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Most “keto friendly foods” are part of the Mediterranean diet, the main difference is really a matter of cutting out foods that spike insulin and managing the m

Most “keto friendly foods” are part of the Mediterranean diet, the main difference is really a matter of cutting out foods that spike insulin and managing the marcos for ketosis. So the emphasis is on fats from the Mediterranean diets like fish, olive oils, meat, and nuts. It’s not like green vegetables (and other low glycemic vegetables) from the Mediterranean diet aren’t permitted.

rmast 3y ago
There’s also research showing fruits (the whole thing with the fiber, not juice) can be eaten without causing an insulin spike — as in, X grams of natural sugar eaten in the form of an apple is not the same as getting those X grams as refined sugar such as a can of soda.
- throwawaycities 3y ago
  Yes it’s possible to eat small amounts of certain fruits (not sure about apples specifically) and not be thrown out of ketosis. When in ketosis I tend to avoid fruit, sometimes I’ll have a small amount of blueberries in a smoothie balanced out with fats from coconut milk, almond butter and chia seeds, plus some fiber (spinach). But I even avoid high-glycemic vegetables, like carrots, when in ketosis. Generally in calculating their carb/sugar intake people will reduce carbs/sugars by fiber, it’s not exactly scientific but probably works for the most part. I don’t even bother calculating carbs for stuff like spinach, kale, or Broccoli.
  - david-gpu 3y ago
    > But I even avoid high-glycemic vegetables, like carrots Carrots have a high glycemic index, but a low glycemic load. That is, you will rapidly absorb the glucose in them, but the amount of glucose they contain in the first place is low. Anecdotally, I've never heard anybody complaining about insulin spikes in their continuous glucose monitor from eating carrots.
    - throwawaycities 3y ago
      >Anecdotally, I've never heard anybody complaining about insulin spikes in their continuous glucose monitor from eating carrots. I never used a blood glucose monitor, but I did use ketone test strips and small amounts of shredded carrots added to a spinach salad would have pretty significant impact on my detectable ketone levels. I was often surprised by things that knocked me out of ketosis. For example normal serving sizes of whey or casein protein powders (<1g of carbs/no sugar)could. I’m not hating on carrots or demonizing them, just for my purposes I avoid them and other foods that knocked me out of ketosis or consistently had significant impacts on my detectable ketone levels.

rmast 3y ago

There’s also research showing fruits (the whole thing with the fiber, not juice) can be eaten without causing an insulin spike — as in, X grams of natural sugar eaten in the form of an apple is not the same as getting those X grams as refined sugar such as a can of soda.

throwawaycities 3y ago
Yes it’s possible to eat small amounts of certain fruits (not sure about apples specifically) and not be thrown out of ketosis. When in ketosis I tend to avoid fruit, sometimes I’ll have a small amount of blueberries in a smoothie balanced out with fats from coconut milk, almond butter and chia seeds, plus some fiber (spinach). But I even avoid high-glycemic vegetables, like carrots, when in ketosis. Generally in calculating their carb/sugar intake people will reduce carbs/sugars by fiber, it’s not exactly scientific but probably works for the most part. I don’t even bother calculating carbs for stuff like spinach, kale, or Broccoli.
- david-gpu 3y ago
  > But I even avoid high-glycemic vegetables, like carrots Carrots have a high glycemic index, but a low glycemic load. That is, you will rapidly absorb the glucose in them, but the amount of glucose they contain in the first place is low. Anecdotally, I've never heard anybody complaining about insulin spikes in their continuous glucose monitor from eating carrots.
  - throwawaycities 3y ago
    >Anecdotally, I've never heard anybody complaining about insulin spikes in their continuous glucose monitor from eating carrots. I never used a blood glucose monitor, but I did use ketone test strips and small amounts of shredded carrots added to a spinach salad would have pretty significant impact on my detectable ketone levels. I was often surprised by things that knocked me out of ketosis. For example normal serving sizes of whey or casein protein powders (<1g of carbs/no sugar)could. I’m not hating on carrots or demonizing them, just for my purposes I avoid them and other foods that knocked me out of ketosis or consistently had significant impacts on my detectable ketone levels.