Keto diet fruits. Are there fruits that you can eat on the keto diet? coming
right up so even though fruits and vegetables fresh ones especially are
nutritious and generally wholesome for people if you're on a keto diet you want
to learn which ones are high in carbohydrates and you want to restrict
those so today we're going to talk about fruits are there any fruits that you can
eat and as always people are looking for a straight yes or no answer and there's
no such thing because we are all so very different so the goal with keto diet is
to stay in ketosis to keep the carbs low enough that you're burning fat instead
if you add back too many carbs then your body goes for the carbs and forgets how
to burn the fat and you were kicked out of ketosis so there's a lot of variables
that influence this so before we go into the fruits themselves let's just go over
that your age your metabolism your your degree of insulin resistance your
genetics your activity level they all influence how easy it is for you to burn
fat and to stay in ketosis for some people 50 grams of carbs will still keep
them in ketosis whereas other people might have to go as low as 10 or
sometimes even just complete fast to to get into ketosis the other thing that
matters a lot is how much of the fruit are you eating so it's not just whether
you can eat a fruit is how much does it take before it becomes a significant
amount of carbohydrate and finally your goals how quickly do you want to make
this happen is it just like do you have specific goals or are you just trying to
stay in the general range for for health so let's dive right into it and talk
first about the ones that you really really want to avoid the fruits there
are almost pure sugar are the dried fruits
so raisins dates apricots and figs that are dried raisins have 75% sugar dates
have 68% apricots and figs around 55 some more than half of what you're
eating is pure sugar absolutely not okay on the ketogenic diet the next
group that you want to avoid are fresh but very sweet fruits things like banana
that has 20 grams figs have 16 in the fresh variety so dried figs have 54 but
fresh ones still have 16 grams of sugar grapes
lots of sugar 16 cherries 14 grams of sugar
mango 13 and Kiwi and pineapple have 12 grams of sugar and realize also that
these fruits have been engineered to be sweeter and sweeter and sweeter as our
cravings for sweets have increased they have engineered and manipulated the
fruits to carry more and more sugar so that's another part of the problem the
next group in orange are things that we have around a lot they're available in
almost every store and we consider them our basic fruits like apple blueberries
apricot orange and grapefruit so these are still they're not as sweet but
they're still very sweet and the only one I might say would be okay for some
would be blueberries because they're really tiny and you could have just a
few if you like to have for for a snack or something or just before you eat and
you want something sweet then having just a few blueberries is not going to
weigh that much whereas if you have a whole apple or a whole grapefruit or a
whole orange that's going to add up really really quickly if you are closer
to the 50 gram range and still stay in ketosis then you might be able to have
half an apple if it's a half of a small apple so you get 50 grams that would
give you about 5 to 6 grams of carbohydrate and that might be alright
for other people who tend to kick out of ketosis earlier than
any amount of of these would probably still be too much number four on the
list is lemon juice and now we're into the stuff that is probably okay
you're not going to consume a whole lot you're not going to consume a big
quantity of lemon juice so even though it has eight grams of sugar per hundred
you're only gonna maybe consume a teaspoon or two you're not gonna drink
down a half a cup or a cup so the tiny tiny amount that you get if you add a
little lemon juice to some water is negligible and the top three items on
the list are berries berries are generally the best type of fruit that
you can eat because they are low in sugar and high in fiber they have a low
glycemic index and you can have quite a few before you get up to a significant
amount of sugar my personal favorites are raspberries just because they give
you so much flavor they really packs a punch and the same thing with
blackberries strawberries are a little bit more diluted in flavor depending on
on what kind you you get of course but this again is just a personal preference
that I just think there's so much flavor that you get a lot out of it for just a
little bit you could still have a pretty good handful and stay under five grams
of carbs so again we have to keep all these variables in mind people want a
yes/no answer can I eat this can I not eat this there is no way of knowing
unless we take all of this into consideration and we use some trial and
error so if you know that it hardly takes anything for you to get out of
ketosis then you probably don't want to have any of this at all if you kind of
in the mid-range somewhere then yeah you can probably have some berries here and
there and if you're toward the upper end where you could have maybe 50 grams of
carbs and still stay in ketosis then you can probably have a
fair amount of the berries you could maybe have a few pieces of the stuff in
orange here the the blueberries apple orange you might even have a few
cherries or grapes here and there and still stay in ketosis and of course it
all matters how much you have of each thing and it depends on what your goal
is how quickly do you want to reverse this one thing to keep in mind is that a
lot of the underlying problems of what you're trying to deal with is insulin
resistance and most of that insulin resistance was caused by sugar and high
fructose corn syrup so sugar being 50% sugar 50% fructose and high fructose
corn syrup being 55% fructose those were the things that created the problem they
choked the liver essentially so fruit the primary carbohydrate in fruit is
fructose so if your liver is really really congested then in addition to the
ketosis part you might want to be very very careful with the fruits so if
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