Fruits and Sugar

In general, fresh fruits are healthy, nutritious foods that are good sources of vitamins, minerals, phytochemicals, and fiber. Further, they are instrumental in maintaining a net alkaline-yielding diet. Olives, dates, figs, and grapes were some of the first fruits to be domesticated, and pits from these fruits initially appear in the archeological record about 6,000 years ago in the Near East. However, the common fruits we eat today bear little resemblance to their wild ancestors. Domesticated fruits are almost always larger, sweeter, and contain less fiber than their wild counterparts. Compare a Golden Delicious apple to a crab apple and you begin to get the picture.

Dr. Cordain’s original recommendation to eat fresh fruits as your appetite dictates still holds for most people. However, if you are very much overweight or are insulin resistant, he recommends that you initially limit high sugar fruits (grapes, bananas, mangos, sweet cherries, apples, pineapples, pears and kiwi fruit) from your diet until your weight starts to normalize and your health improves. Try to include more vegetables in lieu of the high-sugar fruit. As per his previous recommendations, dried fruits contain excessive sugar, and from the table below, you can see they more closely resemble commercial candy than their fresh counterparts. Note that some fruits (avocados, lemons, and limes) are very low in total sugar and should not be restricted.

For insulin-resistant subjects, fructose consumption may be particularly problematic. Consequently, he has tabulated the total metabolic fructose for items in the Table below. Metabolic fructose = (fructose + sucrose). In the gut, table sugar (sucrose) is split into its two component parts (fructose and glucose) before it enters the bloodstream. Hence sucrose’s contribution to the total dietary fructose load must be considered.

(grams sugar per 100 grams; Tot. met. = Total metabolic)

	Total Sugars	Glucose	Galactose	Fructose	Sucrose	Lactose	Maltose	Tot. Met. Fructose

Apples	13.3	2.3		7.6	3.3			9.3
Apricots	9.3	1.6		0.7	5.2		3.1	3.3
Avocado, California	0.9	0.5		0.2	0.1			0.3
Avocado, Florida	0.9	0.5		0.2	0.1			0.3
Banana	15.6	4.2		2.7	6.5			6
Blackberries	8.1	3.1		4.1	0.4			4.3
Blueberries	7.3	3.5		3.6	0.2			3.7
Cantaloupe	8.7	1.2		1.8	5.4			4.5
Casaba melon	4.7						0.3	0
Cherries, sweet	14.6	8.1		6.2	0.2		1.3	6.3
Cherries, sour	8.1	4.2		3.3	0.5			3.6
Elderberries	7
Figs	6.9	3.7		2.8	0.4			3
Grapefruit, pink	6.2	1.3		1.2	3.4			2.9
Grapefruit, white	6.2	1.3		1.2	3.4			2.9
Grapes	18.1	6.5	0.4	7.6			0.1	7.6
Guava	6	1.2		1.9	1		0.7	2.4
Guava, strawberry	6	1.2		1.9	1			2.4
Honeydew melon	8.2
Jackfruit	8.4	1.4		1.4	5.4			4.1
Kiwi fruit	10.5	5		4.3	1.1			4.9
Lemon	2.5	1		0.8	0.6			1.1
Lime	0.4	0.2		0.2				0.2
Mamey Apple	6.5	1.1		3.7	1.6			4.5
Mango	14.8	0.7		2.9	9.9			7.9
Nectarine	8.5	1.2			6.2			3.1
Orange	9.2	2.2		2.5	4.2			4.6
Papaya	5.9	1.4		2.7	1.8		0.4	3.6
Peach	8.7	1.2		1.3	5.6			4.1
Pear	10.5	1.9		6.4	1.8			7.3
Pear, Bosc	10.5	1.9		6.4	1.8			7.3
Pear, D’Anjou	10.5	1.9		6.4	1.8			7.3
Pineapple	11.9	2.9		2.1	3.1			3.7
Plum	7.5	2.7		1.8	3			3.3
Pomegranate	10.1	5		4.7	0.4			4.9
Purple Passion Fruit or Granadilla	11.2	4		3.1	3.3			4.8
Raspberries	9.5	3.5		3.2	2.8		1	4.6
Starfruit	7.1	3.1		3.2	0.8		0.1	3.6
Strawberries	5.8	2.2		2.5	1			3
Tangerine	7.7
Tomato	2.8	1.1		1.4				1.4
Watermelon	9	1.6		3.3	3.6			5.1

Dates	64.2				44.6			22.3
Dried apricots	38.9	20.3		12.2	6.4			15.4
Dried figs	62.3	26.9	3.9	24.4	6.1			27.5
Dried mango	73
Dried papaya	53.5
Dried peaches	44.6	15.8		15.6	13.2			22.2
Dried pears	49
Dried prunes	44	28.7		14.8	0.5			15.1
Raisins	65	31.2		33.8				33.8
Raisins, Golden	70.6	32.7		37.1	0.8			37.5
Zante currants	70.6	32.7		37.1	0.8			37.5

Sucrose (table sugar)	97				97			48.5
Maple sugar	85.2	4.3		4.3	75			41.8
Honey	81.9	33.8		42.4	1.5		4.2	43.2
High fructose corn syrup (42)	71	36.9		29.8			2.1	29.8
High fructose corn syrup (55)	77	30.8		42.4			2.3	42.4
High fructose corn syrup (90)	80	7.2		72				72
Molasses	60	11.2		12.9	34.7			30.3
Sorghum syrup	65.7				33.5
Brown sugar	89.7	5.2			84.1			42.1

M & M chocolate candy	64.7				54.9	7.6		27.5
Lifesavers	66.5				66.5			33.3
Hard candy	62.3				66.7			33.4
Bit O Honey	42.4	5		0.5	27	2.5	5	14
Almond Joy	44.9
Baby Ruth	42
Butterfinger	48.8
Caramello Candy Bar	54.2
Nestles Crunch Candy Bar	52.4			0.2	45.1	6.8		22.8
Nestles 100 Grand Candy Bar	63.5
Nestles Raisinets	62.5
Reeses Pieces	50
Skittles	76.4
Nestles Plain Milk Chocolate Candy Bar	51
Hershey’s Kisses	50
Sugar babies	72.9
Milk Duds	50
Junior Mints	82.2

The information on this page was compiled using the Nutritionist V Database.

PLANNING YOUR MEALS

Meal planning basically means that you eat a minimal amount of carbohydrates and a greater amount of good fats and proteins. The key is to eliminate sugars and starches from your diet for maximum results. This means that you get to eat all the wonderful foods you want and still burn massive amounts of body fat. I have referred to many scientific studies that show that a keto diet makes it easier to lose weight and control your blood sugar and appetite.

Here are the basics:

EAT: meat, fish, eggs, vegetables that grow above ground, and natural fats (like butter). Your best bet is to eat low Glycemic Index carbs like leafy green veggies that grow above the ground.
AVOID: sugar (even in the form of juice and fruit) and starchy foods (like bread, pasta, rice, and starchy vegetables like potatoes).
Eat when you’re hungry until you are satisfied.

It’s that simple. You do not need to count calories or weigh your food.

There are good scientific reasons why the keto diet works. When you avoid sugar and starches, your blood sugar stabilizes and the level of the fat-storing hormone insulin drops. This increases your fat burning and makes you feel more satiated. As a rule, try to keep your carbohydrate intake under 12-15 grams daily, but obsessive measurement is not required if you simply keep an eye on the types of foods you consume.

VARIETY IS THE SPICE OF LIFE

You shouldn’t have to feel restricted by this diet. Fish, poultry, and meat are all on the “eat” list, so you can feel free to enjoy them as much as you like! The following is a “generic” food list which shows you the variety of foods you can enjoy with this lifestyle. Please note that this list does not take into account any sauces, seasoning, or special preparation methods which may alter the carb counts that must be individually

The BTE Elite List of Keto Foods

Blue = The Absolute Best: No/Low Sugars

Green = Very Good: No/Low Sugars

Orange = Good: No/Low Sugars

Fish

Shell Fish

Fowl

Meats

Nuts/Legumes

Seeds

Flours/Meals/Powders

Vegetables, low sugar/glycemic

Vegetables, moderate sugar/glycemic