In this video, you’ll discover the top delicious fruits that you can have while on the ketogenic diet.
And of course, the ones that you must avoid.
You’re looking to start the Ketogenic diet, or maybe you’re already on it, and it seems
that the more information you read, the more confusing it gets. You’re finding all this
conflicting information, what you can have, what you can’t have. Some people are telling
you that you can’t have fruit at all, some people are telling you that you can. What
we’re gonna do in this video is we are gonna talk about the best Keto diet fruits and we’re
also gonna talk about the ones that you have to avoid. I’m also gonna teach you why this
concept of fruit on the Ketogenic diet is a little bit confusing.
Before we get started, I’m Dr. Zyrowski and welcome back to the channel. If you’re
new to the channel it’s a pleasure to have you here. Be sure to subscribe, hit that bell
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your health and your life.
Let’s go ahead and dive right in, and talk about the Ketogenic diet and fruit consumption.
First of all, this is why it gets a little confusing, because when you have people who
have a fatty liver, or people who have insulin resistance, they’re gonna be much more sensitive.
So, a good healthy individual approaching the Ketogenic diet can get away with a little
bit more fruit. Whereas somebody who has a lot of insulin resistance, they have a fatty
liver, or other issues going on, they’re gonna have to really make sure that they’re
staying away from it. Sometimes staying away from it all together, not even having a little
bit. Let’s go ahead and talk about the difference
in fructose versus glucose. When we talk about fruit we’re talking about fruit sugars and
that is fructose. We’re talking about general carbohydrates, we’re talking more about
glucose. Neither of them are great for the Ketogenic diet because they’re going to
throw you out of the state of Ketosis, but I’m gonna teach you why fruit in particular
is a little bit different than glucose. When we look at fructose, the big deal with it
is that it’s a huge burden to the liver. When you consume fructose, essentially what
happens is that it has to go to the liver to be converted into glucose before it can
be utilized for the rest of the body, or the cell. This is why in general when we talk
about the general population consuming a lot of high fructose corn syrup, or a lot of different
foods sweetened with fructose it is very bad for the body. It is far worse than glucose
because of the bad impact it has on the liver. Now remember, when you are on the Ketogenic
diet you are looking to the liver to actually produce Ketones to help you stay in Ketosis.
When we talk about fructose, you consume fruit and it goes straight into the liver, it is
very burdensome and it’s gonna really mess you up on the Ketogenic diet. It is also going
to have a longer-term impact. If we consume glucose we’re going to get that fast blood
sugar spike and then it’s going to go back down. When we consume fructose, it’s going
to not spike your blood sugars quickly, but it’s going to have that long-lasting impact
on your blood sugar. The other thing is that it’s gonna mess with your Ketones. You’re
gonna start having decreased Ketone levels. When you talk in terms of fruit containing
fructose on the Ketogenic diet, it is very burdensome to the liver, and it’s going
to mess you up a little bit. Ow when we talk about general carbohydrates and general glucose,
neither of these are great for the Ketogenic diet, but the thing about glucose is that
it’s used more directly by the cells. When you use glucose, it can be used directly by
the cell, by the muscle tissue for energy. It doesn’t just get slammed to the liver
and then have to go through this process to be converted. It can go right to the body,
used directly as energy. Also, when we take glucose it’s going to have a blood sugar
rise immediately, then it’s going to taper off where the fructose is just gonna keep
on going. It’s going to decrease Ketones as well. The big thing to understand here
is that fructose is more burdensome to the liver and theirs a greater chance that’s
it’s going to mess up your state of Ketosis. Following the Ketogenic diet, we have to be
careful with that. We have to be very careful with fatty liver, insulin resistance, it is
going to mess with you a little bit more and you may have to take fruit out altogether.
Let’s talk about the best and worst fruits, and what you really need to know here. Now
when we look at these fruits right here, I’m talking in terms of net grams of carbs. Each
one of these is based on one cup. Blackberries are gonna have about 6 grams of net carbs
per cup. Going down the list, strawberries – 8, raspberries- 7. These are going to
be some of your best fruits right here. Avocados, now I know that for my analytical people here
I had to put it in the fruit section. Now most people are going to say, “well that’s
a vegetable”, it’s actually a fruit. It’s going to have about 4.5 net carbs per cup.
The other thing that we’re looking at is lemon and lime, this is based on a cup. Most
people aren’t going to go eat a cup of lime, a cup of lemons, but the good thing to know
is that you can actually just go and put it in your water and you can put it on some of
your different foods that you’re eating and it is not a big deal. We’re getting
towards the upper end of the spectrum here of what we want to be having. Grapefruit is
going to be 11 net grams per cup, and then green apple. The green apple you have to be
careful with. This is getting towards the upper end, but one green apple is going to
have about 12 grams of net carbs per cup. Green apple, be careful with, it is on the
upper end so just a little bit if it is something that you really want to have that day. Now
let’s talk about some of the worst. When we look at these it’s important to realize,
we are talking about some pretty small number here. Conversely when we look at some of these
other fruits like grapes, they have 26 grams of net carbs per cup. Banana-30, pear-31,
mango-30, these are the worst ones, and the reason why you need to know this is because,
for some reason if you are trying to slip a little bit of it in to your diet, know that
these are going to really mess you up. If you want to learn the beginner’s grocery
list on the Ketogenic diet I did a whole video on that and it will teach you all of the must
have foods that you need to have while on the Ketogenic diet. Check out that video,
it’s very educational. Mangoes have 30, pineaplles-19, and cherries are 18. The other
thing that I want to really point out here is that you want to stay away from the dried
fruits. Those also are going to really strike your blood sugar. A lot of people are looking
for those on the go fruits and on the go foods while on the Ketogenic diet. They’re getting
dried bananas, dried apricots, that sort of thing. You want to make sure you stay away
from those if you don’t want to throw yourself out of ketosis.
That wraps up this video, give it a thumb up, I’d greatly appreciate that. If you
have any questions put it right down in the comment section, and also tell me your experience
with fruit in the comment section. I’d love to know, did it throw you out of Ketosis,
where you able to stay in, how much are you allowed in your daily regimen in order to
maintain Ketosis. I’d love to know, put it all in the comments, and also don’t forget
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I’ll see you in the next video.