Hello Health Champions today we're going to talk about the best fruits to eat if you're a
diabetic did you know that over 37 million people in the United States are diabetics today and that
represents 11 of the population worldwide there's over half a billion people with diabetes today and
even though 11 is the highest percentage of any country the greatest increases are now seen in
India and China and they're very quickly catching up with that percentage in addition to that there
are 290 million people who have some degree of insulin resistance that's the vast majority or
88 of the population so even if you don't have diabetes that's a very good chance that this
still concerns you very often we hear fruits and vegetables mentioned in the same sentence as in
you should eat more fruits and vegetables as if they were the same thing and we need to understand
how they are different and the absolute best fruits to eat would be called Avocado now most
people think of that as a vegetable because it doesn't taste sweet but technically it is
a fruit and it has a very low glycemic index and we'll talk more about that but that just means
how quickly something that you eat raises your blood sugar it also has a very very low amount
of net carbs so net carbs are the amount of carbs that you can absorb to become blood sugar the next
best would be olives and again people don't really think of that as a fruit but it happens to be same
glycemic index and three grams of net carbs and the next fruit is called tomato also 15 and three
so these three would be the absolute best fruits to eat but they don't really fit the criteria for
fruit in most people's mind because when people think of fruit they're looking for that sweet
taste they're talking about nature's candy they're looking for a sweet treat but they don't want to
eat something artificial or Laden with added sugar so we're going to talk about some of those sweet
fruits also but first we need to understand a few things and dispel a few myths because
otherwise it doesn't make sense to talk about them most of the time we hear about something
called glycemic index in terms of carbohydrates and fruit and when they measure that they give
people a certain amount of food enough to contain 50 grams of net carbs so 50 grams of carbohydrates
that can be absorbed into the bloodstream so fiber is subtracted because fiber does not get
into the bloodstream and then they compare that food to glucose which is given the number 100 as
a reference or index and then they create a scale where low glycemic index is anything less than 55
compared to glucose at 100 medium would be 55 to 70 and high glycemic index would be anything
over 70. but there's a few problems that we need to understand the first problem is if we look at
something like bread it has 50 percent of the weight being net carbs so if you eat a hundred
grams of bread which is basically two large slices of toast you're gonna get 50 grams of carbs that's
pretty typical someone could do that in a sitting and bread being basically pure starch has a very
high glycemic index of 75. but if we compare that to something like avocado avocado has two
grams of net carbs so how do you eat 50 grams of net carbs from avocado you basically have to eat
2 500 grams or five pounds of avocado to do that which is way over a dozen avocados so I don't know
exactly how they come about with the number 15 which often is a sign I don't think that
they feed people five pounds of avocado so they probably have some other measurement which means
that they're not really consistent in measuring this but what it also means is that virtually all
the foods that you ever see on a list of glycemic indices are going to be starch and sweet fruits
and then they tell you to select foods with a low glycemic index and now you think that you're
limited to the foods that are on the list test of glycemic index but all the good foods don't
really make it on there but let's talk about a food that often makes it onto the list and
that's dates and even though this is pure sugar medical news today says that according to various
research the typical glycemic index turns up at 42 which classifies it as low glycemic index food
and therefore safe and suitable for diabetics so if you watch some of my videos and you understand
what sugar is that's totally absurd notion and that has a lot to do with problem number two
so when we look at these numbers these ranges of low under 55 High over 70. that is all relative to
something what are they comparing it to and it's all based on the belief that we should eat three
to four hundred grams of carbohydrate per day mostly from starches because that's the primary
way that you can get up to those numbers so the ranges the numbers of glycemic index are going
to be based on foods that are basically pure starch and some of these numbers might work
for people if you are relatively young if you're very metabolically healthy or insulin sensitive
and you're quite active but we just realized that 88 of the population has some degree of metabolic
impairment some degree of insulin resistance and then these numbers don't apply at all so
instead if you have some metabolic impairment if you have some weight to lose if you have
some blood sugars that you like to drop I would suggest the following ranges that low would be
things under 20. and medium would be 20 to 40 and high would be over 40. so I'm not claiming
that these are any exact numbers I just want to get you into the idea that if you're trying to
change something about your metabolic Health then you want to adopt a completely different range
than the ones they usually tell you so in that note we need to realize that metabolic health
and insulin resistance is a Continuum it's not black or white it's not like you have diabetes
or you don't on the red end that's the 10 percent that have type 2 diabetes on the green end of the
spectrum that's another 10 percent roughly that are very metabolically healthy and then in between
we have about 80 percent of the population who are relatively insulin resistant so if you're
very insulin sensitive then you can be less strict with these ranges and with the amount of carbs but
if you are closer to the type 2 diabetes then you need to be much more strict and if you want
to figure out more about where you are on the Spectrum I've developed a the blood work course
where you learn everything that you need to know about understanding your metabolic health and then
some so I'll put some information down below if you're interested but a lot of people realize that
the glycemic index method has some limitations so a lot of people now are talking about a glycemic
load which is just another way of looking at it because now they take into account how much you
eat of that food so they take the glycemic index of the food times the amount of carbs
in grams and they divide by a hundred so now for each meal for each snack they recommend that low
should be less than 10 units of glycemic load medium should be 10 to 20 and high is over 20.
and based on that idea now medical news today says that therefore two dry dates which weigh
48 grams contain 36 grams of carbs which again is virtually pure sugar and then you multiply
that by the glycemic index and you end up with 17 so that would put it in the medium range but
remember these are supposed to be meals and two dates hardly constitutes a meal and yet you're
kind of in the high end of medium and still they call that a good idea for diabetics but remember
these ranges are based on the idea that we should eat three to four hundred grams of carbs per day
and also that people typically can't reverse insulin resistance they're not talking about
reversing a condition they're just talking about maintaining it with medication and not having it
get worse so we need to put that in perspective and compare it to a few things so if we take rice
for example we eat a hundred grams of rice that's 31 grams of carbohydrates of net carbs that has a
glycemic index of 98 so we multiply that divide by 100 so we get a glycemic load of a hundred so
that would be a meal that puts us in the high range but then if we compare that now to dates
we eat 48 grams which I think is very questionable if that would be a meal and we have certain amount
of carbs and glycemic index we end up with 17. so now people say oh dates are great because they're
better than rice but why would we compare it to the worst food just because something is a little
bit better doesn't make it good so let's compare it to a good food which would be avocado so now
we eat a hundred grams of avocado we get two grams of net carbs multiplied by 15 divide by a hundred
and now we have a glycemic load of 0.3 so now we see that even though dates are slightly better in
the rice it's not really a good food compared to avocado the glycemic load is astronomical but when
it comes to fruit there is a third problem that we really need to address and that's the question of
what is a carbohydrate because they're not all the same even though a lot of people treat them the
same way so virtually all the carbohydrates we eat are going to come from glucose and fructose and if
we eat something like bread that's going to be 100 percent glucose and no fructose and these glucose
molecules they're strung together like pearls on a string and there's hundreds or thousands of them
and that's called starch but as soon as we start chewing we have something called salivary amylase
that starts chopping these off the glucose gets in the bloodstream very quickly and that's why bread
has a high glycemic index of 75 but bread has no fructose but almost everyone today recognizes
that sugar sugar is different than bread even if they don't understand exactly why and the reason
is that sugar is different it's 50 percent glucose and 50 fructose so when we eat table sugar we have
these two molecules linked together side by side in a disaccharide meaning two different molecules
and now we're getting the glucose that can raise blood sugar but we're also getting fructose that
can only be processed by the liver so it's kind of like alcohol in that if we have a significant
amount then it can only be processed by the liver and it very quickly overwhelms the liver it turns
into fat and it starts infiltrating the liver so it used to be only alcoholics got a fatty liver
but now the vast majority of fatty liver is due to fructose but here's the next huge disconnect
that all these people who say that sugar is bad and bread is good there's still going to
promote fruit because they say it's natural it's completely different than the added sugar and yet
fruit has 50 glucose and 50 fructose just like the table sugar does and in many cases it's going to
fluctuate a little bit and it's usually going to be in the direction of having more fructose it'll
be even more devastating for the liver so here's what really matters the first thing to understand
is that the total amount of carb relates to the total amount of insulin and this is why
virtually all type 1 diabetes doctors will tell you that you just count the carbs and you take a
corresponding amount of insulin to handle those carbs I don't agree with that statement because
I still think that you need to limit the carbs so that you don't have to take so much insulin
but that relationship still holds the second most important factor is the amount of fructose like we
said fructose act sort of like alcohol it is the strongest factor in developing fatty liver and
insulin resistance and then the third factor is the glycemic index so if you have a high glycemic
index that creates more blood sugar swing larger blood sugar swing so that's just kind of adding
insult to injury it's not the primary thing but it's worth keeping in mind and a fourth Factor
that's often mentioned is fiber because fiber is not absorbed and it will tend to slow down
the digestion and absorption so let's do a little example here if we take a normal blood sugar range
and let's say that that's here and let's call the middle of that 90. and then we eat something and
we bring the blood sugar up to about a hundred and fifty what does that actually mean in terms
of how much blood sugar we have so 90 milligrams per deciliter if we multiply that out by how much
blood is in the average person that means that you have about three grams about half a teaspoon it's
like that much blood sugar in your bloodstream at any given time and if you eat something and
it gets up to 150 then that represents five grams of blood sugar so now let's say that you eat 100
grams you have a meal of 100 grams of carbohydrate that's equivalent to 400 calories and your blood
sugar is going to go like this because your body controls it and it brings it down with
insulin every time it rises so it always goes fluctuating between three and five grams and
yet you just ate 100 grams of carbohydrate it's in your digestive tract it has to be absorbed
into the bloodstream in the next hour or two and then get out of the bloodstream very quickly so
it doesn't get above 150 so at any given time we don't have more than five grams of sugar so
that means most of this 100 grams is going to go very very quickly through the bloodstream and it
requires a certain amount of insulin to do that and this is why the most important factor is the
total amount of carbs because that's going to determine the total amount of insulin required
and as a diabetic your insulin is too high so you can't keep eating foods that have a hundred
grams of carbohydrate or significant amounts of carbohydrate because that's going to trigger large
amounts of insulin and perpetuate and aggravate your insulin resistance we need to go way way down
on the carbohydrates to allow that insulin to drop so that we can become more insulin sensitive so
why does glycemic index matter well it matters a tiny little bit because in the next hour
you're going to be using approximately we'll just pick some nice round numbers about 100 calories
per hour and we never burn pure glucose we burn some glucose and some fat so let's just keep it
simple and keep it 50 50. that means you're going to burn in the next hour you're going
to burn 50 calories from carbohydrate but you just ate 400 and that means this insulin has now stored
350 of those calories so basically the higher the glycemic index the quicker the blood sugar swings
the greater the stress the greater the shock on the system because it has to produce way more
insulin quicker but in the end of the day it's not going to matter all that much if you need to
store 340 maybe or 360. it's a little bit better if they're slower but it's not a huge difference
it's the key factor is going to be the total amount of carbohydrates because that's going to
affect your insulin levels short term in the next few hours and the second most important factor
is the fructose because that's going to determine your metabolic Health long term based on the liver
and then the glycemic index and the fiber are the little nuances that just make it a little worse or
a little better so what we need to understand is that carbohydrates are more of a metabolic
challenge to the body than fat or protein because with fat and protein the body has several hours it
doesn't affect blood sugar it's never an emergency but with carbohydrates we need to get a hundred
grams through the bloodstream but we can't have more than five grams at any given time so we need
to process that that through very very quickly and that's why it's kind of an emergency that's
why it's a metabolic challenge now this doesn't affect everyone the same so if you're an athlete
if you're metabolically healthy then this is not going to be a problem not for many many years at
least but you also want to understand how this works so that you never move in that direction
so let's clear up some more very widespread misinformation and this is an example from a
video with 5 million views that promoted a bunch of fruits that no diabetic should eat a bunch of
and one example was Apples they say apples are great for diabetics because even though they may
have 12.4 grams of sugar which incidentally is mostly fructose as much as 75 percent they say
that it has a lot of fiber and the fiber will slow down the release now it turns out honey
crisp apples which I'm going to show you some numbers has 1.7 grams of fiber per 100 grams of
Apple which is not a whole lot actually and then they go on to say that because of this apples
actually help diabetics regulate blood glucose and I saw this in print in many many different
places but again they're falling into the Trap apples don't help diabetics regulate apples are
less dysregulating than jelly beans or white toast and jam or sugary breakfast cereal with skim milk
but it doesn't help regulate anything so let's illustrate with a few examples here honeycrisp
apples has about 15 grams of total carbs per 100 grams of Apple but almost all of that is sugar
and most of that is fructose the vast majority of that is fructose so it tastes very sweet it
has a slightly lower glycemic index because of the fructose because fructose is absorbed slowly but
again it is very stressful for the liver and then the rest of the carbohydrates are made up of fiber
which is not absorbed and then other carbohydrates but now let's compare that to raspberries and if
we just look at the total carbs it doesn't seem that different but if we look at the sugar we see
that there's a huge difference there's like five times more sugar in apples than in raspberries and
that's because there is so much fiber most of the carbs in the raspberry is actually fiber so if you
compare the small amount of fiber in apples to the large amount in raspberries then apples don't seem
so impressive anymore and then to really get some contrast here let's also look at avocado which on
the surface seem to have a large amount of carbs total carbs but the sugar is that tiny little
sliver down at the bottom there and almost all the carbs in the avocado is fiber so the net carbs is
just this little white thing but it's not sugar so again it's absorbed very very slowly so we can't
just look at the total carbs because it's the net carbs that determine the insulin and it's the
fructose that determines the stress on the liver so now that we understand all those mechanisms
let's look at the top sweet fruits and remember that the sugar in these are 50 fructose fifty
percent glucose more or less so that's why we still want to keep the numbers quite low and the
first example is cherries we're going to look at Sugar fiber glycemic index and glycemic load like
we said the sugar the carbs is the most important factor and cherries have 13 sugar 2 grams of fiber
a low glycemic index so the glycemic load is three and again compare that to Rice which was
30 or dates which were 17. so now we're getting into low single digits and that's where you want
to keep it even so as a diabetic you probably want to limit cherries quite a bit because of
the sugar content there'll be some better ones here soon blueberries have a little bit less sugar
a little bit more fiber a much higher glycemic index so the glycemic load is a little bit higher
but again we said that the sugar is more important it's a heavier Factor next one is apricot and we
have nine grams of sugar little fiber low glycemic index so it's about the same in terms of glycemic
load as cherries but I would recommend apricot because the total carbs are less the sugar is
less grapefruit comes in next at seven two grams of fiber low glycemic index and a quite low
glycemic load and remember though that this is per 100 grams so if you'd get a huge grapefruit
and you eat the whole thing then you probably need to Triple these numbers and now we're getting into
the really good stuff that even a diabetic can eat frequently even if not in unlimited amounts
but you could have handfuls of these on a regular basis if you're on a ketogenic diet these are low
enough that you can have a handful here and there and stay in ketosis for most people so raspberries
are going to have 4 grams of sugar seven grams of fiber again that fiber is more than the sugar so
it's going to really slow this down which is why we have a low glycemic index and now we're getting
in under two on the glycemic load blackberries very similar numbers even a little bit lower on
the glycemic index and the glycemic load and just for comparison so you understand that you can use
lemon freely even if it's not something that you use for a sweet treat but you could use it
in cooking you can use it in water you can use it very freely and lemon and lime are very similar
so they're pretty interchangeable you have very very low numbers and the glycemic load would be
a 1.2 but that's per 100 grams of edible lemon so you're obviously not going to eat that much on a
regular basis you're going to have a fraction of that and if you're at your ideal weight if
you're insulin sensitive the then you could have these pretty freely and you could even have some
fruits maybe with higher numbers than this but if you are a diabetic which this video is about
then you want to stick primarily to the ones in green here and use the other ones occasionally
and sparingly if you enjoyed this video you're going to love that one and if you truly want
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