Fruit?

[cobracock1979]

What do bro's here do for fruit?

I am used to being on keto but moving back to moderate carbs. I have completely avoided fructose last 3 months.

I want to have a protion of fruit a day - what do people suggest? I want to avoid putting on fat/ something that sugars too much.

 

[Makavelli]

What do bro's here do for fruit?

I am used to being on keto but moving back to moderate carbs. I have completely avoided fructose last 3 months.

I want to have a protion of fruit a day - what do people suggest? I want to avoid putting on fat/ something that sugars too much.

Then avoid fruit. It's all sugar, mostly fructose.

 

[Tatyana]

Then avoid fruit. It's all sugar, mostly fructose.

Fruit is not 'all sugar'.

This is the big problem with this low carb popularity, how can bloody fruit make you fat.

Utter madness.

Fructose doesn't even spike insulin for goodness sake, it can enter muscle cells without insulin, although most will probably be processed in the liver.

100 g of strawberries 27 kcals - 6 g carbs

100 g blueberries 32 kcals - 6.9 g carbs

Fruit is full of awesome minerals, vitamins and phytonutrients, so many berries are turning out to be superfoods.

Apples are also great, or a small nectarine. I would just recommend eating what is in season, and cherries are coming next

You can use fitday or calorie king to check what is in fruit.

If you have become completely carb-o-phobic, then have some in the morning or just before or after training.

BTW, carbs don't make you fat, too many calories make you fat.

 

[SouthernLord]

I don't eat enough fruit. I have only been getting one serving of fruit per day. I have a bowl of oats with either frozen blueberries or raspberries as part of my breakfast. I do eat green veggies with almost every meal though.

 

[Makavelli]

Fruit is not 'all sugar'.

This is the big problem with this low carb popularity, how can bloody fruit make you fat.

Utter madness.

Fructose doesn't even spike insulin for goodness sake, it can enter muscle cells without insulin, although most will probably be processed in the liver.

100 g of strawberries 27 kcals - 6 g carbs

100 g blueberries 32 kcals - 6.9 g carbs

Fruit is full of awesome minerals, vitamins and phytonutrients, so many berries are turning out to be superfoods.

Apples are also great, or a small nectarine. I would just recommend eating what is in season, and cherries are coming next

You can use fitday or calorie king to check what is in fruit.

If you have become completely carb-o-phobic, then have some in the morning or just before or after training.

BTW, carbs don't make you fat, too many calories make you fat.

Fructose is a disachride. It will be handled by the body one of two ways: 1) converted to glycogen in the liver. 2) Be converted to triglycerides(fat).

 

[EnderJE]

I buy fruit salad packed in water. I know. I know, but at least I'm eating fruit rather then McD's.

 

[Rage-Of-Sparta]

if your moving towards a moderate carb diet i would do fruit post wo or in the morning and than stick to lower GI carbs later in the day like sweet taters or rice. def stay away from fruit or any carbs for that matter b4 bed if you are worried about fat gain

 

[Tatyana]

Fructose is a disachride. It will be handled by the body one of two ways: 1) converted to glycogen in the liver. 2) Be converted to triglycerides(fat).

Fructose is a hexose monosaccharide hun. 5 carbon sugar.

Carbohydrate is really complicated, other common monosaccharides are ribose and glucose.



Sucrose is a disaccharide of glucose and fructose.

Lactose is a disaccharide of galactose and glucose.

Maltose is a disaccharide of glucose and glucose.

Polysaccharides are interesting things like glucosamine and also form important bits of cartiledge.

How glucose/carbs are used in the ody is a bit more complicated than that, it isn't just stored as fat or glycogen, some is used, the body always needs ATP, we make something like 20 kg/day, and the purpose of glycolysis, kreb's cycle and the electron transport chain is to make ATP.

First steps in glycolysis

Glucose to glucose 6 phosphate to fructose 6 phosphate.

Sugars in the body will be used for immediate use before they are stored (ATP). I know I use 1500 kcals/day before I even start moving a lot.

There is far more glycogen storage in the muscle (200 g in liver in contrast to 400 g in an average 70 kg man), so if you are lean, more nutrients will be driven into muscle, rather than fat with the insulin response.

Insulin is highly anabolic when you are lean, which is why some people take it for bodybuilding or learn how to maximise the natural insulin spikes with training and diet.

 

[Makavelli]

Fructose is a hexose monosaccharide hun. 5 carbon sugar.

Carbohydrate is really complicated, other common monosaccharides are ribose and glucose.



Sucrose is a disaccharide of glucose and fructose.

Lactose is a disaccharide of galactose and glucose.

Maltose is a disaccharide of glucose and glucose.

Polysaccharides are interesting things like glucosamine and also form important bits of cartiledge.

How glucose/carbs are used in the ody is a bit more complicated than that, it isn't just stored as fat or glycogen, some is used, the body always needs ATP, we make something like 20 kg/day, and the purpose of glycolysis, kreb's cycle and the electron transport chain is to make ATP.

First steps in glycolysis

Glucose to glucose 6 phosphate to fructose 6 phosphate.

Sugars in the body will be used for immediate use before they are stored (ATP). I know I use 1500 kcals/day before I even start moving a lot.

There is far more glycogen storage in the muscle (200 g in liver in contrast to 400 g in an average 70 kg man), so if you are lean, more nutrients will be driven into muscle, rather than fat with the insulin response.

Insulin is highly anabolic when you are lean, which is why some people take it for bodybuilding or learn how to maximise the natural insulin spikes with training and diet.

Woops my bad, I was thinking of sucrose. However thanks for making my point even more clear since it's a simple sugar. I know you're going to say "oh, but it doesn't have that big an effect on slin levels!". Well the only time I suggest eating fructose is to bring one out of ketosis for a carb load during a ckd. Being in Ketosis and trying to carb load doesn't work well due to a number of factors that are irrelevant to this discussion.

And yes it's a given that one should consume a high GI carb, I like dextrose, immediately after training to max the anabolic effects of slin.

I respect your opinions, but I've been doing this a long time and a low carb diet works best for getting shredded. I've seen very few people that have great insulin sensitivity that can eat a good amount of carbs and still be very lean. And even they have to cut out sugar, except pwo.

When insulin levels rise the body will not access bodyfat period. Look it up. And I know how insulin is used and what's it's used for as I've used it and monitored lots of bb's slin use.