Is the sugar in fruit bad for you? — Dr. Eric Westman

People are very surprised when they see the food list Dr. Westman uses—there’s no fruit! With other ways of eating, it often seems like the more fruits & vegetables, the better. But keto diets are different.

Fruit isn’t “bad” for you, but when you need to keep your total carbohydrate intake very low in order to lose weight or reverse chronic issues like type 2 diabetes or metabolic syndrome, you need to limit all sources of sugar and starch, and that includes the sugar in fruit. If your carb tolerance is a bit higher, you might have room for berries and other lower-glycemic fruits, but some folks need to avoid fruit altogether for a while. Learn more in this week's video.

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[lilpoohbear]

I have had such a difficult time getting this info into my thick skull....sugar begats sugar cravings no matter where the sugar comes from candy bar or fruit. When I cut fruit/all sugar out for several weeks...then I just add back a few berries a few times per week with my eggs in the morning I do very well. Side note: my sister has aggressive lung cancer, getting chemo, still smoking and eats a TON of sugar daily...PLEASE TAKE YOUR HEALTH SERIOUSLY FRIENDS...PLEASE. Your health

[Diabeteshelperus]

This video is very informative and well-explained. Dr. Eric Westman's advice is invaluable for understanding the impact of fruit on health. Thank you for sharing such useful insights!

[vangojou]

I also love you explain that excessive fat intake is not necessary after becoming fat adapted. I find lowering the amount of fat helps in the weight loss phase.

[MrMolinari]

I experimented with fruit after I lost 130lbs on keto and hunger came back with a vengeance. Fruit completely disables my satiety. Unfortunately I can't have any :/.

[maxsweetman]

Thanks dr Westman for keeping things so simple it helps me immensely

[jamescalifornia]

❓️I understand fructose is the _worst_ sugar for the liver ...

[zorabw]

Thanks for your message. You talk in an compassionate and understanding way to us.

[SusanMJB]

Thank you Dr. Westman. I recently bought your book - End Your Carb Confusion - and it is the best food that I have found that explains low carb/keto healthy eating plans and presents the 3 phases of carb intake. I refer to it frequently. Thank you for all that you do to keep us healthy !!!

[richardgreen]

Awesome to listen to and witty at the same time. Thanks real Doc

[nguyenthaihoa]

Love the way he explain it so easy to understand and get to the point. Good job doctor

[Straightdeal]

Fruit like avocado pear, olives and tomatoes are fine. I eat some berries (blackberries, blueberries) in my full fat yoghurt once a week or so. I try and stick to 50g of carbs (net) per day, which is around 10% of my daily calorie intake.

[gumriobadi]

Thank you Dr Westman you made keto diet easy and you made me understand I like you ❤

[engc]

Thank you Dr. Westman, sadly we have been told for years how healthy fruit is, which hasn’t been helpful.

[lindagates]

Thank you for releasing this video it answered the questions I had after listening to the last post😅🖖🖖🖖🖖👍👍👍👍🍀🌟🍀🙋🏼‍♀️

[ScarlettDuchess]

I reversed my severe insulin resistance removing all refined sugar from my diet and ate fruit instead. I effortlessly lost 23 kg. Fruit is super healthy. The problem is when too much processed high fructose sugar spills over to the liver. The study from 2018…. The small intestine — a new player in fructose metabolism:

“We were surprised to find that the small intestine metabolizes almost all dietary fructose, especially for modest doses of fructose like those found in fruit, ” explains Rabinowitz. Data from the present study show that ∼90% of dietary fructose is converted into glucose and other metabolites, such as lactate and glycerate, by the small intestine before it reaches the liver.

The researchers found that they could overload the metabolizing capacity of the small intestine by feeding mice a high dose of fructose. When the small intestine was saturated with fructose, increased amounts of unmetabolized fructose entered the liver and some even entered the colon, where it fed the microbiota.

The researchers propose that the small intestine shields or protects the liver from fructose toxicity.”

[monicabostan]

Your advice is always clear and sensible. The version of keto that you are teaching is simple. Maybe not easy at times, but it is simple. Thank you for all you do Doctor!

[blahblah]

I know Dr Westman supports both ketogenic and carnivore diets. Meaning for some patients he works with, they eat some vegetables while maintaining ketosis by limiting the quantity of carbs.

That does not work for me. I can't nibble on lettuce without wanting to eat more lettuce. Next thing I know, I am eating 3 whole heads of lettuce. And I will drift from the lower carb, greener lettuce to the iceberg lettuce or whatever has even the slightest bit more carb.

I eat carnivore, mostly beef but also fish, eggs, and sometimes butter. And I STILL count the carbs. Yes, carbs in carnivore. An egg is half a gram of carb. There are days when I eat 10 eggs, and I count that as 5 grams of carbs. I don't fret much about it, but I keep in mind I want to stay under 10 grams carbs per day. So I won't eat 20 eggs in a day.

Beef liver has carbs in it. About one-percent carbs by weight. So if I eat 200 grams of beef liver, I ate 2 grams of carbs.
And regular beef has carbs in it. A little less than liver, but still in the half-percent to one percent range. And it happens often enough that I eat a kilogram of beef in a day. That's 10 grams of carbs.

So there is no way I am going to add in a minuscule piece of fruit instead of eating beef. Given a choice of a mini-serving of berries, versus a kilogram of beef, I will take the beef every time.

[AS-zwlk]

When I began Keto, I went 2 years without consuming most fruits. Then, one day, I had one bite of a banana and it really shocked me how sweet it was. I would never have described bananas as sweet before. Most fruit is just far too sweet for me now.

[naomijones]

Will you guys go back to having Adapt Your Life events? Would love to attend

[robynf.]

Since 2007 I have considered fruit natures candy because of how sweet it can be.