How often would you treat yourself to a high sugar fruit?
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(Wouldn't let me edit a couple of times this morning either. Must be some weird issue.)0
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Personally, I would treat myself to high sugar fruit as often as I would treat myself to a cigarette. That's just me, though. I don't eat any fruit and don't consider it healthy, at all.
If you are able to fit it into your daily carb goal, then it shouldn't be a problem. Having all the carbs at one time might spike your blood sugar higher than normal, but the longer you stay low carb the better your insulin sensitivity should become, which means your body will handle a sudden influx of sugar better than it was. I wouldn't do it all that often, but my reasoning for that is based on the fact that I wouldn't do it at all.
If you're talking about eating fruit AND intentionally going over your daily carb limit, then I would suggest limiting it to less often than once a month. More often than that and it tends to really set things back and usually leads to eating off-plan eventually.1 -
Perhaps I am looking at all the wrong entries in the database but from what I am seeing:
4 oz blueberries averages: 15 carbs, 3 fiber, 11 sugar
4 oz pineapple averages: 15 carbs 2 fiber, 11 sugar
4 oz navel orange: 14 carbs, 2 fiber, 10 sugar
4 oz apple: 16 carbs, 3 fiber, 12 sugar
There are, of course, a multitude of entries so those I looked at may be totally incorrect and the numbers, extremely inaccurate. I'm sure anyone who chooses to do so, could find conflicting database entries. Of course I realize all the numbers could vary dependent upon how much sun and rain and how ripe any of the individual fruits are. Of course I realize that meat generally has no carbs/sugar. Of course I realize for those who are diabetic, any amount of carbs in one sitting has to be monitored. Of course I realize, especially for those who have need to check their BG/insulin on a regular basis, different foods have different effect even though they might have the same amount of carbs/sugar. Of course I realize sugar/carb intakes impacts BG/insulin in the masses, diabetic or not.
Eating fruit is very individual. I eat it occasionally now that I am not focused on keto/keeping carbs extremely low. I like fruit. I don't love fruit. I don't go over my total carb limit. I don't mind tracking. I find tracking rather interesting and entertaining. I think I will further explore pineapple sometime. I have intentionally been not eating it due to "carbs/sugar". And blueberries may not be as great a choice as I thought even though it is a berry. However 4 ounces of blue berries is a lot "to the eye". Visual or volume eaters may prefer blueberries for that reason. The latter being just another reason eating fruit (or anything) can be very individual.
Strawberries have fewer carbs/sugar than most fruit...on average. Raspberries too, especially if one counts net/subtracts fiber. I don't know about blackberries. They're not my favorite berry so I haven't purchased them in years.
Read along and decide what is best for you. Experiment. Learn. The wide variety of input always make for an interesting thread. Every body and every psyche has a different need. I love this forum.
ETA: just checking to see if the edit function is working. Could have left out the bit about berries except maybe the blueberry comparison since we're talking high sugar fruit and generally berries are not.
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Plus I rarely eat 4 oz of blueberries at one sitting. While if I eat an apple, I'm gonna eat the whole apple. A big benefit of blueberries or raspberries is that you can easily buy them fresh frozen, and just add a few (5-10 is my norm it about an ounce) to a good to sweeten it.
I will often do this with my plain Greek yougurt or Chia porridge. Another way I use them is in unsweetened HWC whipped - one Berry per bite sweetens it fine. I don't need sweet whipped cream. Also as an edible garnish for a cream cheese pie/cake I make.
Add the lower sugar of berries and the higher fiber of them, and it's a no brainer for me.1 -
Strawberries, I don't like frozen.1
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Perhaps I am looking at all the wrong entries in the database but from what I am seeing:
4 oz blueberries averages: 15 carbs, 3 fiber, 11 sugar
4 oz pineapple averages: 15 carbs 2 fiber, 11 sugar
4 oz navel orange: 14 carbs, 2 fiber, 10 sugar
4 oz apple: 16 carbs, 3 fiber, 12 sugar
Interesting. I think in grams (and am replacing with some of my loves, peaches and strawberries), so from the USDA:
100 g blueberries: 57 cal, 14 g carbs, 10 g sugar, 2 g fiber
100 g strawberries: 32, 8 g carbs, 5 g sugar, 2 g fiber (I didn't realize strawberries were better than blueberries until this comparison!)
100 g peaches (but a peach is bigger, of course): 39, 10 g carbs, 8 g sugar, 1.5 g fiber
100 g apples (again, not a whole apple): 52, 14 g carbs, 10 g sugar, 2.5 g fiber
100 g bananas: 89, 23 g carbs, 12 g sugar, 2.5 g fiber
100 g pineapple: 50, 13 g carbs, 10 g sugar, 1.5 g fiber
100 g raspberries: 52, 12 g carbs, 4.5 g sugar, 6.5 g fiber (to me raspberries always taste sweeter than strawberries and blueberries, so weird!)
Not as much of a difference on the whole as I expected, and I am surprised by blueberries and pineapples (in opposite ways):
Net carbs (per 100 g):
raspberries=5.5
strawberries=6
peaches=8.5
apples=11.5
pineapples=11.5
blueberries=12
bananas=20.5
(Like JessicaLCHF I find that the amount one is likely to eat is going to vary such that the direct comparison may not be so relevant, but it's interesting.)1 -
lemurcat12 wrote: »(Like JessicaLCHF I find that the amount one is likely to eat is going to vary such that the direct comparison may not be so relevant, but it's interesting.)
Yes. Totally agree. That was kinda my point in mentioning "a lot to the eye" and why 4 ounces of blueberries versus 4 ounces of another fruit might be appealing to volume eaters. I perceive myself as a bit of a volume eater during weight loss which was not via keto.
Adapting to small portions of keto calorie dense food was a new experience. A beneficial experience in the long term so long as I don't return to old eating habits which apparently became large volume of everything regardless of content/calories/macros. That good ol' portion control thing.
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I like images, so this page is great! https://www.dietdoctor.com/low-carb/fruits
Top 10 Low-Carb Fruits
Let’s say you occasionally want to eat a fruit (or some berries) while still staying relatively low carb. What fruit would be the best choice?
Below, you’ll find the best options, ranked by grams of net carbs per serving (one medium-sized fruit or half a cup). The lowest-carbs options are at the top. All numbers are net carbs.1
Raspberries – Half a cup (60 grams) contains 3 grams of carbs.
Blackberries – Half a cup (70 grams) contains 4 grams of carbs.
Strawberries – Half a cup (100 grams) contains 6 grams of carbs.
Blueberries – Half a cup (50 grams) contains 6 grams of carbs.
Plum – One medium-sized (80 grams) contains 6 grams of carbs.
Clementine – One medium-sized (75 grams) contains 7 grams of carbs.
Kiwi – One medium-sized (70 grams) contains 8 grams of carbs.
Cherries – Half a cup (90 grams) contains 9 grams of carbs.
Cantaloupe – One cup (160 grams) contains 11 grams of carbs.
Peach – One medium-sized (150 grams) contains 13 grams of carbs.
As a comparison, a medium-sized orange contains about 15 grams of carbs, a medium-sized apple about 18 grams and a medium-sized banana about 25 grams of carbs.
Then you have this link to traumatize you about what we've done to fruit over the ages... https://www.dietdoctor.com/heres-what-fruits-and-vegetables-looked-like-before-we-domesticated-them3 -
Thanks I am going to have two over ripe kiwis now.
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I try to have a little of both worlds and eat keto style for breakfast and lunch (when I eat those) and then I allow carbs in the evening but do limit refined carbs to just a little. I'm able to eat anything this way and control weight still.3
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