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Is Burahol Keto-Friendly?

Burahol on a kitchen counter

Navigating the world of exotic fruits and dietary restrictions can be complex, and when it comes to the ketogenic diet, the question of 'Is Burahol Keto-Friendly?' becomes particularly relevant.

Unfortunately, the delightful Burahol, despite its unique taste and nutritional benefits, is not an ideal fit for those adhering to a strict keto diet due to its high carbohydrate content.

However, this doesn't mean you're out of options.

In the following sections, we delve into the details of Burahol's nutritional profile, discuss its place in a ketogenic diet, explore ways to avoid it, and introduce potential keto-friendly alternatives.

While Burahol may not fit into your keto meal plan, there's a whole world of low-carb, delicious foods waiting for you to discover.


  • Sorry, but Burahol is not keto-friendly due to its high carbohydrate content.
  • Despite its unique taste and health benefits, Burahol can disrupt the delicate balance of macronutrients required for ketosis.
  • Wondering why? Keep scrolling to uncover the challenges of maintaining ketosis while consuming Burahol.

Is Burahol Keto-Friendly?

Let's get straight to the point: Is Burahol keto-friendly? Well, when we look at the numbers, the answer is not really. Now, let's break down why.

The macronutrient composition of a food plays a huge role in determining its compatibility with the ketogenic diet. As you may know, the ketogenic diet is all about high-fat, adequate-protein, and low-carbohydrate food choices. The goal is to keep your daily carbohydrate intake so low that your body switches from burning carbs to burning fat for energy—a metabolic state known as ketosis.

Now, let's consider Burahol. According to nutritional facts, 100 grams of this unique fruit contains 13.38 grams of net carbs. Net carbs are the total carbs minus fiber and sugar alcohols, and are the types of carbs that count when you're on a keto diet.

Here's where the challenge arises: most individuals on a ketogenic diet aim to consume between 20 and 50 grams of net carbs per day, depending on various factors like age, gender, level of physical activity, and personal weight loss goals.

This means that a 100-gram serving of Burahol would take up a significant portion, if not all, of your daily carb limit if you're on the lower end of that scale. This would leave little to no room for other nutritious, low-carb foods such as leafy greens, avocados, or nuts and seeds, which are important for meeting other dietary requirements.

Can Burahol be Incorporated into a Strict Keto Diet?

Considering how we've established that Burahol's high net carb content is not precisely keto-friendly, you may be wondering if there's any wiggle room. Can Burahol be incorporated into a strict ketogenic diet in any way?

The answer, unfortunately, veers towards a no. The ketogenic diet is a precise nutritional approach requiring careful tracking and monitoring of carbohydrate intake to ensure your body maintains the state of ketosis. Consuming foods high in net carbs, like Burahol, can potentially disrupt this delicate balance and pull your body out of ketosis.

Strict keto dieters typically aim for no more than 20 grams of net carbs per day. Considering that a 100-gram serving of Burahol offers over 13 grams of net carbs, you can see how quickly this would consume a large chunk of your daily carb allowance. This would leave you with very little room for other essential, nutrient-dense, low-carb foods needed for a balanced diet.

One proposed method to avoid accidentally over-consuming carbs is to use a carb tracking app or tool. These can be invaluable in helping you monitor your daily carb intake, ensuring you stay within your specified limit. They can also help you plan meals, track your macros, and even provide insights into the nutritional breakdown of different foods.

Delving into the Carbohydrate Content of Burahol

To fully grasp the keto incompatibility of Burahol, let's delve deeper into its carbohydrate content. As with any food, understanding the macro-nutrient breakdown, and in particular the carbohydrate content, is crucial for anyone adhering to a low-carb or ketogenic diet.

As you may know, carbohydrates are one of the primary nutrients found in our food and come in various forms, like sugars, starches, and fibers. In the context of a keto diet, what matters most is the concept of 'net carbs.'

Net carbs are the carbohydrates that your body can digest and use for energy. The calculation is simple: you subtract the grams of fiber (and sugar alcohols in some cases) from the total grams of carbohydrates. This is because fiber and sugar alcohols have a minimal impact on blood sugar levels, and hence, are typically discounted.

Now, onto Burahol. A 100-gram serving of this exotic fruit contains 13.38 grams of net carbs. That's the amount of carbohydrates that would potentially be absorbed by your body and used for energy. To put this into perspective, if you were to consume a 200-gram Burahol fruit, you'd be looking at over 26 grams of net carbs, a figure that exceeds the daily limit for many individuals on a strict ketogenic diet.

These figures highlight how quickly carbs can add up, especially when consuming fruits like Burahol. It's crucial to keep these numbers in mind when planning your diet and ensuring your daily meals align with your macro-nutrient goals.

Nutritional Snapshot of Burahol

Burahol, often used as an alternative to Mangos, offers a rich profile of nutrients in a 100g sample. First, let's discuss its macronutrients. With 13.38g of net carbs and 1.6g of dietary fiber, Burahol provides a decent amount of carbohydrates needed for energy. It also contains 0.38g of total fats and 0.82g of protein, which are fundamental for numerous bodily processes.

As for its micronutrients, Burahol stands out with 168.0mg of Potassium, a mineral key to heart and kidney functions. It also contains 36.4mg of Vitamin C, an antioxidant vital for immune health. Notably, it offers 640.0ug of Beta-carotene, a source of Vitamin A known for promoting good vision.

The mineral profile is also noteworthy, with Magnesium, Calcium, Copper, Iron, Phosphorus, Selenium, Zinc, and Manganese all present, contributing to various aspects of health like bone strength and enzyme functions.

The presence of several B vitamins, including Thiamin, Riboflavin, Niacin, Vitamin B-6, and Pantothenic acid, plays a crucial role in energy metabolism and brain function. Moreover, the Folate content promotes cell health and growth.

What makes Burahol unique is its content of less common nutrients like Lutein + zeaxanthin and other carotenoids like Lycopene and Cryptoxanthin, beta. These compounds are known for their antioxidant properties.

Nutrient NameAmount and Unit per 100g
Net Carbs 13.38g
Carbohydrate, by difference 14.98g
Fiber, total dietary 1.6g
Total fats 0.38g
Protein 0.82g
Sodium, Na 1.0mg
Potassium, K 168.0mg
Magnesium, Mg 10.0mg
Calcium, Ca 11.0mg
Vitamin A 54.0ug
Vitamin B-6 0.12mg
Vitamin C, total ascorbic acid 36.4mg
Vitamin E (alpha-tocopherol) 0.9mg
Vitamin K1 4.2ug
Copper, Cu 0.11mg
Iron, Fe 0.16mg
Phosphorus, P 14.0mg
Selenium, Se 0.6ug
Zinc, Zn 0.09mg
Beta-carotene 640.0ug
Cryptoxanthin, beta 10.0ug
Lycopene 3.0ug
Lutein + zeaxanthin 23.0ug
Manganese, Mn 0.06mg
Thiamin 0.03mg
Riboflavin 0.04mg
Niacin 0.67mg
Pantothenic acid 0.2mg
Folate, total 43.0ug
Choline, total 7.6mg
Calories 60.0kcal
Water 83.46g
Tryptophan 0.01g
Threonine 0.03g
Isoleucine 0.03g
Leucine 0.05g
Lysine 0.07g
Methionine 0.01g
Phenylalanine 0.03g
Tyrosine 0.02g
Valine 0.04g
Arginine 0.03g
Histidine 0.02g
Alanine 0.08g
Aspartic acid 0.07g
Glutamic acid 0.1g
Glycine 0.03g
Proline 0.03g
Serine 0.04g
Fatty acids, total saturated 0.09g
Fatty acids, total monounsaturated 0.14g
Fatty acids, total polyunsaturated 0.07g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Burahol' was not found in FoodData Central, so nutritional data for 'Mangos, raw' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Burahol on a Keto Diet

The ketogenic diet is a delicate balance of macronutrients—fat, protein, and carbs—to keep your body in a state of ketosis, where it is burning fat for energy instead of carbs. Consuming high-carb foods like Burahol can potentially disrupt this balance and knock your body out of ketosis.

Let's delve into what this means. When you consume foods high in net carbs, these carbs get converted into glucose in your body. This glucose then becomes the body's primary source of energy, which is the opposite of what you want on a keto diet. The goal of keto is to have your body use fat as its primary energy source. Therefore, indulging in a Burahol fruit could potentially obstruct your progress towards reaching or maintaining ketosis.

Now, it's important to note that the high carb content doesn't mean Burahol is a 'bad' food. Quite the contrary, Burahol has its share of beneficial properties. It is reported to have a good amount of antioxidants, which are substances known to protect your cells against free radicals. Free radicals are compounds that can cause harm if their levels become too high in your body.

Furthermore, Burahol is known for its unique taste and texture, and is a well-loved fruit in its native regions. However, for those individuals pursuing a strict ketogenic diet, these beneficial properties of Burahol may not outweigh its high carbohydrate content.

Avoiding Burahol in Your Keto Meal Plan

Knowing how to navigate your food choices while adhering to a ketogenic diet can sometimes be tricky, especially when it comes to avoiding high-carb foods like Burahol. Here are some practical tips and strategies to help you avoid Burahol and still maintain a satisfying and diverse keto meal plan.

Firstly, knowledge is power. Being aware of the carb content of the foods you're consuming is crucial. Read food labels, use nutritional tracking apps, and when in doubt, do a quick search online. This will help you know for certain if you're about to consume something high in net carbs, like Burahol.

Be watchful in situations where Burahol may be present. This exotic fruit is often used in salads, smoothies, desserts, or as a standalone snack. Always ask or check the ingredients of the dishes offered, especially when dining out or at social gatherings.

Overcoming cravings for high-carb foods like Burahol can be a bit of a challenge, especially at the beginning of your keto journey. However, these cravings often decrease over time as your body adjusts to a low-carb diet. In the meantime, try finding satisfying substitutions. For example, if you're craving the sweetness of Burahol, opt for lower-carb fruits like berries.

It's also essential to ensure that you're eating a varied and balanced diet with plenty of other low-carb vegetables and fruits. This will not only help keep your carb intake in check, but will also make sure you're getting a wide range of nutrients, keeping your meals exciting, and your taste buds satisfied.

Keto-Compatible Alternatives for Burahol

While the high net carb content of Burahol may not suit a strict ketogenic diet, there are plenty of other fruits that can provide a sweet treat without disrupting your state of ketosis. Let's examine some keto-friendly alternatives that you can incorporate into your diet.

Firstly, berries are a fantastic low-carb alternative. Strawberries, raspberries, blueberries, and blackberries all have significantly lower net carb contents than Burahol. For example, 100 grams of strawberries contain only about 5.5 grams of net carbs, as compared to the 13.38 grams found in the same amount of Burahol. Berries can be used in a variety of keto recipes, from smoothies and salads to keto-friendly desserts.

Another solid option is the avocado. While it might not satisfy a sweet craving like Burahol, its creamy texture and mild flavor make it a versatile choice for many dishes. Plus, it's packed full of healthy fats, making it a staple in many ketogenic diets. You can use avocados in keto-friendly guacamole, salads, or even blend them into a smoothie for added creaminess.

Lastly, consider olives. These little fruits are high in healthy fats and very low in carbs, making them an excellent choice for a ketogenic diet. They can be enjoyed on their own, added to salads or meat dishes, or even used to make a keto-friendly tapenade.

Concluding Thoughts on Burahol and Keto

Throughout our exploration of Burahol and its place in a ketogenic diet, several key insights have come to light. We've learned that despite its unique taste and antioxidant benefits, Burahol's high net carb content poses a challenge for those adhering to a strict keto diet.

Eating Burahol has the potential to disrupt the state of ketosis, the metabolic process that is at the heart of the ketogenic diet. For those on this dietary path, avoiding high-carb foods like Burahol is essential in maintaining the delicate balance of macronutrients required for ketosis.

However, it's not all bad news. The world of low-carb, keto-friendly foods is vast and diverse, with many alternatives available. From the antioxidant-rich berries to the versatile avocado and the unique flavor of olives, there's a wealth of ingredients to explore and incorporate into your keto meal plan.

There's also a broader lesson here about the importance of personalizing your diet to suit your specific nutritional goals, dietary preferences, and lifestyle. While Burahol may not be suitable for a ketogenic diet, it might find a place in other dietary plans that have a higher allowance for carbohydrates.

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Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

Yes, Burahol is high in net carbs, which can potentially disrupt the state of ketosis if you're on a keto diet.