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What Fruits and Berries Are Absolutely Forbidden on the Keto Diet

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  • What Fruits and Berries Are Absolutely Forbidden on the Keto Diet

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    Today, let's dig into one of the most controversial topics of the keto diet: can you still eat fruit on the LCHF diet?

    Proponents of "proper" nutrition will defend passionately the right to eat fruits. These are vitamins! Keto followers no less violently will talk about the poisonous fructose. The truth, as usual, is somewhere nearby.





    Fruits and berries that are categorically prohibited on the keto diet


    - Ackee apples, also known as ankye, achee, akee. An unripe fruit causes Jamaican vomiting disease. We will not go into details, how it differs, say, from Syzran, something tells us: in any case, nothing pleasant.


    - Belladonna, aka deadly nightshade. It causes dryness and burning sensation in the mouth, difficulty swallowing, tachycardia, photophobia, delirium, hallucinations, psychosis. Even death from paralysis of the respiratory center and vascular insufficiency is possible.


    - Mezereon berries cause poisoning, ulcers, and blisters on the mucous membrane.


    - Beach apple (Manchineel). Caribbean aborigines, nice people, usually grease their arrows with the sap of this tree.


    - Poison nut. What a name! Wait, you haven't heard the second one yet - a vomit nut (the strychnine tree).


    Never, ever eat these berries and fruits.

    If you are going to an exotic country, before the trip, google “poisonous plants”, and once you find yourself in a virgin forest, agree to taste fruits from trees only if the guide ate the fruit in front of you.


    Eating all other fruits you won't die, even if you're on the keto diet.






    Why do we skip fruit altogether on the keto diet?

    On the LCHF diet, we limit the amount of carbohydrates: 20 g per day on strict LCHF = keto, 50 on moderate LCHF, and 100 on liberal.

    One apple equals about 19 grams of sugar, which is the full daily keto norm, which will enter the body in one blow. At the same time, we must take vitamins, minerals, and fiber from somewhere.


    From one apple, we get, for example, 8.4 mg of vitamin C, about 10% of the daily value. For comparison, a cup of broccoli contains 81 mg of vitamin C.


    Another important point: fructose gives the fruit sweetness. Like glucose, it is a monosaccharide (common table sugar is fructose and glucose).

    Only if the whole body can deal with glucose - it uses it as energy, then fructose goes straight to the liver and is stored there in the form of fat.

    And again - if you are a perfectly healthy person, one apple will not kill you. But if you eat fruit every day, then you get not vitamins, but a load on the liver and a hefty portion of sugar.






    Fruit juices

    Freshly squeezed juices have a great reputation. They also contain vitamins and generally "natural". A rattlesnake is also "natural", it is a pity, it does not have a good PR manager.

    Meanwhile, the Harvard School of Public Health counted the amount of sugar in various drinks.

    In a glass of orange juice - like in a can of cola, namely 10 teaspoons. That is, no matter how many vitamins there are (and, as we found out, there are not so many of them), the form of their delivery is far from ideal.

    Unlike whole fruits, juices contain much less fiber. Not everyone can eat 2-3 fruits, which are needed to make a glass of juice, in one sitting, but it is easy to wave a drink at once.


    Moreover, the juice increases the appetite.


    For example, in one study, subjects were asked to eat an apple or drink juice before meals. Those who got the drink felt more hungry and ate more.

    All of the above applies to fruit smoothies as well. Although fiber still remains there, it is a high concentration of sugar.






    Dried fruits

    The marketing ploy with the positioning of dried fruits “without sugar” also makes us wrong.

    Consider such a "harmless" dried fruit as dried apricots. With a cup of tea 3-4 pieces are eaten imperceptibly. The calorie content of one apricot is on average 44 kcal, 9 g of carbohydrates, of which 2 g of fiber and 7 g of sugar.

    That is, 4 dried apricots are 28 g of sugar, which is a lot even for a person who does not follow the principles of LCHF nutrition. In the Snickers bar - the same 25-28, depending on the size.

    Add to this that many dried fruits contain added sugar, and beautiful glossy dried fruits without a single dark speck are chemically processed.






    Jam without sugar

    Sugar from the fruits themselves does not disappear when making jam.

    Moreover, we have already told in the text about calories, that thermal and mechanical processing of ingredients affects the calorie content of the product.


    It will be much easier for the body to extract sugar from crushed and boiled berries.


    Fruits and berries, thanks to fiber, will give at least some sense of satisfaction and satiety, and in twisted fruits, a meat grinder or blender has already done part of the work for you.

    The study with juice and apples also involved apple sauce - in fact, jam. Of course, it lost to the whole fruit.

    Not to mention the fact that many manufacturers write on the packaging in large letters “without sugar”, “on stevia”, small in the composition - “contains fructose (toxic to the liver), maltodextrin (the glycemic index is higher than that of table sugar), maltose or maltose molasses (high GI again), etc.

    Jam without carbohydrates and calories is another food that should not be eaten on the keto diet.


    Keep in mind that we eat whole, natural foods on the LCHF diet, and we follow the principle "All you need to Google, don't eat".


    In the compositions of carbohydrate-free jams from understandable words - water, fruit, cake, and agar-agar.

    Plus, sucralose can be found in such foods, which can harm the gut microbiota.


    Total: dried fruits, juices, and jams are not suitable for those on the keto diet.

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