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:
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
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
Blue = The Absolute Best: No/Low Sugars
Green = Very Good: No/Low Sugars
Orange = Good: No/Low Sugars
Vegetables, moderate sugar/glycemic
|