Berries Vs. Fruits On Keto – Dr. Berg on Glycemic Index Of Fruits

In this video, Dr. Berg talks about fruits and berries on a ketogenic diet. Fruits generally have higher sugar content and less fiber than vegetables. Berries have a much lower sugar content and a lower glycemic load, which means they have higher fiber and even phytonutrients that help buffer the insulin effect. Blackberries are the best with 4 grams of carbs per 3/4ths of a cup, then comes raspberries, then strawberries, and lately the blueberries, which have 12 grams of carbs.

However, compare this with an apple (19 grams of actual sugar and 25 grams of carbs and peach (12 grams of carbs and 13 grams of sugar) and banana (27 grams of carbs and 14 grams of sugar) and even grapes (16 grams of carbs and 15 grams of sugar) and you can see berries would be the best on a ketogenic diet. Again the goal is to keep your carbs low and reduce the glycemic index as well as the glycemic load (which is the total carbs in quantity or how low that insulin spike lasts in the blood.

Dr. Eric Berg DC Bio:
Dr. Berg, age 56, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

[karimlours]

I started alone and now I have a bunch of people close to me eating healthy keto foods.
May the Lord bless you Dr. Berg.

[ChristinaAkasha]

Dr Berg, you are such a blessing. Your videos help me so much. I started the diet, I'm only eating 3 times a day, no snacking, no sugar etc and I feel so much better. Thank you!

[irisponcedeleon]

I found you via Youtube, and have followed your guidance when it comes to the 'Keto' diet. It has changed my whole outlook on food and have lost about 10-12 lbs without a struggle. I think you are awesome for sharing this awesome information. I'm starting the new year on the right foot - thanks to you! God

[reycanilao]

Dr. Berg, is my go to for most of my health and wellness issues. I trust him more than any other doctor.

[jaydencooperletsgo]

I been watching your videos for a while and they have taught me so much about keto!! I have been on keto since January and I have lost 30Lbs. Started at 187 and I am currently 156 and I am still going

[darion]

Not only are they low in carb but they also are sooo good for your health. The antioxidant content of berries is awesome.

[amelb]

This is my day 3 and I have been feeling pretty lethargic today. Thank you so much for this video. I just had a cup of mixed frozen berries with cream. I feel so much better now. Thank you!

[tombryan]

I started on melons cherries grapes pineapple and raspberries fast for my copd and have had noticed a huge improvement in my breathing.

[forestlittke]

The blue berry avocado smoothy is so GOOD! And karen is a great in the presentations. Keep it up doctor.

[LONE]

DR .BERG
I JUST WANT TO SAY THANK YOU FOR SHARING THIS KNOWLEDGE WITH PEOPLE LIKE ME I REALLY APPRECIATED.
YOU ARE THE BEST 👌

[Sungaze]

Checked my favorite, cherries, and they have a glycemic load of 3, and were almost put in the berry category.

[jameelajohnson]

Wow your videos are always so informative I absolutely love them.

[duneece]

Now I understand very clearly. Thanks Dr. Berg!!

[donna]

I love every kind of berries! Thank you so much for the video. I am sharing it in my blog.

[pammacinnes]

Dr Berg, I'm so grateful for all your informing videos .. I'm on track and your guidance has been game changing .. my hope is all doctors learn from you! Thank you

[jaynedonahue]

Dr. Berg for lunch every day I make a smoothie, I always add more green then fruit kale, spinach, celery stock, cucumber, beets & beet greens in addition carrot tops handful of blueberries three BlackBerries Handful of strawberries Kiwi and whatever else for that I might have laying around with dark red grapes does the fiber in the greens and being paired together balance out the sugar in the blood ? ratio is 70% Green 30% fruit if you don't already have a video can you put one together on food pairing and how that affects the sugar in the blood

[kaynormandeau]

Thanks for being my YouTube Doctor you make so much sense!!!

[timapple]

on my 3rd week of keto and have been having a cup of mixed berries for lunch most days. It works out very well and stimulates the taste buds POW BAM! Highly recommend the berries when your craving juicy sweet

We love you because you are rescuing the people life

[pinepointsmillionaire]

To clarify.
He's talking about keto not normal eating, fruit as part of a balanced diet is good!
Also looking at foods in isolation like this doesn't translate very well into reality.
If you took those bananas then added in some berries and ate them together, the blood sugar response would be slightly higher than the berries alone but way lower than the banana itself.
So unless you are looking to be in ketosis don't worry about whole fruit, it is very healthy and you won't get fat or diabetic/pre diabetic from it, period!