How Many Carbs In Pomegranate

Nutritional Facts Of Pomegranate

• 78% of the Pomegranates composition is water. It has around 19 g of carbs, of which dietary fibre contributes 4 g. The fibre content is intact in the seeds and makes up for 20% of the daily value. It has a decent 83 calories for a 10-gram serving.
• Pomegranates have abundant phytochemicals like polyphenols. However, processing and pasteurising the fruit reduces its phenolic activity.
• Pomegranates are rich in ellagitannins, also known as punicalagin. They are potent antioxidants that make the fruit stand out in front of the rest. Pomegranate contains three times more antioxidants than green tea and red wine.
• Pomegranate peel extracts are crucial dietary supplements and preservatives. They contain large amounts of polyphenols, catechins, and condensed tannins.
• The seeds of the fruit give an oil that is rich in punicic acid. It is a type of good fat that makes up about 65% of the oils composition. These fats have multiple health benefits.
• High amounts of vitamin K, C, and folate make the vitamin profile. In addition, a significant amount of vitamin E is present in this fruit. In addition, riboflavin, thiamine, and pantothenic acid are also present.
• The mineral content of pomegranates is rich in manganese, phosphorus, potassium, and zinc. More negligible traces of iron and calcium make it to the list too.
• Vitamin K makes up 16% of daily value and vitamin C for 12%.

Pomegranate Calories Nutrition Facts And Health Benefits

Pomegranate is a ruby-red fruit with juicy seedscalled arilsthat can be added to salads, cocktails, and meat- or rice-based entrees. This versatile fruit provides important vitamins and minerals, such as vitamin C and copper, along with a healthy dose of fiber.

Like most fruits, pomegranate is very low in fat and sodium. While it can be labor-intensive to free the arils from the flesh of the pomegranate, it’s worth it for their bright flavor and antioxidants.

Can Boost Your Exercise Performance

The benefits dont stop there. Because pomegranate is also rich in dietary nitrates, it has been shown to boost athletic performance.

This is because it can improve blood flow, delay fatigue, and improve efficiency. And with many keto-dieters participating in physical performance, this an important benefit to consider.

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Is Pomegranate Juice Helpful And Safe For People With Ra

Q: What is pomegranate extract and is it safe?

A: Pomegranate extract is a concentrated version of pomegranate juice. You may find it in liquid form, but you can also find it in the form of a supplement or powder.

Note that the Food and Drug Administration doesnt regulate supplements , so there isnt any oversight on the quality and safety of the product. Some companies have gotten in trouble for overstating the health benefits of the products theyre selling. Keep that in mind and approach juices and supplements with caution.

Is Pomegranate Keto Carbs And Calories In Pomegranate

There are so many reasons why you should be eating pomegranate on a regular basis. This bright red fruit contains hundreds of edible seeds called arils. These sweet, juicy seeds can be eaten in their entirety and their nutritional benefits are truly amazing!

One of the healthiest foods on the planet, pomegranates are loaded with antioxidants powerful plant compounds that reduce cell damage in the body. But that isnt the only health benefit this fruit offers It also offers powerful properties that reduce inflammation in your body that also reduce your risk of heart disease and cancer.

Did you know that eating pomegranate can actually help you to loseweight? Its true! Even if youre followinga low carb diet, you can still enjoy a ¼ cup serving of pomegranate seeds addedto your salads, dishes, or smoothies.

Keep reading to find out all the interesting ways this superfruit can assistyour low carb diet to support your overall health and vitality.

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How Many Carbs Are In Pomegranate

A whole pomegranate contains 52.7 grams of carbs and 41.4 grams of net carbs. The juice contains 34 grams of total carbs and 33 net carbs, and one-quarter cup of arils contains 8.2 grams of total carbs and 6.4 net carbs.

From these numbers, you can tell that the arils are safe on a healthy keto diet.

The Best Way To Prepare And Eat A Pomegranate

The pomegranate isnt something youll want to bite into. Rather, youll need to cut through the skin to extract the arils. Before you do that, though, put on a pair of gloves and an apron, because pomegranates are messy and can easily stain whatever youre wearing. Trim off the crown end of the fruit, which is the end that sticks out more than the other.

Next, youll score the skin of the pomegranate a total of three or four times until you can easily break it into smaller pieces. Place the pieces of the fruit in a bowl of water and use your hands to release the arils from the rind. The arils will sink to the bottom of the bowl. When youve extracted all the arils in the fruit, toss the rind, which should be floating at the top of the bowl, and strain the rest of the bowls contents until youre left with only the arils.

You can enjoy the arils as is, or you can place them in a blender to release their juices. After a few pulses , strain the juice from whats left of the seeds, and enjoy.

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Can I Eat Fruit On Keto

Dont panic, though. That doesnt mean you cant eat fruit on keto.

Some fruits are actually very low in carbohydrates. You just need to know which ones.

Its important to note that eating fruits has a lot of benefits. Packed with fiber, vitamins, and antioxidants, eating fruit is good for your health. Whether youre keto or not.

What types of fruit are keto-friendly? Berries are known to be some of the most keto-friendly fruits out there.

Some of the other fruits allowed in moderation are plums, watermelon, fresh figs, and apricots.

But what about pomegranate?

Is Pomegranate Safe For Diabetics

Pomegranatejuice has a GI of about 60, as it contains a fair amount of natural sugars givingit a moderate glycemic load. However,the seeds are low on the glycemic index at around 18 therefore, they are abetter choice for diabetics. In fact, pomegranateseeds have a positive effect on blood sugar as they contain important antioxidantsthat help regulate your blood sugar and insulin levels.

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Pomegranate Juice And Dry: Keto Friendly Or Not

Pomegranates can be hard work. Since getting the small edible seeds from underneath the inedible skin can be time-consuming and messy, many people opt for pomegranate in a more convenient form, dried or juiced.

Are these keto? Both dried pomegranate seeds and pomegranate juice are full of added sugar.

Youve guessed it. They are not keto.

One serving of pomegranate juice has around 30g of sugar. So while eating fresh pomegranate is allowed on a keto diet, you should stay away from pomegranate juice or dried seeds.

Can Pomegranate Help With Weight Loss

Pomegranate contains antioxidants, polyphenols and linolenic acid, amazing compounds that burn fat and jump start your metabolism. Pomegranate juice has also been shown to suppress appetite. The seeds, along with pomegranate leaf extract, have been linked with fat loss. Additionally, the fiber in pomegranate plays a preventative role in obesity.

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Potential Risks Of Pomegranate Tea

There do not appear to be any risks to drinking pomegranate tea.

You should be aware that, while some benefits of pomegranate may be conveyed through tea made from the seeds, you would be better off drinking unsweetened pomegranate juice to receive their full effect.

If you do choose to make pomegranate tea at home, be mindful of the amount of sugar you add to the drink. Too much sugar could negate any health benefits you gain from the pomegranate juice in your tea.

What Is A Pomegranate And How Did It Become A Superfood

The pomegranate fruit is best known for the jewel-like arils stored inside its leathery red rind. Pomegranates have been grown for centuries in India, Asia, the Mediterranean, and the tropical parts of Africa. In ancient times, pomegranates represented fertility, and the fruit has been depicted many times in art throughout history.

A few centuries ago, the fruit was brought over to North America, and its now grown in California and Arizona. Nearly every part of the pomegranate has been researched for potential health benefits, and thanks to promising results, its blown up in popularity. These days, youll easily find pomegranate in the form of supplements, juice, powders, extracts, and, of course, the fruit itself.

Part of the pomegranates reputation as a trendy superfood can be traced to POM Wonderfuls arrival on the market in the early 2000s. Before then, many people only thought to use pomegranates in holiday salads, but the creators of POM Wonderful popularized pomegranate juice by funding many studies that touted the fruits potential health benefits. Nowadays, its easy to find pomegranate juice in conventional grocery stores, not just health-specific ones.

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So How Should You Shop For And Store Pomegranates Exactly

Since pomegranates are typically in season from September to December, look for them in the fall and winter, says Zhu. Opt for a fruit that feels heavy for its size, which indicates its juice has not dried out. Avoid ones with bruises or cuts.

Store your pomegranate on the countertop for up to two weeks or refrigerate it for up to a month, says Zhu.

That Doesn’t Mean You Should Eat Pomegranates All Day Every Day Though

Given its potent anti-inflammatory properties, pomegranates might sound like the ultimate panacea. But that isnt quite the case. While pomegranates contain natural sugars and provide fiber to help slow down digestion and prevent blood sugar spikes, those with diabetes should monitor their sugar and carbohydrate intake closely, no matter what form that intake takespomegranates included.

You may also want to chat with your doctor before going ham on pomegranate if you take medications, Zhu says. Why? Like grapefruit, pomegranates inhibit the intestinal enzymes CYP3A4 + CYP2C9. This could spell trouble for the absorption of certain statin and blood pressure-lowering drugs, she explains.

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Does Pomegranate Help Cure Constipation

Pomegranatesare a high-fiber fruit that can help relieve constipation. A high fiber diet helps your bowels move moreefficiently and improves regularity.

A 2014 study published in The International Journal of Current Microbiology and Applied Sciences found that 80% of the fiber in pomegranate is insoluble. This study revealed that pomegranates contain more insoluble fiber than most other fruits and vegetables.

The seeds are generally safe for most people to eat, although excessive intake may cause intestinal blockage in those with chronic constipation. So, if you eat a lot of pomegranates, you may be better off spitting out the seeds after consuming the fruit.

Pomegranate Increases Physical Performance

Similar to beetroots, pomegranates promote better physical performance.

It helps delay fatigue after exercising. Studying a group of athletes efficiency post-workout elucidated this effect of Pomegranate. Consuming a gram of pomegranate extract showed a significant increase in their exercise efficiency.

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How Many Carbs In Pomegranate Juice

Are pomegranates low carb when juiced? Not really. One cup of pomegranate juice will set you back 32.6 grams total carbs and 32.4 grams net carbs .

The chart below summarizes grams of carbohydrate for all forms of pomegranate.

• 52.7 grams of carbohydrate
• 11.3 grams of fiber

The juices from pomegranate also contain antioxidants even more than popular foods like red wine and green tea . Pomegranate arils are also high in nutrients and minerals such as vitamin C, potassium, folate, and Vitamin K. For those on a low calorie diet instead of a strictly low carb diet, pomegranates may be a good choice.

Pomegranate juice has also been shown to reduce inflammation in diabetic patients , and may be linked to a reduction in LDL cholesterol and high blood pressure .

Other User Submitted Calorie Info Matching: Pomegranate Seeds

Pomegranate Seeds

• Vitamin A 0.0 %

• Vitamin A 0.0 %

• Vitamin A 0.0 %

• Vitamin A 0.0 %

Tesco Fresh Pomegranate Seeds Pack550g11g1g

• Vitamin A 0.0 %

Pomegranate Seeds – 1 Ounce190g5g0g

• Vitamin A 1.0 %

Pomegranate Seeds – 1 Ounce190g5g0g

• Vitamin A 3.0 %

Pomegranate Seeds 1050g26g1g

• Vitamin A 0.0 %

• Vitamin A 0.0 %

• Calories: 151, Fat: 4g, Carbs: 27g, Protein: 4g, Fiber: 5g

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They Might Boost Brain Function

Pomegranates wont singlehandedly give you a photographic memory, but they may do your noggin a solid.

In fact, research suggests the fruit can boost short-term cognitive performance in middle-aged and older people experiencing mild memory complaints. Again, you can thank those antioxidants here. The antioxidants in pomegranates help reduce free radical damage, including damage to the cells in the brain, contributing to overall health and support for brain function, Zhu explains.

Pomegranate Juice Can Be Healthy Too

Even though juice gets lots of side-eye, pomegranate juice packs some serious perks. “Both the whole pomegranate and the juice can provide several benefits due to their high antioxidant levels, Zhu says.

While pomegranate seeds contain extra fiber to stabilize your blood sugar and promote digestion and satiety, one serving of pomegranate juice a day can definitely do your body good by providing you those same glorious nutrients like vitamins C and K, Zhu says. If you do opt for the juice, though, just be sure to look for brands without any added sugars.

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How To Select And Store Pomegranates

The best pomegranates globally are grown in Afghanistans southern provinces of Kandahar, Balkh, Helmand, and Nimruz, known as the Pomegranate Belt.

Pomegranate fruits are considered ripe when they develop a distinct color and produce a metallic sound when tapped with the tip of the finger. It must be picked up at the appropriate stage before it becomes overmature otherwise, the seeds become tougher and inedible, and the entire fruit tends to burst open and become spoilt.

Look for well-developed, firm, and rich crimson red fruits in the marketplaces. Prevent eating spotted or overripe fruits because they might be bitter and inedible. Furthermore, avoid those that have surface cracks, mold, are bruised, or are shriveled because their flavor is inferior.

Store them in a cool, dark place at room temperature for 5-8 days or longer if you are storing them at home. Long shelf life is characteristic of pomegranates as a whole. You can also keep them in the refrigerator for a few weeks if you want to save time.

Pomegranate Lowers Blood Pressure

A study shows that the regular consumption of pomegranate juice reduces hypertension. However, it is primarily known to regulate systolic blood pressure.

According to this one human research, people with hypertension who consumed 150 ml of pomegranate juice daily for two weeks had a substantial drop in blood pressure.

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What Are The Side Effects Of Eating Pomegranate

Certain cholesterol-lowering drugs may interact with pomegranate juice. Because pomegranate juice and grapefruit juice have comparable effects on the body, drugs that interact with grapefruit juice may also interact with pomegranate juice. To keep safe, talk to your healthcare practitioner before adding the fruit to your diet if youre on medication.

Because pomegranates are high in vitamin K, they may interact with Coumadin, a blood clotting medication . However, because dietary amounts of vitamin K vary, talk to your doctor about your diet if youre taking this medication.

How To Prepare Fresh Pomegranate

To prepare fresh pomegranate you need to cut off both ends. You may see the membranes that divide the inside of the fruit. Cut into the skin from top to bottom along these ridges. Next, slice deep enough to cut through the skin and the white membrane without cutting the pomegranate seeds. Hold the pomegranate over a bowl of water and pry it apart with your fingers. Pull the seeds away from the membrane and skin, allowing them to fall into the bowl of water. The membrane will float to the top of the water, and the seeds will sink to the bottom. Remove the membrane, and throw it away. Drain the water from the seeds.

You can easily incorporate pomegranate into your diet by:

• Adding them to a quinoa salad with other fresh fruits and vegetables
• Sprinkle pomegranate seeds onto of yogurt with granola to make a parfait
• Give your salad a pop by adding pomegranate seeds
• Use pomegranate seeds or juice to add a kick to your favorite cocktail
• Mix pomegranate juice, rice vinegar, oil, garlic, and white sugar to make a salad dressing

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Pomegranate Helps Keep Your Heart Healthy

While no food acts as a quick fix, pomegranates do a pretty good job of protecting your heart. Some studies have suggested that pomegranate juice daily can help lower blood pressure by reducing LDL cholesterol and improving blood flow through the arteries, says Zhu.

Pomegranate’s various antioxidants all work together to promote heart health.

Is Pomegranate Juice Good For You What About Pomegranate Extract

Pomegranate juice is generally good for you, but you need to check the label first. You want to make sure youre drinking a pure form of the juice and not something thats been mixed with other juices or added sugars, which take away from the health benefits and can essentially turn the juice into another sugary beverage.

Pomegranate extract is also good for you for all the same reasons that pomegranate juice is. Its a concentrated version of the juice, so you can tap an even more concentrated dose of benefits. Youll find pomegranate extract sold as a liquid or as a supplement. Just keep in mind that the majority of the fiber is removed when pomegranate juice or extract are made. As a result, you wont reap quite the same filling benefits from either of these foods as you would from the fresh pomegranate.

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