Great Keto Debate

3/16/18

This is my take on no sugar added strawberry ice cream.  Before everyone freaks out, I have wanted this for 3 weeks, I budgeted the calories for it, planned it out and executed. It’s not a regular, daily dessert.  It’s 1 cup (150 cals) of frozen strawberries, and a cup (950 cals) of organic heavy whipping cream.  For more nerdy information about how fruits metabolize and affect our gut biome, look below!

Tritones: Music, Fruit: Keto

When eating any food we must take two things into consideration.  Glycemic index, and glycemic load. All foods fall on these two lists. Glycemic index refers to how quickly our blood sugar spikes to its highest point after eating a certain food. They test this by giving humans a pure glucose gatorade looking drink and measuring blood glucose levels. Then, at a later date, they have the subject eat the food that they want to test, and compare the two numbers.  For example, celery has a much lower glycemic index than white bread.  Luckily, a huge amount of this testing has already been done for us and is at our fingertips on the interwebs!

 The Glycemic index:
1-55= Low
56-69= Medium
70-100= High

Glycemic load is slightly different, it measures how long it takes to metabolize a certain food.  High carb, low fiber foods spike blood sugar and so, are classified as having high glycemic load. They spike blood sugar quickly and crash quickly. High fiber foods  take longer to digest, the graph looks more like bell curve, with a much more gradual descent and so, have a low glycemic load.

We want our foods to digest slowly. To help us understand this, let’s just use strawberry as an example.  It’s glycemic index is a 55.  Barely on the line of a low glycemic food.  But, it’s glycemic load is 15.  This is excellent.  It means that strawberries are full of fiber and take long time to digest.  Fiber in effect, confuses our stomach.  Fibrous foods sit in our digestive tracts for a long time undigested, and bacteria (“gut flora”) in our stomach and mainly in our intestine, come to breakdown the fiber, fermenting them in our gut, slowing the metabolism of said sugar and enabling these good bacteria to multiply.  It’s a win/win situation.  Some fruits aren’t fiber rich, and should be eaten with extreme caution.  But honestly, if you are going to have an apple or a cinnabon, go for the apple every time.

Keto “gurus” attack fruit often for its sugar content, but I think as long as it’s a weekly event and not a daily one, fruit can be a valuable source of fiber, vitamins, antioxidants, they are a low calorie food, and keep you satiated for hours.  A trait not to be underestimated, especially when intermittently fasting or restricting calories or BOTH.
Just don’t eat 3 mangoes and wonder why you gained weight! Moderation is key here for one simple reason.  Fructose can only be metabolized and stored by the liver.  Glucose can be stored in the muscles as well as the liver, so it can be more easily stored within the muscle and not as fat.  Our bodies can only handle about a fistful of fruit.  The spill over fructose that the liver can’t store is turned directly into fat. I advise caution because we are trying to use the storage we already have!  My advice would be to have a measured serving of fruit, and then go for a walk to use excess fructose while it’s still in the blood, before your body decides to store it.  If you eat too much fruit and knock yourself out of ketosis, have it be a high fiber fruit, like berries.
If you eat a banana, it’s better than a big mac. It has vitamins and minerals, even if it’s not ideal, and you will be back in ketosis in no time if you limit carbs again.
Since berries come in groups, our musical pairing also has many notes.  Ombre Legere from Meyerbeer’s Dinorah, sung by Roberta Peters at the tender age of 19.  Absolutely mind-blowing. Notes a’ berry plentiful!
Cheers, Happy eating!
Gab

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