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

FAQs

How much coconut can you eat on keto? ›

6) Coconuts

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.

A 2-tablespoon (15-gram) serving provides 9 grams of total carbs and 4 grams of net carbs ( 4 ). In most recipes, you need only a small amount of coconut flour. It absorbs lots of liquid, so using it as a 1-to-1 substitute for flour will result in an extremely dry product unless you add extra liquid ingredients.

Nutrition Facts

As you can see, almond flour is far higher in fat than coconut flour, making it superior for those following a Ketogenic Diet, or a Low Carb High Fat (LCHF) diet. Coconut flour is far higher in carbohydrates than almond flour.

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.

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.

Keto Net Carb Diet. On the ketogenic diet, the "net carb" is the amount of carbs in a food minus the fiber and sugar alcohol. Fiber and sugar alcohol are subtracted because the body does not fully absorb them. The keto net carb diet limits daily carbohydrate consumption to 20-50 grams to induce ketosis.

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

Almond flour , the most commonly known and used nut flour – is available in most grocery stores and relatively simple to use when replacing high-carb flours.

Unsweetened almond milk, coconut milk, macadamia nut milk, flax milk, soy milk, cashew milk, and pea milk along with half-and-half and heavy cream are all keto-friendly milk options.

Almond flour is often considered the keto “all-purpose” flour. Generally, you can use almond flour at a 1:1 ratio with regular flour.

Can too much almond flour kick you out of ketosis? ›

With only 2 net carbs per 28g, almond flour qualifies as being keto-friendly. Not just is this keto-friendly, but it also provides micronutrients that help the body heal and stay fresh on the keto diet.

You can enjoy shredded unsweetened dried coconut in moderation as part of a balanced keto diet, and it can be a delicious addition to recipes like smoothies, baked goods, and snacks.

A 55-gram serving of coconut has 9 grams of carbohydrates. Its glycemic index, or GI, is 42. The glycemic index measures how much some foods and drinks raise your blood sugar when compared to pure glucose.

While unsweetened coconut water is a source of natural sugars, it's a much better choice than other sugar-sweetened beverages and will have a lower effect on your blood sugar levels.

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.

Coconut oil is largely made up of medium-chain triglycerides (MCTs). These particular types of fats actually boost fat burning. When combined with the ketosis process, you've got a winning combination. Adding coconut oil has actually been shown to speed up the fat burning of the keto diet.

The amount of coconut oil on a ketogenic diet varies. Start with 1-2 tablespoons and adjust based on your daily calorie and fat goals. Too much can lead to excess calorie intake.

However, if you're doing keto for weight loss, you'll want to limit your coconut oil intake. It's a very calorie-rich food, packing 120 calories per 1 tablespoon (14 grams) ( 5 ). Even on the keto diet, you won't lose weight if you eat more calories than you burn.