If you're looking to reduce your intake of carbohydrates or beginning your journey towards a standard keto diet, you might be asking yourself, are tangerines keto friendly? And does it fit into my low-carb lifestyle?
In this post will be discussing the tangerine fruit, if it is on the keto-friendly fruits list, how many grams of carbs per fruit, and its beneficial nutrients.
So are tangerines approved for a low-carb ketogenic diet?
If you are watching your sugar intake and following a strict ketogenic diet with a daily carb limit of 20 grams to boost weight loss and gain health benefits, the answer is a definite no.
If you are on a low carb diet with a daily carb intake of 50 grams, then a tangerine would be a healthy fruit to add to your low-carb diet.
How many carbs are in tangerines
A single tangerine has 10.1 grams of carbohydrates and 1.3 grams of fiber, which equals 8.8 grams of net carbs.
Besides the high total carbs, tangerines are high in natural sugars like most citrus fruits, with 8 grams of sugar. This high sugar content could affect your blood sugar levels and throw you out of a state of ketosis.
Keto-friendly fruits
So we know tangerines aren't a good fit for keto dieters, so which fresh fruit can you eat on a ketogenic diet?
The good news is that berries like strawberries, raspberries, and blackberries are all low-carb fruits. Fresh coconut, olives, and avocadoes, are also keto friendly choices. Watermelon can be enjoyed in moderation (½ a cup contains 5.5 net carbs). Lemons and limes are the only type of citrus fruit that can work for keto dieters.
It can be difficult to know which are the best fruits to consume on a ketogenic diet, as most are high in net carbohydrates and grams of natural sugars. For a closer look, please read our article about keto-friendly fruits
Health benefits of tangerines
This healthy fruit is an excellent source of vitamin C and other essential nutrients. Tangerines are a good source of vitamins C, A, and B.
Vitamin C - 27 mg per serving of fruit (1 whole fruit), about 34% of your daily
Vitamin A - 1 medium tangerine has about 14% of your recommended daily intake.
Vitamin B - Tangerines contain B1 (Thiamine), B6 (Pyridoxine) and B9 (Folate).
This small fruit also is a good source of fiber, containing 5% of your dietary needs. Also includes small amounts of potassium, calcium, iron, and magnesium.
Tangerines reduce inflammation - Tangerines are a great source of vitamin C, which is a powerful antioxidant. Researchers believe that inflammation in the body can be lowered by consuming antioxidant-rich foods. https://bmcchem.biomedcentral.com/articles/10.1186/s13065-015-0145-9
Improves skin health - Tangerines help the body produce collagen, which improves wound healing and reduces signs of aging. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7146365/
May boost brain health - The antioxidants in tangerines (Vitamin C and nobiletin), may protect against free radical induced damage in the brain. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3783921/
Tangerines are a nutrient rich healthy snack, that can provide numerous health benefits. They contain potent antioxidants, which may support the immune system, reduce the chance of heart disease, and contribute to healthy skin.
What exactly are tangerines
Tangerines are smaller and sweeter than oranges with a slightly more reddish-orange skin. They are part of the mandarin family just like clementines.
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📖 Recipe
Keto Lemon Cake
Ingredients
Lemon Cake
- 2 cups fine almond flour
- ⅓ cup coconut flour
- 1 ½ teaspoon baking powder
- 1 teaspoon baking soda
- ¼ teaspoon salt
- 5 large eggs room temperature
- ⅔ cup granulated erythritol or monk fruit
- ½ cup buttermilk
- ½ cup unsalted butter melted and cooled
- 3 T pure lemon juice
- ½ T lemon zest
- 1 teaspoon vanilla extract
- ½ teaspoon lemon extract
Lemon Cream Cheese Frosting
- 8 ounces cream cheese
- ½ cup unsalted butter
- 1 ½ cups powdered erythritol
- 1 T heavy cream
- 1 teaspoon lemon zest
- 1 teaspoon vanilla extract
- ½ teaspoon lemon extract
- Pinch kosher salt
Instructions
Lemon Cake
- Preheat the oven to 350 F degrees F. Line the bottoms of three 6-inch OR two 8-inch or 9-inch round cake pans with parchment paper rounds, then spray with nonstick baking spray. Set aside.
- In a mixing bowl, whisk together almond flour, coconut flour, baking powder, baking soda, and salt set aside.
- In a separate large bowl, combine eggs, erythritol, buttermilk, cooled butter, lemon juice, zest, and extracts. Mix until thoroughly combined.
- Slowly add the dry ingredients to the wet and mix until combined. Allow to sit a couple minutes so the coconut flour can absorb the liquid.
- Divide the batter evenly between the prepared baking pans and bake for 20-25 minutes, until a toothpick comes out clean.
- Allow the cakes to cool in the pan for at least 30 minutes before transferring to wire racks to cool completely. Remove the parchment paper liner and frost as desired.
Lemon Cream Cheese Frosting
- In a mixing bowl or stand mixer, beat cream cheese and butter for 4-5 minutes, until smooth and creamy.
- Add the powdered erythritol and mix until smooth and creamy.
- Add heavy cream, zest, extracts, and salt. Mix until fluffy, adding more cream if desired for a smoother frosting.
- Spread the frosting between the cake layers and on sides using a spatula. Serve or refrigerate until ready to serve.
Notes
- Store leftover cake in the refrigerator for up to three days.
- Allow ingredients, especially almond flour and eggs, to come to room temperature before mixing.
- Use fresh lemons for the best flavor
- Allow cakes to cool before frosting, otherwise it will melt.
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