For years, low-carb dieters been told that to diet successfully, they must spend months eating nothing but protein and vegetables.
What counts is not the number of grams of carbs that you eat, but whether or not those carbs hit your blood stream fast enough to make your insulin levels spike–and then crash.
The topic of fruit and low-carb diets seems to come up all the time, so I thought I’d do the subject proper justice and write an article about it.
This involves limiting the foods that are highest in carbohydrates, including the usual suspects like candy, sugary soft drinks, root vegetables like potatoes, as well as grain products like pasta and bread. But fruit, despite the health halo, also tend to be fairly rich in carbohydrates, primarily the simple sugars glucose and fructose. Fruits are much higher in carbohydrates than low-carb veggies, but low in carbs compared to foods like bread or pasta. Whether any one person can or should include fruit in their diet depends on a lot of things. A person who eats 100-150 grams of carbs per day can easily fit in several pieces of fruit per day without going over their limit. However, someone who is on a very low-carb ketogenic diet with under 50 grams per day doesn’t really have much room. Instead of spending all the carb budget on 1 or 2 pieces of fruit, it would be better spent eating plenty of low-carb vegetables… which are much more nutritious, calorie for calorie. There has been a lot of talk about the harmful effects of sugar… mainly because it contains so much fructose. There is now evidence that when consumed in excess, fructose can lead to all sorts of problems like obesity, type 2 diabetes and the metabolic syndrome (1).


However, it is very important to realize that fructose is only harmful in a certain context. The harmful effects of fructose apply to fructose from added sugars, not from real foods like fruits. The best way to get into nutritional ketosis and experience the full metabolic benefits of low-carb diets is to reduce carbs, usually below 50 grams per day.
There are many reasons people adopt such a diet… some do it for health reasons such as obesity, diabetes or epilepsy. But even though some low-carbers may do best limiting fruit, the same does NOT apply to the other 90 something percent of the population. Fruits are certainly MUCH healthier options than the processed crap that most people are putting in their bodies every day. For everyone else, fruits are healthy foods and can definitely be parts of a healthy, real food based diet. The carbs are absorbed into your bloodstream at hyperspeed, where they can overload your pancreas and liver. The fruit sugars (mainly fructose, some glucose) are absorbed slowly, the way they should be. I often see books and articles recommending that low-carb dieters stay below a specific number of grams of carbs per day. As a side note, don’t consume dried fruits as they are much higher in carbohydrate (sugar) content. For people who are inactive and eat a high-carb Western diet, consuming a lot of fructose can cause harm.


The truth: If you are watching your carbs, the sugar in raw fruit will not slow down your weight loss. If you eat, say, a bag of M & M’s, your blood sugar can go up and down faster than Miley Cyrus’s underwear.
They won’t overload your pancreas or liver and they won’t hurt your diet (unless you eat too much). On a carb-cycling bodybuilding diet like the MuscleHack Anabolic Nutritional Strategy, fruits are surprisingly NOT off limits.
That means that if you take a 50 gram serving and slice those strawberries up into some cream, you’ll only be consuming 3 grams of carbohydrate! They assume that the sugars in fruit are digested as quickly as the sugars in that bag of M & M’s. And one last, unpleasant but necessary detail: a significant percentage of fruit sugar is never absorbed at all.
The fiber prevents the cell walls from breaking down, so the glucose and fructose they protect pass through your body undigested.



Lo carb foods
What food not to eat to lose weight fast


Comments to “On a low carb diet can i eat fruit”

  1. 032  writes:
    Known as ketoacidosis These are two totally darkish chocolate.
  2. lakidon  writes:
    Days to do my cardio my sis-in-law just advised.