Hey everybody it's Denise back with Keto With Denise and I want to talk about a common
question that I get asked all the time what fruits can I eat when I'm doing
keto or why can't I have this fruit versus that fruit let's go ahead and
answer that question so you can understand how fruits fit into your Kido
journey this is about addressing insulin resistance remember that body producing
too much insulin and not being able to actually receive that insulin into
yourselves so let's take a look at what's causing insulin spikes as it
relates to fruit fruit is good for you it's got a lot of the movements but when
you are starting this keto journey you want to minimize the carbs and sugars
that you're taking into your body to address insulin resistance okay so let's
take a look at and let's see what we've got well we talked about keto and fruits
you know with keto we've said this in other videos we target our carbs daily
input this is for the day not per meals I had somebody asked me is this you know
should I eat this many carbs per meal absolutely not that's what got us into
this shape to begin with so our car total for the day is 20 grams of 50
grams of carbs right so let's take a look at our fruits we're going to look
at the calories in them the fat the carbs the sugar the fiber the protein
the same nutritional information you would look up when you're looking at any
food we just put it up here for you so an apple that's a common fruit I love
apples but I've decided that I will not eat them while I'm on this journey and
you know there are times when you can incorporate them down the road but not
when you're getting started so an apple has
five calories no big deal to read less than one gram of fat in at point 325
carbs and one medium Apple but then when you look at the sugar 19 grams of sugar
remember the teaspoons how you calculate your sugar we have that in another video
every 4 grams of carbs is one teaspoon of sugar
do the math that's almost five total teaspoons and one Apple that's a lot of
sugar and you'll see here the fiber which offsets some of the cars but not a
lot and then just half a gram of protein not a lot so that's why you know an
apple you can do without the banana comment I used to eat a banana a day
lots of potassium in bananas but at the same time lots of sugar too so you look
at it 105 calories not a big deal not a whole lot of fat in it but a whopping 27
grams of carbs in one banana 14 grams of sugar and 3 grams of fiber and only one
gram of protein in it so bananas are know as our apples are know because they
are high in carbs high in sugar and that's what you're trying to decrease
remember that target goal if you're trying to lose weight and get you know
the weight off with your keto program then you want to be closer to the 20
grams of carbs we've already exceeded that with one Apple or one banana for
the entire day you're going to be taking in more carbs with other food so you've
already exceeded more than likely that target goal okay grapes love grapes who
doesn't right one cup of grapes about sixty-two calories no big deal less than
a gram of fat again no big deal but when we hit these cards 16 grams of carbs 15
grams of sugar that's really high you're talking about 4 teaspoons of sugar
Justin that one cup of grapes and if you were
like me you're not going to eat one cup you're going to eat that whole bunch
before you know it because they're all you know they're so good and they're so
you know so easy to eat so we're gonna say no to the grapes on
your keto journey okay look at watermelon okay it's that season right
they're already hitting the stores and you know all these sales and things like
that is that time of year Kenneth vane whatever anyway sometimes you eat them
all year round but the thing about it this is one cup of watermelon because
you know you can't even eat one cup I couldn't so I will say not a big deal on
the calories with 85 less than a gram of fat notice that fruit doesn't have a
whole lot of fat in it that's why we don't go to fruit to get our fat 21
grams of carbs 17 grams of sugar again very high in carbs and sugar when you
look at your daily goal so we're going to say no to that because remember I
have this saying nothing tastes as good as great health field so I don't care
how good these things taste we are after better health this is to improve our
health so let's say no to the watermelon right now but let's look at some of
these berries strawberries at the half cup and if you want a cup you can do the
math and see not a lot of calories with 24 less than a gram of fat 6 grams of
carbs and that half a cup and even sugar is only 3 grams and then you get a fiber
so it's going to offset the amount of carbs there buy a cup almost 2 grams
when you look at it so only 4 grams of carbs in that half cup of strawberry so
strawberries can be a yes yes in moderation I wouldn't do it whole
lot of them I would just keep it in moderation
blueberries 1/2 a cup of blueberries you'll see the calorie count is low my
fat count is low less than a gram of fat my carbs are around 10 so 10 grams of
carbs with seven grams being sugar and two brands are so being fiber so really
eight net grams so I would do blueberries in moderation I would say
yes to them but again in moderation I'll just say in moderation so you can enjoy
them it's not something I would pound on cups of it every day raspberries have
cup low in calories as you'll see low in fat less than a gram low in carbs as
well with 7 grams of carbs 3 of which is sugar low in sugar and also 4 grams of
fiber in the half cup of raspberry so this is a whopping yes raspberry is get
and a Goldstar I had a gold star because they will not raise your glycemic index
is one of the better fruits that you can have on your keto journey and let's look
at blackberries with competing really close to raspberries only 31 calories
less than a gram of fat 7 carbs this is half cup again with 3 sugars and 4 of
your of the fiber so again raspberries aren't big yes I mean blackberries and
raspberries so if you want to focus on these I would do it in this order I
would do raspberries blackberries strawberries and blueberries I can do
them in that or and then notice if you want to combine these 1/2 cup is a lot
when you put them all together in a serving that's a lot of berries together
so sometimes I just do a mixed berry Bowl and I do quarter cups of all of
these and it just works out fine now again I'll have that as a treat now
give me some of these recipes are on the site where you can just do a smaller
berry Bowl with some heavy whipping cream mixed up to make whipped cream
it's very good so we'll have we have those recipes on the site so this is
really how you look at it you want to target your cards and your sugars and
that's going to tell you whether or not you really need to incorporate that
fruit into your keto journey hopefully that's been helpful to you thank you so
much for watching we'll see you on the next video hi if you haven't subscribed
to my channel already go ahead and click that subscribe button
and by the way click the bell too so that you'll be notified when there's new
content like this thank you again for watching