Hello pretty, I was just going through commnet when I saw your profile and that what attracted me to write you. I would love to get to know you if possible. I will be glad to hear from you 🙂
I was not expecting the apple to be on the good end- I ate a LCHF diet for years and every fall it was torture going into the grocery store and smelling the fresh apples (my favorite) but thinking I couldn't have one. Today I learned!
I rarely eat fruit, but if I do, it is grapefruit, blackberries, apples, or strawberries. Apples have pectin, blackberries and strawberries have seeds (fiber) and I don't remember what the grapefruit has, but it is pretty low on the sugar side compared to most fruits. I have however decided that fruits must be rarely eaten and only at the end of a meal as a desert...
Hello pretty, I was just going through commnet when I saw your profile and that what attracted me to write you. I would love to get to know you if possible. I will be glad to hear from you 🙂
Glad to hear. On average I eat a banana and apple daily, sometimes throw in an orange or mandarin. I swear my weight is more regulated when I include a banana daily, maybe because it fills me up for hours.
Many props to Dr. Gillaspy for urging every person study their own responses. Do see her other vids, not just this single one. It's good to understand the glycemic index she briefly referred to. More importantly, learn about glycemic load. In the U$A, net carbs listings do not address how your body will process the carbs and the fiber. Also in the U$A, "simple/fast" carbs are not identified separately from "complex/slow" carbs. Your body doesn't read labels. Bodies are far more complex than some tests. Living low carb/keto is an extended learning process for the rest of one's life. We change.
Thank you! I didn’t eat any apples for 3 years. I decided that life is too short to never eat an apple again! Now maybe once a week or so, I eat half an apple. Seriously, is anyone obese because of apples! 🤣🤣
As a sugar addict I have experienced really bad sugar cravings after eating 1-2 apples. Those sugar cravings can push me to eat unhealthy carbs. But anything from the berries family is just perfect. They satisfy my sweet tooth without throwing me into a sugar frenzy spiral.
Grapes are my only candy in life next to 70% Swiss chocolate. Always grapes in my home. Not into wine and other alcohol drinks. Don't know about spikes but no diabetes. My annual blood tests and A1C are fine. Intermittent fasting and high fiber diet is a regular thing with me.
@@seanveach950 That was done three years ago and it was fine. I’m not the type anyway and no family history of it. No high carb diet and have active lifestyle. Just walking so far this year alone I’ve done close to 15k miles according to my IPhone. Normally it’s around 1k-2k a year but I’ve been doing a lot of travel, hiking, and backpacking the past two years.
@@TerryJLaRue Yup according to my IPhone. A lot of hiking,exploring,biking,and backpacking in seven countries. The island of Kauai during Thanksgiving this month.
A suggestion for those who want fruit for snack as opposed to dessert - I find my spikes are blunted if I eat a slice of cheese with my apple or peanut butter spread on slices of banana. Note that I'm also keeping the quantity of fruit down at the same time. Probably only about 2" total of that banana and only 2-3oz of apple. Peanut butter is also great on that apple, especially with cinnamon. Also really like a mandarin orange (or tangerine) in cottage cheese. And balsamic vinegar on about 1/3 c sliced strawberries with some plain greek yogurt. This allows me to still have fruits regularly. As long as I eat fats and/or protein WITH them.
you would also need to note the area under the curve, for example the golden apple had a much larger area under the curve compared to the strawberry so while even the strawberry has more fiber is shows how little impact the fiber has compared to a compound in the apple skin that interrupts sugar intake in the gut so despite being higher in sugar it took longer to get into the body. This is much of what you are doing with the peanut butter, blunting the spike but keeping elevation up for longer.
fruit juices are fuked. As fat mac said, to gain 40 pounds of fat for a role, you can eat 10000 calories, but its WAY WAY easier to drink it. He would let tubs of ice cream melt and drink it. Also for Zac efron and other actors doing their short term roid & extreme diet change body composition to muscle up and lose fat, he got so sick of chewing chicken and broccoli non stop that he would blend with water and drink it. Fruit juice thats ok / good for you? Squeeze some lemon in a jug of water. Big difference VS full glass of 100$ orange juice or whatever. like 8 oranges worth of juice injected into your veins in one hit.
how much do you think timing can affect these spikes? i don't really snack anymore so i usually only have fruit for dessert after a meal. what effects do you think that could have?
Different metabolisms, different foods paired with the fruits, different types of apples...There are many factors involved, so it is good that you test yourself to see how you respond.
I recall someone with a background in nutrition (PHD) who suggested you only eat fruit that grows where you were brought up and only in season. So for example in the PNW of the U.S. you would never eat bananas, some types of grapes only in summer, apples in late summer and fall…and likely never oranges, but other fruits like peaches in summer only. I thought this made great sense from a nutritional point of view ; plus it would reduce all the crazy green house gas emissions from shipping ‘fresh’ things grown thousands of miles away, and likely not that good anyway as they were picked well before they were ripe and possibly covered in chemicals to preserve them on route.
fruit has been heavily modified as it is through selective breeding techniques, what you're eating has way too much fructose which is a toxin to the human body. Pretty much all fruit is therefore not healthy at all and should be consumed minimally.
i went off processed foods and the fat just shed off me. The comments i was getting! i didnt touch a weight or do any exercise for months, just the diet change was huge difference in looks and health. Im now lifting & exercising, and the comments im getting now... im jacked and shredded and its amazing to say. im 45 too. Ive never been better. New found love of food- blue cheese / brie on sourdough, fresh snapper fish, fruits, Its cheaper than a fuking mcdonalds meal! i cannot believe i ate that crap. Anyway you pick up a packet of anything and its just a chemists shopping list. apart from rare and expensive stuff , just treat anything other than than real whole food as being adulterated garbage. because it is. Its cut with more chemicals and sawdust than cheap gutter cocaine. All served with a smile. Stick of butter should have nothing but milk as an ingredient. same with cheese, (and the starting culture / rennet) no preservatives, anti caking agents, maltodextrins, sugar, endless bullshite
@@fredfinks Goid did you! Thus, the quiet part of my comment is that worrying about which fruit is better or worse is kind of silly, when most people are eating Chick-Fil-A, McDonalds, etc.
These predictions are absolutely worthless! I have been wearing a glucose monitor for a while and I found out different apples give you different spikes different oranges give you different different watermelons give you
I'd argue eating the current recommended servings of fruit as suggested by the "experts" you'd be well served to get your liver function tested for NAFL on the regular too. The glucose spikes shown in this experiment are just a bonus. Might want to keep an eye on your triglycerides too because they'll be jacked through the roof too. Fruit was useful when we ate it local and in season to help build fat to have a better chance to survive winter. Eating it every day is a recipe for disaster.
1. Green apples better other apples. 2. Risk to benefit ratio of berries/cherries worth it. 3. Go for walk after eating (10-15 min) to lower blood sugar
@@semosancus5506 While that is true you have to look at the big picture. Eating (only) a handful of berries every day is not going to hurt you especially if that is helping someone eat far less ultra-processed foods instead.
@@semosancus5506 It's all about the dose and the quality of that sugar. Berries are very low in sugar (blueberries are a little higher, but they provide excellent health benefits). The huge antioxidant content (anti inflammatory) , polyphenols, trace minerals are important for health. You can't compare a cup of raspberries with a cup of oreos (both have sugar). I was on a strict keto diet, I added more berries to my diet than the keto health gurus allow, and now my overall health, energy levels and mood are just better. Also I test my blood sugar levels pretty regularly at home, and I can tell there's no noticeable blood sugar increase having eating 1 cup of berries per day after meal. Tropical fruits on the other hand, that's a different story...
What? No comment on the fact that Fructose does not raise glucose levels? Fructose can vary from 1 to 30 percent in different fruits. We need to discuss the dangers of fructose and how we have 6 month old obesity. Ten to twelve year olds with fatty livers. Over 75 % of diabetics (those who are overweight)have fatty liver and have not been diagnosed. Please, lets talk about the rest of the story.
Thank you for this, Dr Becky! When it comes to the order of foods eaten - have you come across information on eating fruit together (as opposed to after) other foods containing fiber, protein and fats? I eat a handful of walnuts and almonds each, together with a banana in the morning, which means I don’t eat all the nuts first - I alternate, which tastes great to me. 😊 I wonder if this order also blunts blood sugar rise somewhat.
Pairing fruit with protein/fat/fiber can curb the blood sugar response. I believe it was last week's video that discussed it: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-BDXckwpg--c.html
Don't do any of them . My fruits are olives ,avocado's and then tomatoes. Only time i eat any of them is when my blood sugar is very low and that is strawberry or peach yogurt. very small serving .Which is very rare .
I love to have the following as desert; pear cut into quarters, sprinkled with cinnamon baked in an air-fryer. I then microwave some blueberries and walnuts for about 30 seconds and serve. This leads me to a question; how does cooking affect G.I.? For example, how would a baked apple compare with your fresh apple (of the same variety of course)? As the cooking process breaks down the food making it easier to digest, am I increasing the predicted G.I. spike or is there no difference? Over to you Doctor Becky!
It would be interesting to test. However, the add-ins, like cinnamon and walnuts would also impact the blood glucose response. When we cook fruit, it is usually paired with another food or spice.
I saw some testing on all apples . The most nutrient dense was the Granny Smith Clearly. They also stated the sweeter the apples the less nutrient they contain 😎
Just have an ongoing ketogenic diet and everything will get better. Have around 50 carbs a day - and NO white or brown sugar or corn syrup (read labels religiously!). Eat all the cream, butter, oils nuts you wish. I lost thirty pounds very quickly eliminating starches/carbs. Most yummy "diet" of my life. Heavy cream in my coffee (to which I add unsweetened cacao (cocoa) powder and stevia). After getting to my goal weight I added a quarter of a banana lathered with chunky peanut butter in the mornings, or full fat yogurt, peanut butter and a few strawberries (berries are the "low-carb" fruits). I eat fresh salmon, shrimp, tun (often with butter), and make the leftovers into tuna salad with sugar free mayo.I pair my meals with lots of veggies I like, and always have at least a half or whole avocado every day. I munch on cashews, almonds and walnuts, and keep losing weight and inches. My clothes are getting way too loose, but I don't care. I can now start wearing all my "skinny" ones again. Sadly, yes, I have given up most fruit, bread and pasta. But there are keto products out there that mimic these things perfectly. Check out "CarbSmart" chocolate coated ice cream bars, and "pasta" in pouches from Sprouts - Asian noodles that are plant-based and never lose their chewy texture when cooked. Make mac 'n cheese meals out of these (oh, I forgot, eat all the cheese you like). I get a lot of wisdom from Dr. Sten Ekberg's site here on RU-vid. He explains the keto diet and the effect foods have on your body to a "T"! Not selling anything here, just pointing to my own success with what I now call a "ketogenic" diet because I have added some banana and berries, lol. But let's put it this way: it's a delicious way to lose weight quickly, while eating fun food...that is, if you like fats even more than carbs. Doing keto is like buttah - the more butter you eat, the less you'll look like a butterball.
Also, quantity matters. Six dried apricots spikes my cgm, but two doesn’t. You would think any government that is concerned about the explosion of obesity and diabetes would give free cgm’s to anyone who wants one.
Hello pretty, I was just going through commnet when I saw your profile and that what attracted me to write you. I would love to get to know you if possible. I will be glad to hear from you 🙂
Hello pretty, I was just going through commnet when I saw your profile and that what attracted me to write you. I would love to get to know you if possible. I will be glad to hear from you 🙂
Obsessing about blood sugar if you’re not a diabetic is a total waste of time. And going by the results of one person randomly testing their blood sugar is idiocy. Never base your nutritional choices based on anecdotal evidence. If this “Dr.” doesn’t understand that, she should just stop. Eating any of these fruits is just fine. They’re good for you and the sugar, within the fiber matrix of the fruit, isn’t going to hurt you in any way. In fact, it’s all good! It further highlights the ridiculous nature of low carb.
How’s the sugar-chase roller coaster today? How many times you had to eat just because you felt hungry? That doesn’t happen when you eat low carb. Educate yourself first, then try again.
@@JulAlxAU Congrats, you’ve drunk the low-carb Kool Aide. Perhaps you should educate yourself because you have closed your mind to the preponderance of evidence. You’re making assumptions, as all low-carbers do, that are wrong. You base your prejudice upon an assumption that carb eaters consume nothing but simple carbs, fruit juice, white flour, and processed foods. I eat complex carbs, whole grains, whole fruits, vegetables, beans, legumes, nuts, fish, EVOO, cheese, and even a little meat once in awhile. If that sounds like the Mediterranean diet, that’s because it is and it is routinely rated as the healthiest diet in the planet. I eat twice a day, so seems like you’re very wrong.
@@JulAlxAU Congrats, you’ve drunk the low-carb Kool Aide. Perhaps you should educate yourself because you have closed your mind to the preponderance of evidence. You’re making assumptions, as all low-carbers do, that are wrong. You base your prejudice upon an assumption that carb eaters consume nothing but simple carbs, fruit juice, white flour, and processed foods. I eat complex carbs, whole grains, whole fruits, vegetables, beans, legumes, nuts, fish, EVOO, cheese, and even a little meat once in awhile. If that sounds like the Mediterranean diet, that’s because it is and it is routinely rated as the healthiest diet on the planet. I eat twice a day, so seems like you’re very wrong.
@@Nicksonian Very well then,that works for you and it’s great to hear that. I used to be a strict keto eater; I no longer am. I just eat low carb because that gives me that straight line through the day and provides me with enough flexibility to eat what I like. And that’s important, eating in a way that works for you and keeps you happy and healthy is the best advice.
Thank you so much for the information on the blood sugar response to fruit. If you test any additional fruit, would you please include blueberries in the test group?
Without yet watching the video I would say that this would be the order from lowest impact to blood sugar to the highest; strawberries, apple, orange, grapes, and banana. Now to watch and see what really happened...
Hello pretty, I was just going through commnet when I saw your profile and that what attracted me to write you. I would love to get to know you if possible. I will be glad to hear from you 🙂
1. You are not diabetic, right? I think the impact would be difeerent on someone with diabetes 2. You only ate 100 gr of those fruits, in fact an apple weighs 200-300 gr, does this mean a whole one apple will raise 60-90 mg/dL? 3. Why don't you mention the timing when the fruits reach their peak? 45 minutes?
Let us just Strat by the majority of Americans substituting the junk they are eating for real foods- fruit included; regardless of spikes etc. Then we can fine-tune anything else. Axiom: REAL FOOD > JUNK
I read somewhere that you should eat the fastest digestible food first. So that would mean eating the fruit then your meal. Do you think either way would effect blood sugar in a significant amount?
Quickly digesting refined carbs would spike blood sugar if eaten first. BTW, that was the topic of last week's video: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-BDXckwpg--c.html As for fruit, the amount and types of natural sugars make a difference, as discussed in this video.
Hello pretty, I was just going through commnet when I saw your profile and that what attracted me to write you. I would love to get to know you if possible. I will be glad to hear from you 🙂
Can you make a test which include cinnamon? It is said, cinnamon on fruits have a massive impact on blood sugar - it will not spike as fast and as much. Maybe a tea spoon on top of 100g bananas or apples or honey or milk or oats.... or whatever. Would be very interessting! Please :-)
The apple contains the most fructose which is processed by the liver. Not good for the liver according to Dr Ludwig on you tube. I don't know, just pointing that out. Don't know his views on apples, I think high fructose corn syrup is the boogeyman acording to him.
thanks, beautiful exposition and explanation of this topic. you touched on this towards the end -- I'd be interested to know if the fruits that spiked the most would have their spikiness tamed or completely resolved by eating some protein or low GI index carbs with them (e.g. eggs or oatmeal ...)
Havent watched yet but bananas are not good for me, instant spike. Apples no problem, esp if eaten with some fat ( cheese), oranges a quick high but rapidly subsides, like chocolate or sugar or glucose
Golden delicious apples is sweet, why not show Granny Smith apples ? And bananas why not check the nit so ripe ones ? Ripe ones are a lot more sweeter. And for berries, say blackberries or black jewel raspberry? For grapes the darker the better ? Instead of oranges can it be grapefruit?
I assume the CGM only measures the blood glucose rise and not fructose in fruits which are metabolized by the liver. People with insulin resistance may have some issues with that contributing to fatty liver for some if they eat fruits mindlessly
Is it better to have the spike come down quickly or to gradually come down. I noticed that the strawberries fell a bunch quite quickly compared to the apple.
With foods that are so similar in their blood glucose rise and fall over two hours, the small relative difference in the steepness of the return to normal is not a significant value. In real world scenarios, you like to see a gradual rise and fall over time. For example, the past tests I've done on refined carbs showed a steep spike followed by a crash that took my blood glucose lower than the start.
Eat real food, mostly plants, not too much. And listen to your own body. So basically, eat a handful of almonds with your fruit. Problem solved! Fruit is great for us -- (most of us) -- I believe it's not a good idea to demonize any fruit or any whole food -- bad for mental health, eating disorders, etc.
Hello pretty, I was just going through commnet when I saw your profile and that what attracted me to write you. I would love to get to know you if possible. I will be glad to hear from you 🙂
I did similar with my fav fruit. Recently I found out I can home test Uric Acid. The outcome was interesting. You can’t real-time check UA… the time for UA to rise is roughly 24hrs. A single piece of fruit when your UA is above 5.5 jumps enough to push closer to gout but definitely into the hypertension range and bowl of fruit was brutal. I found a meteor that tests UA Glucose Ketones cholesterol… different strips.
I absolutely love grapefruit. I eat them like an orange. Somewhere I heard that grapefruit in small amounts is fine for keto. I don't know if that's really true or if I was just wishful thinking, but it would be nice if it would be true.
@@LucasTigy2 many people don't eat it like an orange, though, they cut it in half then just eat the inner good stuff. I tend to eat it like an orange, so I think I get a little more fiber than other people but I'm not sure. I will keep it as a special treat now and then.
@@nogames8982 i was just going off of the nutrition facts i found online. if you do eat it with a spoon as many people do, i would guess the ratios may be more skewed. i still just have fruit as dessert so that the meal itself can hopefully slow things down
These tests don't matter. None of them raised your fasting glucose which is the only number you need. Try to have a fasting below 110 or even 100. 130 is diabetes.
Dear Dr Becky, FINALLY! someone on RU-vid presenting real time analysis using a real time demonstrations instead of a previous studies! If I may I wish to highlight few points on the hope this may help other Type 2 sufferer; The CGM is a life changer, without it you will NEVER know the real metabolic processing that is taking place and its effect on the blood sugar level in your body after a meal . I no longer believe that a Type 2 should wait two hours before testing their BGL! As you said every person reaction after a meal is different! It also depends on the time of the day! i.e first thing in the morning or midday etc. Also I believe the Gi Index is NOT a true guide for Diabetic person! maybe for a healthy person but not for a diabetic. In my case if I consume any substance "food/carb etc" I can guarantee you that almost within 2-5 minutes I see a reaction! I do not need to wait two hours! Two hours wait is a MYTH and it is not helpful! Also another factor for those who have an extra builtin energy will have different reading while exercising "Usually high". This what works for me WITHOUT using ANY medicine; Have an extremely low carb breakfast i.e fried eggs with green tea "coffee elevate my BGL" . wait until 14:00-15:00 to eat your main meal i.e chicken or fish or meat with green salad. When you have a rise in your BGL drink lots of water, and nothing to eat till the next day! Oh I also walk 4.5-5 KM a day! Once you have followed such routine your morning BGL rise will drop, your average BGL will also drop! try it and you will thank me later! One point if I may Dr Becky; thou its great you've used yourself as guinea pig for us!! which is "Much appreciated", It would be great to use a true type 2 sufferer with the fruits experiments that you had conducted instead of a healthy person like you! I think the result will surprise! You are healthy, and in my opinion your body reaction to BG rise will not be the same as a Type 2 patient. Thank you and keep up the good work!
An ounce of Banana is a reliable standard for raising blood sugar if people are low. It also has 6 grams per ounce of carbs. Grapes about 4 and juicy. Banana and then Grape IMO. Orange is also juicy by acidic and has more pectin which both slow things down, so Orange, then Apple then Strawberry (they have less carbs per ounce than carrots, about 1.8). I think Orange and Apple have about 3.5 grams per ounce. So ounce per ounce I'd say Banana, then Grape, then Orange, Apple and Strawberry.
Surely for someone with type 2 those high spikes from the grapes and banana are harmful even though their levels drop quickly? My usual first meal ,around 10am, is a cup of frozen defrosted mixed berries plus half a cup of low-fat Greek yogurt. Before eating this morning I was 113, an hour and a half later 132 and 30 minutes later down to 104. I’ve done these test before with similar results. Even though the berries and yogurt contain about 14 grams of sugar the berries have 9 grams of fiber. What do you think, it’s because of the high fiber?
A couple points. First, the Doctor's fasting blood sugar is pretty low, under 70 in some cases. While high fasting blood sugar is bad, there is no evidence of benefits of having a fasting blood sugar under about 85, and there are some negative issues. In fact, NHANES found the lowest health hazard ratio at about 90, with increase in health hazards under 80 and over 100. Also, a 70 point rise from a banana is a lot. Blood sugar variability is probably more harmful than high peaks, and high peaks are far worse than slightly higher fasting blood sugar in effects (not necessarily in what they indicate). Blood sugar rises on the order of double your fasting blood sugar is a lot. Also are peaks above 140. Rises on the order of 50I% of fasting levels are probably optimal, so with a fasting glucose of 80, rising no higher than 120 is good. You can look at the standard deviation of blood sugar variability. Going from say 75 to 150 is also likely to provoke rebound hypoglycemia, especially during activity because the level gets high enough to stimulate a large release of insulin, but a banana is not really going to sustain blood sugar for very long. Anyway, I'd say a food spiking you to 140, especially on order of double fasting levels isn't great. A caveat, I have found CGMs to over-read from plasma levels when the source of carbs enters the bloodstream fast, such as from juice, or even fruit. I think the interstitial fluid may rise first and fast, but plasma levels may not be over 120 or 130.
I'm guessing based on fiber and liquid content: strawberry, apple, banana, orange, grape. Grapes and oranges basically turn into somewhat-sugary juice when you chew them.
This is a very individual thing. What worked for other people's bodies, doesn't necessarily work for you! Some people get even a spike with black coffee. The only way to see what works for yoy is to check it on your own body with a glucose/ketone reader.
