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Best Fruits For Keto Diet | Amazing and Delicious!

In this video, you’ll discover the top delicious
fruits that you can have while on the ketogenic diet. And of course, the ones that you must
avoid. You’re looking to start the Ketogenic diet,
or maybe you’re already on it, and it seems that the more information you read, the more
confusing it gets. You’re finding all this conflicting information, what you can have,
what you can’t have. Some people are telling you that you can’t have fruit at all, some
people are telling you that you can. What we’re gonna do in this video is we are gonna
talk about the best Keto diet fruits and we’re also gonna talk about the ones that you have
to avoid. I’m also gonna teach you why this concept of fruit on the Ketogenic diet is
a little bit confusing. Before we get started, I’m Dr. Zyrowski
and welcome back to the channel. If you’re new to the channel it’s a pleasure to have
you here. Be sure to subscribe, hit that bell notification, and be sure to join our notification
community. That way it can help you excel your health and your life. Let’s go ahead and dive right in, and talk
about the Ketogenic diet and fruit consumption. First of all, this is why it gets a little
confusing, because when you have people who have a fatty liver, or people who have insulin
resistance, they’re gonna be much more sensitive. So, a good healthy individual approaching
the Ketogenic diet can get away with a little bit more fruit. Whereas somebody who has a
lot of insulin resistance, they have a fatty liver, or other issues going on, they’re
gonna have to really make sure that they’re staying away from it. Sometimes staying away
from it all together, not even having a little bit.
Let’s go ahead and talk about the difference in fructose versus glucose. When we talk about
fruit we’re talking about fruit sugars and that is fructose. We’re talking about general
carbohydrates, we’re talking more about glucose. Neither of them are great for the
Ketogenic diet because they’re going to throw you out of the state of Ketosis, but
I’m gonna teach you why fruit in particular is a little bit different than glucose. When
we look at fructose, the big deal with it is that it’s a huge burden to the liver.
When you consume fructose, essentially what happens is that it has to go to the liver
to be converted into glucose before it can be utilized for the rest of the body, or the
cell. This is why in general when we talk about the general population consuming a lot
of high fructose corn syrup, or a lot of different foods sweetened with fructose it is very bad
for the body. It is far worse than glucose because of the bad impact it has on the liver.
Now remember, when you are on the Ketogenic diet you are looking to the liver to actually
produce Ketones to help you stay in Ketosis. When we talk about fructose, you consume fruit
and it goes straight into the liver, it is very burdensome and it’s gonna really mess
you up on the Ketogenic diet. It is also going to have a longer-term impact. If we consume
glucose we’re going to get that fast blood sugar spike and then it’s going to go back
down. When we consume fructose, it’s going to not spike your blood sugars quickly, but
it’s going to have that long-lasting impact on your blood sugar. The other thing is that
it’s gonna mess with your Ketones. You’re gonna start having decreased Ketone levels.
When you talk in terms of fruit containing fructose on the Ketogenic diet, it is very
burdensome to the liver, and it’s going to mess you up a little bit. Ow when we talk
about general carbohydrates and general glucose, neither of these are great for the Ketogenic
diet, but the thing about glucose is that it’s used more directly by the cells. When
you use glucose, it can be used directly by the cell, by the muscle tissue for energy.
It doesn’t just get slammed to the liver and then have to go through this process to
be converted. It can go right to the body, used directly as energy. Also, when we take
glucose it’s going to have a blood sugar rise immediately, then it’s going to taper
off where the fructose is just gonna keep on going. It’s going to decrease Ketones
as well. The big thing to understand here is that fructose is more burdensome to the
liver and theirs a greater chance that’s it’s going to mess up your state of Ketosis.
Following the Ketogenic diet, we have to be careful with that. We have to be very careful
with fatty liver, insulin resistance, it is going to mess with you a little bit more and
you may have to take fruit out altogether. Let’s talk about the best and worst fruits,
and what you really need to know here. Now when we look at these fruits right here, I’m
talking in terms of net grams of carbs. Each one of these is based on one cup. Blackberries
are gonna have about 6 grams of net carbs per cup. Going down the list, strawberries
– 8, raspberries- 7. These are going to be some of your best fruits right here. Avocados,
now I know that for my analytical people here I had to put it in the fruit section. Now
most people are going to say, “well that’s a vegetable”, it’s actually a fruit. It’s
going to have about 4.5 net carbs per cup. The other thing that we’re looking at is
lemon and lime, this is based on a cup. Most people aren’t going to go eat a cup of lime,
a cup of lemons, but the good thing to know is that you can actually just go and put it
in your water and you can put it on some of your different foods that you’re eating
and it is not a big deal. We’re getting towards the upper end of the spectrum here
of what we want to be having. Grapefruit is going to be 11 net grams per cup, and then
green apple. The green apple you have to be careful with. This is getting towards the
upper end, but one green apple is going to have about 12 grams of net carbs per cup.
Green apple, be careful with, it is on the upper end so just a little bit if it is something
that you really want to have that day. Now let’s talk about some of the worst. When
we look at these it’s important to realize, we are talking about some pretty small number
here. Conversely when we look at some of these other fruits like grapes, they have 26 grams
of net carbs per cup. Banana-30, pear-31, mango-30, these are the worst ones, and the
reason why you need to know this is because, for some reason if you are trying to slip
a little bit of it in to your diet, know that these are going to really mess you up. If
you want to learn the beginner’s grocery list on the Ketogenic diet I did a whole video
on that and it will teach you all of the must have foods that you need to have while on
the Ketogenic diet. Check out that video, it’s very educational. Mangoes have 30,
pineaplles-19, and cherries are 18. The other thing that I want to really point out here
is that you want to stay away from the dried fruits. Those also are going to really strike
your blood sugar. A lot of people are looking for those on the go fruits and on the go foods
while on the Ketogenic diet. They’re getting dried bananas, dried apricots, that sort of
thing. You want to make sure you stay away from those if you don’t want to throw yourself
out of ketosis. That wraps up this video, give it a thumb
up, I’d greatly appreciate that. If you have any questions put it right down in the
comment section, and also tell me your experience with fruit in the comment section. I’d love
to know, did it throw you out of Ketosis, where you able to stay in, how much are you
allowed in your daily regimen in order to maintain Ketosis. I’d love to know, put
it all in the comments, and also don’t forget to subscribe to the channel if you haven’t
done so yet. If you want to learn more about exercise, nutrition, reversing health conditions,
weight loss, we talk about all of that right here and hit that bel notification to stay
locked in so that you are alerted every time a brand new piece of content comes out that’s
going to help you improve your health. Also, be sure to check out my other videos over
here so that you can sky rocket your health. I’ll see you in the next video.

Randall Smitham



  1. Ju Posted on September 1, 2019 at 2:33 pm

    Blueberries are not listed… are they on the best list?

  2. Michael Hinck Posted on September 1, 2019 at 2:33 pm

    Excellent advice and information ☝🏻

  3. Gabby Street Posted on September 1, 2019 at 2:34 pm

    I am confused about the fasting. Can I have some almond milk in my coffee?

  4. david rodriguez Posted on September 1, 2019 at 2:34 pm

    What about tomato

  5. paulina ochoa Posted on September 1, 2019 at 2:37 pm

    Thank you for this informative video! If i chose to eat berries what would be a safe amount to have and eating berries daily a good idea?

  6. Muhammed Suleiman Posted on September 1, 2019 at 2:46 pm

    Can you give tips and considerations on what people diagnosed with type two diabetes, trying to break the typical medication, insulin and “normal American diet” to a low Karb diet, possibly without mediation? Any safety precautions? Make the process a little easier? How about advice someone considering discontinuing the meds and injections?

  7. Shaun Posted on September 1, 2019 at 2:47 pm

    Such a hunky af doctor. Woof.

  8. Mert Özkan Posted on September 1, 2019 at 3:03 pm

    I am drinking 2 whole lemon juice everyday mix with water. Is it ok?

  9. Mark Burnham Posted on September 1, 2019 at 3:04 pm

    For me, I cannot have any fruit at this point. I hope to be able to enjoy a moderate amount of fruit at some point, but I'm not there yet. I am now maintaining an A1C of 5.2 (shooting for 5.0), with very low carb and zero fruit. We all do what works for us individually.

  10. Sister in Christ Jesus Posted on September 1, 2019 at 3:06 pm

    Lol of coarse my favorite fruits are in the worst list 😞…the good news is I can't get my favorites all year around… Except bananas…and I can pass them up…but cherries and strawberries are a little harder

  11. Angie Schneider Posted on September 1, 2019 at 3:07 pm

    The only fruit I still eat is avocados.

  12. Chris Lumb Posted on September 1, 2019 at 3:08 pm

    I eat a bowl of mixed berries (blueberries, strawberries, raspberries and blackberries) with cream almost every day as a dessert and can stay in ketosis. I have done this since starting keto and IF 18 months ago. I don't think I had a very broken metabolism though. Keep up the good videos!

  13. Walker Posted on September 1, 2019 at 3:22 pm

    An avocado a day keeps the doctor away. Forget about apples!

  14. Abir C Posted on September 1, 2019 at 3:22 pm

    What about the fibers

  15. Farhan Yazdani Posted on September 1, 2019 at 4:25 pm

    Very helpful presentation
    What is a bit confusing is how some decades ago fructose was praised for producing energy through the pentose pathway without entering the Krebs cycle and without needing insulin and has now become the culprit

  16. Jay Reszy Posted on September 1, 2019 at 4:36 pm

    Comment on blueberries please.

  17. Wild Card Posted on September 1, 2019 at 4:49 pm

    Fruits are not bad for any diet. It’s NATURAL. Earth made. You meat heads need to educate yourself

  18. Merson Posted on September 1, 2019 at 4:50 pm

    I am learning something everytime I watch one of your videos. Thank you.

  19. Ddstairclimber Posted on September 1, 2019 at 4:51 pm

    this doctor is another keto nut . t seems to many doctors are paid by the meat industry

  20. Shah Yar Posted on September 1, 2019 at 5:22 pm

    what about watermelon and peaches?

  21. Dawlat Barwani Posted on September 1, 2019 at 5:29 pm

    Dr. I would like to do keto diet but, I’m taking neuro medications ( carbamazepin and the other levetiracetam). And blood pressure medication. I over weight. I need your suggestions. Thanks

  22. Rashed Alghurairi Posted on September 1, 2019 at 5:49 pm

    Hi Dr. Zyrowski
    If the whole theory of weight loss lies on eating less calories than your MBR, why should we care what the macro nurients of the meals are ?

  23. Susan Brownell Posted on September 1, 2019 at 6:24 pm

    These numbers are way off.

  24. Mr. Unknown Posted on September 1, 2019 at 7:39 pm

    11 Jerkoff's from Big Agro gave this awesome Dr. a 👎Keep the truth coming Dr.Z

  25. Mary Nordseth Posted on September 1, 2019 at 8:35 pm

    What about blueberries? Shown on neither fructose or glucose list.BLUEBERRIES, I eat them every day, about 2 cups.

  26. Gloria Mary Haywood Posted on September 1, 2019 at 8:59 pm

    Raspberries are so high in fiber but also so high in oxalates!😕

  27. Jake Hayes Posted on September 1, 2019 at 9:08 pm

    Yeah… so what about BlueBerries???
    I love me some blueberries…

  28. zzcaptain (Mast IV) Posted on September 1, 2019 at 9:18 pm


  29. Eduardo Guerrero Posted on September 1, 2019 at 9:44 pm

    What about blueberryz Dr Z

  30. Richard Silmai Posted on September 1, 2019 at 9:59 pm

    What about blueberry fruit spread by Walden farms which I use as a sweetener?

  31. JJ Faris Posted on September 1, 2019 at 10:34 pm

    Luv strawberries/eat organic/btwn 5-10 within a day/remain in ketosis. Miss having a few bites of cantaloupe with cottage cheese. Thank you for the fructose liver connection.

  32. B A Posted on September 1, 2019 at 10:39 pm

    I have never check if I’m in ketosis, but I think I am 😁 Have to be very careful with fruits and berries as I have Dia 2 and fatty liver (and a whole lot of more health challenges!) My blood sugars use to spike easily, but after I start with the Keto diet and intermittent fasting for a bit over 3- soon 4 months ago I have been able to stabilize my blood sugars and my blood pressure… And that is a discovery that make me SO happy‼️ Question Nr One: If I will try to put some berries into my eating again (for a test!) I’m wondering if it may help to have some heavy whipped cream (lactose free‼️) … will that help to reduce the insulin spike? And question Nr two: What about blueberries?

  33. CJ F Posted on September 2, 2019 at 12:42 am

    Very helpful. I know you are using a cup as the unit of measure but I use grams because carbs are measured this way. For example 20 grams (about 5 md berrie) of blackberries has 2 g of carbs 1 g of which is sugar (0.8 g fructose). You need to know how many carbs you want per day and per week. Strawberries are unhealthy because most are grown with too much pesticides. Try to buy organic.

  34. Driven Dork Posted on September 2, 2019 at 2:50 am

    3:53 for the list of fruits to eat or to not eat according to Dr. Zyrowski.

  35. M. Jordan Posted on September 2, 2019 at 3:22 am

    what about pepper tomatoes

  36. Lucia Seacreature Posted on September 2, 2019 at 5:29 am

    I love fruit… I can't live without cherries watermelon … melons and papaya (can you have these once you have been on kept diet for a certain period of time ?

  37. Rudra Posted on September 2, 2019 at 6:37 am

    blackberry is the king of berries. fk blueberry

  38. Ishani Karmakar Dey Posted on September 2, 2019 at 10:24 am

    Doc, what about a guava?

  39. wood1155 Posted on September 2, 2019 at 1:10 pm

    Yes let's go ahead….30mins later.
    What a sad list

  40. Jay Reszy Posted on September 2, 2019 at 1:41 pm

    Thank you, Doc!

  41. M M Posted on September 2, 2019 at 2:42 pm

    Could you make more videos on healing/ reversing leaky gut and putting autoimmune conditions into remission? Would you recommend the AIP?

  42. ronnie sturgeon Posted on September 2, 2019 at 4:05 pm

    I really get confused how carbs really work but i know its a one source of energy we use from marcros. So if fiber slows down the carbs from converting into sugar that goes to the blood stream, will adding more fiber help like adding psyllium husk to a fruit smoothie?

  43. O K Posted on September 2, 2019 at 5:22 pm

    I’m mostly animal based or carnivore, but I do like avocados on occasion.

  44. Songbird and Feathers Songbird and Feathers Posted on September 2, 2019 at 5:32 pm

    I eat apples, cherries and dried apricots. But I’m also Omad and low carb. As long as I stay under 80-100g of total carbs (not net), I’m perfectly fine. For me at least, IF was the key…

  45. Jeffrey williams Posted on September 2, 2019 at 7:06 pm

    Good video u always deliver great content always good to know .

  46. John Snow Posted on September 2, 2019 at 7:52 pm

    Every whole fruit, without exception, is a miracle food/medicine that will dramatically improve your health. This is true for 99 % for all humans. Maybe this Dr addresses the other 1 %.

  47. Melina Terriquez Posted on September 2, 2019 at 8:21 pm

    What about fresh pomegranate? Since they will be in season soon. Blueberries?

  48. rudegalnikki Posted on September 2, 2019 at 9:39 pm

    You explain everything that makes all this understandable 👏🏽 new sub

  49. DEErockP87 Posted on September 2, 2019 at 9:46 pm

    keto is garbage

  50. Kampala Brandon Posted on September 2, 2019 at 10:46 pm

    I not on Keto but eat all on the right. I fast every other day or OMAD I hope am okay Thank you

  51. Driven Dork Posted on September 2, 2019 at 11:05 pm

    I didn't eat much fruit prior to going on my journey for better health so it was easy to avoid most fruit on the list. I did make the habit of adopting avocado as a lifestyle habit. I heard good things about blueberry and I am surprised it didn't make the list of to eat list. But oh well I still love strawberry, raspberry, and grape fruit.

  52. Aqua man Posted on September 3, 2019 at 12:50 am

    Green kiwifruit has about 8 grams of net carbs per fruit.
    If you eat them when they're still tart even less.

  53. Margz Yang Posted on September 3, 2019 at 1:51 am

    watching from Taiwan..sir thanks for sharing..more power and godbless.

  54. Jonathan Golgota Posted on September 3, 2019 at 3:00 am

    i think white/pearl guava and kedondong has very little carb and fructose

  55. Niki K Posted on September 3, 2019 at 3:27 am

    Orange apple pappaya?

  56. Hermit620 Posted on September 4, 2019 at 4:18 am

    Did not effectively explain 'long term impact' of fructose, I feel.

  57. John M Posted on September 4, 2019 at 7:18 pm

    Can I make my own water kefir with things like apple or pineapple?

  58. Baris Oluç Posted on September 7, 2019 at 7:46 am

    Hey doc, how about kiwis? Are they better or worse than green apples?

  59. joe O'Halloran Posted on September 7, 2019 at 10:50 am

    Im not necessarily on keto sometimes am but i stay low carb, but my treat is strawberries or blueberries with heaps of whipped cream with stevia. Anyone agree with that?

  60. SteveandShayTv Posted on September 9, 2019 at 7:10 pm

    No watermelon?

  61. Trash Man Posted on September 10, 2019 at 11:54 pm

    This seems to be missing the link to fiber and sugar digestion. Yes high glycemic fruits cause spikes but taken with a lot of fiber it processes more effectively. Missing information here