Are you a fruit lover? Then you have probably been eating fruits for the most part of your life.
But are fruits really that healthy and do you need them in your diet? The answer is NO.
In this article I am going to explain what fruits you can eat and how many, if you decide to start the keto diet.
Before I started keto I did enjoy some fruit from time to time, but I am not really a big fruit guy.
I did like those fruit shakes though, especially mango and milk smoothies.
My family always made us eat a lot of fruits, because they contain tons of vitamins.
Most fruits are way to sweet and have a high amount of fructose, apples, pineapple, watermelon, peaches and so on.
Giving your kids fruits is not a bad at all. Just when you are trying to lose weight consuming these types of fruits can hamper your weight loss.
Fruits contain natural sugars and can be healthy in moderation, but it can still be problematic when it comes to keto and fat loss because of high sugar content.
Now keep in mind that on keto that even you can eat these fruits in low amounts and I do not recommend eating them every day, just to satisfy that sweet tooth once in a while.
What fruits can I eat on the keto diet?
Here is a list of fruits and the amount you can eat on the keto diet:
- Avocados (yes this is a fruit) no more than 1 a day.
- Blackberries have14 grams carbs per cup, recommended serving is 1/4 cup a day
- raspberries have 15 grams carbs per cup, recommended serving is 1/4 cup a day
- strawberries have 11 grams carbs per cup, recommended serving is 1/2 cup not sliced a day
- blueberries have 21 grams carbs per cup, recommended serving is about 1/8 cup a day.
- 1 lemon has about 5 grams carbs, lemon water is recommended to drink on keto.
- 1 lime has about 7 grams carbs, lemon water is also recommended to drink on keto.
But fruit is natural, how can it be bad for keto?
The sugar content in most fruits are just way to high. You can easily consume more than 20 grams of carbs a day if you add fruits to your keto diet. To get into keto your carbs must be under 20 grams a day.
Yes, fruits are healthy and do contain fiber, but just not OK on keto.
The problem now compared to centuries ago, fruits were not what they are now. They have been genetically modified to be bigger and sweeter.
Difference between fructose and glucose and the effect keto.
Sources of glucose: breads, pasta, rice potatoes, milk, vegetables and more.
Sources of fructose: honey, fruit, sodas, candy and more.
Glucose is used by every single cell in the body opposed to fructose.
Fructose can only be metabolized in the liver and can not be used by every cell in the body.
Glucose: 20% liver workload.
Fructose: 100% liver workload.
The liver is what makes ketones and needs to be fully depleted of glycogen to produce these ketones.
Because glucose is used by every cell in the body, it can also be burned faster than fructose.
Fructose is not burned as fast and there for, will be stored faster by the body as fat.
The liver and muscle do store glycogen.
- The liver stores glycogen to be used by the body to maintain blood sugar.
- The muscles store glycogen for readily available energy for activity (exercising).
Once we have burned through the liver glycogen, the liver can then produce ketones, even if the glycogen storage in the muscles are still there.
So you see that consuming fruits can kick you out of ketosis faster and keep you out longer than just regular carbs.
The effect of glucose and fructose consumed after a workout.
In a study published by Annals of Nutrition and Metabolism they did a study how did glucose compared to fructose when it came down to post exercise recovery.
After 2 hours post exercise fructose did allow a some muscle recovery, but glucose did the most of the recovery work.
But, after 4 hours post exercise almost all the fructose had restored the liver glycogen and hasn’t touched the muscle glycogen.
This means that eating or drinking fruits/fruit shakes does not even help with muscle recovery as glucose does. You would just be restoring liver glycogen and that’s it.
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I also did have concerns about not eating fruits, but let’s take a look at Eskimo’s or Inuits for a second.
10 months out of the year, all of their nutrition is provided from animals, including: birds, walrus, polar bear and fish.
It is only in the summer that they gather a few plant foods such as berries, grasses, root stems and seaweed.
They have survived for centuries eating this way and an actual study has shown that hearth related issues are very rare within the Eskimo community.
In two years on the keto diet I have not eaten a single fruit that is not listed above. I do not feel the need for them and I feel great. My favorite fruit was the banana (still is) but I really do not feel the need. Maybe when I do a cheat meal I will remember to grab one for old times sake.
Any questions or concerns, be sure to leave them in the comment section.
Thank you for reading.