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If you’re following a keto diet, oranges don’t seem like they should be on the menu. After all, aren’t they high in carbs? Well, the answer is yes… and no! Oranges aren’t exactly keto-friendly due to their high sugar content. One medium-sized orange has approximately 12 net carbs, which can quickly add up if you’re trying to maintain a state of ketosis. However, that doesn’t mean you can’t enjoy the citrusy, refreshing flavor of oranges. Here are some substitutions and tips to help you get your orange fix while staying in ketosis. 1. Mandarin Oranges Mandarin oranges, also known as Cuties or Halos, are small, sweet, and seedless. They have a similar flavor and texture to oranges but contain fewer carbs. One mandarin orange has approximately 4 net carbs, making them a great option for a keto-friendly snack or salad topping. 2. Orange Extract If you’re looking for a way to add orange flavor to your food without the extra carbs, try using orange extract. It’s a concentrated flavoring that’s often used in baking and cooking. A little goes a long way, so start with a small amount and gradually add more until you achieve your desired flavor. 3. Orange Zest Orange zest is the outer layer of the orange peel and is full of flavor. It’s often used in cooking and baking to add a citrusy kick to dishes. Orange zest contains minimal carbs, making it a great option for adding orange flavor to your meals without adding extra carbs. 4. Orange Flavored Drinks There are many orange-flavored drinks on the market that are low in carbs and sugar. Look for drinks that are sweetened with stevia or other keto-friendly sweeteners. You can also try making your own orange-flavored drinks by adding a few drops of orange extract or a splash of orange juice to sparkling water. In conclusion, oranges may not be the best option for keto dieters, but there are plenty of ways to enjoy the flavor of oranges while staying in ketosis. From mandarin oranges to orange extract, there are many substitutes and tips to help you get your orange fix. So go ahead and indulge in some citrusy goodness without breaking your keto diet!
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