3-5 or ¼ cup figs in your daily diet.
8. What fruit is best on keto?
Fruits like Avocado, Watermelon, Strawberries, Lemon, Peaches, and Raspberries are best for the keto diet. These fruits are low in both sugar and carbs; at the same time, they are full of nutritious elements.
Final Thoughts
Many keto lovers and nutritionists have debated, “are figs keto friendly.” Even though many people say that figs are not keto-approved food, it is unnecessary to avoid this healthy and yummy food altogether.
So it is up to you to decide whether you are going to include figs in your diet or not, depending on the state of the keto diet you are following. Therefore if you want to add figs, you can either cut the portion or convert them by creating different keto recipes.
I hope this article will help you choose how to consume figs in your keto diet.
