Pumpkin Coffee Cake - Keto & Low Carb Vegetarian Recipes (2024)

FAQs

Is pumpkin ok on a keto diet? ›

Yes, you can have some pumpkin on a keto diet as pumpkin contains only 7 grams of net carbs per 100 grams. As an element of comparison, broccoli, a popular keto vegetable, contains 6 grams of net carbs per 100 grams. If you keep the intake of pumpkin low enough to fit your daily macro, you will stay in ketosis.

What's A Keto Vanilla Cake? This keto sponge cake is a simple but super tasty sugar-free vanilla cake that is also gluten-free and diabetes-friendly.

Pumpkin puree or canned pumpkin is perfectly fine. Be sure to read your labels because there is a difference between canned pumpkin and pumpkin pie filling.

Pumpkins keep for a long time when stored in a cool place. Pumpkin isn't just a delicious thing to eat, they're also relatively low in carbs (4-12 grams per 100 grams). This makes pumpkin a great seasonal low-carb alternative to starchier sides like rice, potato and pasta.

This means that as long as you eat a single one-cup portion of pumpkin or less, it shouldn't significantly affect your blood sugar levels. However, eating a large amount of pumpkin could drastically increase your blood sugar. As with any carb-rich food, portion awareness is key when managing blood sugar levels.

It's carbs where the difference lies. Potatoes have the most carbs at 20 grams per 100 gram serving. Sweet potato has 17-18 grams, and pumpkin has just shy of five, which is why it's so low-calorie.

"Dark chocolate covered berries and nuts [are a great choice] for both [types of diabetes] because the nuts have omega-3s. The dark chocolate has antioxidants and the berries are lower glycemic types of foods. They have more fiber, so they're friendly for both [types of diabetes]," she says.

By cutting carbohydrate intake to essentially zero, following a strict keto diet has been shown to lower blood sugar levels. For people with diabetes, though, Matteo cautions that low blood sugar should be avoided. “For people with diabetes, there is real cause for concern if their blood sugar drops too low,” she says.

"Carrots can be eaten on a keto diet, but in smaller quantities because they're higher in sugar than leafy greens," says Abby Langer, R.D., author of Good Food, Bad Diet. Since sugar counts as carbs on the keto diet, your average 1 cup of carrots has 12 grams of carbs, 4 of which are fiber.

Nutritionists and keto practitioners advise against eating sweet potatoes on a keto diet due to their high carbohydrate content. But you may be able to consume it in very small servings. If you limit your carb intake to 50 grams per day, you can only consume a little over one medium-sized sweet potato.

How many carbs per day keto? ›

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.

On the keto diet, you should restrict the consumption of starchy vegetables such as potatoes, yams, and corn.

Plenty of low-carb vegetable options include arugula, asparagus, bell peppers, broccoli, Brussels sprouts, cauliflower, kale, mushrooms, spinach, and tomatoes. Those vegetables provide other benefits like reducing the risk of certain chronic diseases, containing antioxidants, and providing filling fiber.

Pumpkin is low in calories and high in fiber, which may help with weight loss. Fiber can help you feel full, reduce appetite and food intake, encourage regular bowel movements, reduce blood sugar and cholesterol levels, and improve mineral absorption in the gut, all of which may benefit weight management.

Net carbs are calculated by taking the total grams of carbohydrate in a food and subtracting the amount of fiber. In this case, popcorn contains 6 grams of carbs per 1 cup serving and 1.2 grams of fiber, bringing the net carbs per serving to 4.8 grams. Yes friends, popcorn is indeed a keto food.