Can You eat Fruit on Keto? YES! Here's When You Should

Can You eat Fruit on Keto? YES! Here's When You Should

Insulin Variations Study - BMC Medical Genomics

This study found that you start your day with insulin sensitive muscles and insulin resistant adipose tissue, which reverses its trend towards the night, when you end up with the opposite

The showed that the diurnal effect dominates the transcriptome of the human adipose tissue, with more than 25% of the transcribed genes being diurnally regulated

The circadian gene, PER1, was prominent among the genes with significantly higher expression in the morning versus the afternoon or evening, with up to a 10-fold change in some patients for PER1 mRNA expression

Genes that were positively correlated with PER1 mRNA levels included those involved in fructose and mannose metabolism and glycolysis (PFKFB, FUK, MPI, PFKM):

A number of genes encode enzymes in glucose, mannose and fructose metabolism (PFKFB3, FUK, MPI, PFKM), with high expression levels in the morning and a decline in the afternoon through the evening, following the trend of PER1

Conversely, "fuel accumulation" genes, such as those involved in cholesterol biosynthesis (HMGCR, HMGSC1), LDL receptor (LDLR), and glucose transport (GLUTS 1, 3, 5 and 14) have low levels in the morning and rise in the afternoon (negatively, correlated with PER1 mRNA.)

Moreover, the results demonstrated robust regulation of the core clock gene, PER1, and of genes encoding for ribosome processing and biogenesis and inflammatory processes

Ribosome biogenesis genes were on the diurnal incline, with levels rising by afternoon and remaining constant until evening

Ribosome biogenesis is an indicator of cellular activity and, in this case, most likely driven by the AKT/PI3K/mTOR pathway

Fasting

This study also looked at the effect of fasting on diurnal rhythm as well (from 9pm to Noon the next day)

Found that fasting actually causes a temporal delay in the diurnal rhythm, thereby extending the catabolic state of the adipose (into the afternoon)

In other words, genes that were upregulated in the fasting arm were positively correlated with PER1 expression

That’s why it makes sense to eat fat heavy and calorie rich meals earlier in the day for breakfast and lunch

Your body tends to oxidize fats for energy more during the day, and it’s primed more for storing them later in the evening

Fructose Genes

Fructose 6-phosphate (sometimes called the Neuberg ester) is a derivative of fructose, which has been phosphorylated at the 6-hydroxy group

The great majority of glucose and fructose is converted to fructose 6-phosphate upon entering a cell

MPI

Mannose-6 phosphate isomerase (MPI), alternately phosphomannose isomerase (PMI) is an enzyme which facilitates the interconversion of fructose 6-phosphate (F6P)

The PFKM gene provides instructions for making one piece (the PFKM subunit) of an enzyme called phosphofructokinase

Specifically, the enzyme converts fructose-6-phosphate to a molecule called fructose 1,6-bisphosphate (just further along the conversion path to ultimately being stored)

GLUT5

As the study stated, "fuel accumulation" genes, such as those involved in glucose & fructose transport (GLUTS 1, 3, 5 and 14) have low levels in the morning and rise in the afternoon

GLUT5 is a fructose transporter expressed on the apical border of enterocytes in the small intestine

GLUT5 allows for fructose to be transported from the intestinal lumen into the enterocyte by facilitated diffusion due to fructose's high concentration in the intestinal lumen

Resources

[ThomasDeLauerOfficial]

Thank you to all that appreciate the complexity. I know this video went into the weeds a bit, but it’s only because we need to set the bar high on some topics so that we can take back control of the food industry. Honestly, we’ve been lied to for so long, now it’s time to level up our own education so that we can make our OWN informed choices. I promise, not all of my content is this complex 😉

[KenWang]

I'm thriving on high fat carnivore and fruit combination. I have the most insane mental clarity with those foods.

[StonedRambo]

Tell Thrive we shouldn't have to give them our email just to see what they sell! I want to see product and pricing before I give them anything!

[thejeweller]

It’s so sad that something so refreshing and natural like a fruit can be that problematic my mind refuses to accept it

[MegaLifeChanging]

So ironic, , I just told my wife that I thought it was weird that I cheated and had blueberries with heavy cream two different evenings and the next day I actually lost weight both times, ha

[PhilipMcAdam]

Since I started the Keto and OMAD. And I learned how the body deals with Fructose, I have often wondered the best time to eat my small amount of fruit. This answers the question. Thank you Thomas.

[lauraautry]

Pineapple and cantaloupe are two of my favorite fruits and it’s very hard every day not to eat them. I have been doing keto since May and the urge to eat them is still with me.

[pvpmartins]

I’M FREAKING IN LOVE WITH THESE VIDEOS ABOUT CICARDIAN RHYTHM AND PHYSIOLOGY!!!

[dianes]

I started watching your videos a couple of months ago and I can honestly say I have learned more about my body, functions of the body and diet that I have ever done in my 54 years on the planet. Thank you so much for all you do. I look forward to all your uploads.

[helpingmen]

I ate bananas and apples every day and stayed in ketosis. But I did not eat till 2pm and worked out while fasting and walked 2 miles a day

[DyceFreak]

I've moved my carbs to the end of the day every 3-4 days based on these suggestions, and it's made quite a big improvement. The sugar roller coaster is still there when the carbs are introduced, headrush and all and in the morning there is some head fog, but my muscles are packed full of glycogen ready for a ripping workout. I just make sure to have the carbs at least 3 hours before sleep and do a 16 hour fast afterwards with the usual workout in the morning. With this method I can finally have the benefits of carbs without the digestive impact or drawing me out of keto for more than a half day!

[kfstreich]

Sometimes I feel like I have to take notes when I watch delauer

[staceyshields]

Thank you for this explanation - I’ve been keto for 1 year and I’ve been wanting to incorporate some berries as a treat, this really helped me feel comfortable doing that!

[TheRidiculousRescue]

Thank you so much for not dumbing anything down, Thomas ❤️
*SCIENCE AND RESEARCH NERDS REJOICE*

[high]

Phew!!! I just had a handful of strawberries.. they were sweet and delish. It’s 9 pm.. my hubby eats strawberries in the a.m.. Thank you for clarifying for me the best time to eat fruit!

[stevenewsom]

I have been doing 20/4 (evening) lately and usually have a small glass of a smoothie somewhere in the middle mixed with banana, greek yogurt, almond milk, blueberries, cherries, strawberries and sometimes other things. I feel like I need the potassium if I'm working out to avoid cramping but have considered going to a supplement lately. I've never tried full keto. I guess I like the idea of a well rounded diet.

[KetoCookbooksCorner]

*It's helpful to know which fruits are lower in carbs and can be enjoyed in moderation while staying in ketosis. Great explanation!*

[acenumber]

When I was still doing keto, I did not eat any fruits at all because the carbs are high for most fruits. It's good to know you can have some fruits(berries) and when you should eat them. Very informative as always in these videos. I like this part of Thomas's video.

On another note, I never ate fruits during my keto journey. I really wanted to lose body fat so my keto diet carb macro threshold was below 20g a day. Very strict keto diet to become fat adapted in 1-2 months. I have reached my weight goal desired and is currently working on building muscles using a "normal" diet. I don't have the funds to build muscles using the keto diet, so I went back to a typical western type diet to be able to afford calories to fuel my body. It's also a struggle to be in a caloric surplus daily to build muscles. Constantly feeling full every day and prepping big meals daily to meet TDEE is a struggle.

[hautechocolaate]

Why do I feel like there's go to be a pop quiz later so I have to pay attention! 😂😂

love your videos Thomas ...
Thank you!!

[xEloodiie]

Loved your video! I’m week 2 on keto and still learning a lot about it everyday. What is also awesome about you is that you speak really clearly and it’s really nice for people like me who aren’t Americans (English speakers) ! Easy to understand! :D kisses from Belgium!