No Bake Coconut Balls Recipe (1g Net Carbs) (2024)

FAQs

How much coconut meat can I eat on keto? ›

Therefore, a cup of coconut has about five grams of net carbs. You can enjoy just half a cup to be even more keto-friendly. You can buy an entire coconut and scoop the meat out yourself or buy it dried or canned. Ensure no extra sugar has been added if you opt for the canned variety.

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.

Coconut flour is a popular keto ingredient that is now widely available at more grocery stores. It's incredibly useful and makes some of the best low carb, grain free baked goods. In fact, my favorite keto chocolate cupcakes are made entirely with coconut flour.

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.

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

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.

Avocado (1 avocado, California (black skin)) contains 11.6g total carbs, 2.5g net carbs, 19.9g fat, 2.7g protein, and 218 calories.

Terrasoul Shredded Coconut Dried & Unsweetened (3 tbsp) contains 4g total carbs, 2g net carbs, 10g fat, 1g protein, and 110 calories.

What kind of coconut is best for keto diet? ›

Coconut oil that is extra virgin, expeller-pressed, cold-pressed, or organic is ideal for the keto diet because it has no carbs and is abundant in good fats. Coconuts and coconut oil, due to their purported health advantages, have seen a surge in popularity in recent years.

No, coconut sugar isn't keto. A single two-teaspoon serving of coconut sugar contains approximately 8 grams of carbs. For someone on a keto diet with a daily limit of around 50 grams of carbs, a serving of coconut sugar uses up 16% of your daily carb allowance, making it an impractical choice.

Hummus can definitely be part of your keto diet, but just one or two servings can quickly expend a significant portion of your daily carb allotment. If you do eat hummus, you'll want to limit yourself to a small amount — perhaps just 2–4 tablespoons (30–60 grams), which provide 4–8 grams of net carbs.

Vegetables like bell peppers, mushrooms, and tomatoes can be great for the keto diet since they have few carbs. In contrast, carrots, corn, green peas, and white potatoes are not keto-friendly since they contain a lot of starch, a type of carb.

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.

One can consume about 40g coconut per day, and it is okay as long as it is uncooked. Its cholesterol content increases only when you grate it and extract milk and then boil it. The same goes for coconut dry kernel, certain foods taste better when coconut dry kernel is used, but it is not good for health.

Because coconut meat is high in calories, it can also contribute to weight gain if people eat a lot of it and do not reduce their calorie intake elsewhere in their diet. Learn about the myth behind weight loss and coconut oil here.

Most people probably wouldn't want to eat more than an ounce (28 grams) or two a day, given how much fat this food has.