In this video, I'm going to take you through the best fruits for a low carb
or ketogenic diet. By the end of this video, you will know which fruits you can
eat and which you might need to be a bit more careful of. It's a controversial
topic so let's get going.
Hey Carbdodgers! I'm Dr. Dan Maggs it's been over
three years since I lost thirty kilograms by carb dodging and this
channel is all about helping you do the same. I release new videos every Tuesday
so be sure to hit the subscribe button and click the bell to get notified when
I release a new video. Today we are diving into fruits and it's important
because this is an area where I see a lot of mistakes being made by people who
are new to low carb or ketogenic diets. Cutting fruits can be a difficult
mindset for a lot of people to accept because fruits are for a long time had
this reputation of just all being great for our health.
Just look at the front cover of most "so-called health magazines" and you'll see images like this one
But a lot of fruits are quite high in sugar and if you're someone who's never been
overweight and are metabolically healthy then yeah you may well be able to eat
whatever fruit you want without any issues but we're now realizing that
being overweight simply isn't just a problem of overeating
but there's a degree of metabolic damage that goes along with it.
So I'm not saying that fruits are simply bad but if you're trying to lose weight on a low
carb diet then you'll probably need to be mindful of your fruit intake in order
to be successful and I know I won't have convinced everybody that fruit should be
restricted because well haven't humans always eaten fruits?
But just consider this, in the modern world fruits are not what they used to be many modern fruits
have been selectively bred to be more palatable and easier to eat than their
naturally occurring versions and that means they have a higher sugar content
and a much lower fiber content and the supply of our fruits has changed.
Think about where you live. Do fruits growing the wild all year round?
Fruits are typically seasonal and therefore we wouldn't naturally have
year-round access to fruits so just we do due to modern agricultural
techniques and international fruit shipping.
Now if you saw my last video about low carb vegetables and the links up here by the way then you'll know that
I set the threshold for what I called a low carb vegetable at 5 grams of net
carbs per 100 grams and there are a few items in there which were
technically fruits in the botanical sense such as tomatoes, avocados and
members of the squash family but we're talking about fruits in the culinary
sense here and unfortunately there aren't many fruits that hit that same threshold
Now some berries just about fall into that category raspberries and
blackberries are just 5 net carbs per 100 grams. Strawberries only just
miss out at 6 net carbs but blueberries have about double the carb
content of these at 1. So if you're on a strict ketogenic diet where you're
aiming to consume less than 30 grams or even less sometimes in a day in order to
stay in ketosis then it's easy to see how you could quickly use up your daily
carbohydrate allowance with just a few handfuls of these berries.
Lemons also fit this category at 5 net carbs 100 grams but lemons are one of those fruits
that you tend not to eat a lot of use a small amount maybe in cooking or slices
chopped up in water to drink. So from that respect you're pretty good to go
with lemons and if you're not on a strict ketogenic diet then you may be
able to consider some of the fruits with a slightly higher carb count.
For example, the flesh of coconuts has 6 net carbs per 100 grams.
Melons are also a really good option here. Cantaloupe at 7 honeydew and watermelon at 8
grams of net carbs per 100 grams and with all these fruits you just have to
be aware of portion sizes because after all fruit is nature's candy and it can
be quite easy for some of us to consume large amounts of fruit. For example, 1
cup of watermelon weighs about 160 grams, so that's 11 or 12 net carbs per cup.
Peaches and apricots are another fairly decent option at 8 per hundred grams to
a single piece of fruit weighing about 150 grams
will be about 12 net carbs in total and the carb counts just keep
going up from here. At 10 net carbs per hundred grams we find oranges, plums and
cherries 11 we've already mentioned them blueberries at 12 we find apples, pears
kiwis and pineapples. At 13 we find mangoes. Jump up to 16, we find grapes
which have always thought what better consumed as wine anyway.
Right up to bananas at 20 grams of net carbs per hundred grams and if you know of any
fruits that have a higher count than that then please let me know in the
comments down below. I hope this has been useful but before I
go I just want to put this into a bit of context all these fruits even grapes and
bananas are still way below the carb content of many of the sugar filled
snacks that we encounter on a day-to-day basis and are far better than reaching
for dried fruits like raisins which have about 75 grams of net carbs per 100
grams and the same bits of fruit juices and fruit smoothies which are similar in
their sugar content to full sugar sodas. Now this video is part of a playlist
that you can find on my channel which is called "What Can I Eat on a Low Carb Diet?"
and I'll put a link to that playlist in the last 20 seconds of this video and
you can click on that to view all the other videos that have made in this
series about different food groups or if you want to downloadable guide then
we've put together a guide to the carb content in different foods which
includes fruit, nuts, vegetables and we've covered some of the more tricky areas
such as seafoods as well as low carb drinks and alcohol and the link to get
that will be in the description down below this video
I hope this video has been helpful if it has then please give the video a like so
that I know to make more like this subscribe to my channel and hit the bell
if you want to get notified whenever I release a new video the playlist I
mentioned is now linked on screen over there and I'll see you next Tuesday