In the years since I have been living a low carb lifestyle nothing seems more controversial than fruit. It just happened again this week on a great low carb group I love and belong to! So I decided to jot down some facts and how I personally look at the whole “fruit debate.”
First of all let me preface this by saying that I just count carbs, and I strive to keep them under 20 net carbs per day… even after almost 3 years of living this lifestyle. I do not want to go back to seeing what I did in the mirror in 2012! EEK!
Most of the people that tout that you can eat fruit while living a low carb lifestyle are also saying they eat 50+ net carbs a day! Again… EEK! I would not lose or maintain my size 4/6 and I am sure chomping down on bananas would throw me right out of ketosis, resulting in yoyoing. No thanks, not worth it, not going there. I would never do that nor would I recommend it to clients or you.
Take a look at this chart. It is a good way to analyze fresh fruit as it is looking at each fruit equally; in one ounce increments. It’s a quick and easy way to errr, compare apples to oranges? Did I really just say that?
You can eat a 1 ounce strawberry valued at 1.6 net carbs OR you have 1 ounce of a banana, at the whopping cost of 5.7 carbs. What does that mean in actual fruit? An extra-large, 1-5/8″ strawberry is pretty close to one ounce. Now, if you take a small (about 6″ long) banana and cut off about the same amount, 1-5/8″, you will have 5.7 carbs or approximately 3-1/2 times the carbs of the same sized strawberry.
Look at it another way, since that 6″ banana is 20 net carbs then you can either eat that whole extra large strawberry OR you can have a 1/2″ slice of the banana for the same exact 1.6 net carbs. That graphic is to scale, which would you rather eat?
Am I going to eat 1/2″ of a very small banana? That’s not realistic for most most people, and that 6″ banana is my full day’s supply of net carbs! The FULL day! BUT I can take a huge strawberry and dice (yes I dice mine because I want the flavor NOT the carbs) it over some low carb CarbMaster yogurt, put a dollop of sugar-free whipped cream on top and I am still under 6 net carbs! Which would I rather eat? No contest.
It is all about education, allocation and moderation. A carb is a carb. Where do you want to spend your carb budget? What gets you more bang for your buck? Let’s take a look at a table I threw together that lists fruits in the form they are typically eaten and easiest for comparison.
So all that said NO, I do not eat most fruits. I eat fruits that have the word berry in them like strawberries, blueberries, you get the idea. AND I eat them in moderation. I can get the taste of fruits by either using them in small amounts or by using sugar-free syrups that come in all sorts of flavors including banana, cherry, peach and many more!
I like to add a bit of the banana-flavored sugar-free syrup and a small amount of chopped walnuts or pecans to a muffin-in-a-mug for a yummy banana nut muffin! The best thing is that it fills me up SO much more than a banana could and it is only about 2 net carbs vs 20! I can have TWO if I want! I slather it with rich creamy butter and enjoy it with my bulletproof coffee or cocoa in the morning, for lunch, or dessert any time of day!
Remember you always have alternatives. Want the taste of APPLES in your life but NOT the carbs? There are a lot of different recipes out there where you can do just that. Here’s a recipe roundup of 22 of the best certified low carb apple recipes to get you started! I was going crazy this past fall when my friends were picking apples and bringing their delicious treats to parties so I spent days rounding up the absolute best of the best!
Members of the Low Carb Challenge Facebook group aren’t apt to give you their blessing to eat an apple a day because they want to see you get great results and lose weight just like they do. Fruit is full of sugar and sugar is going to convert to carbs and then to fat. Yes, FAT. You know, that nasty stuff you see in the mirror when you binge on carbs… no thanks, not for me, and if you are reading this, probably not for you. Ultimately it is YOUR decision, just make a good one if you want good results. We’d love to see those results so hop over to #TheLowCarbChallenge and share your before and after pictures! We look forward to meeting you!
In the meantime, ciao for now! ~Marge
Always consult your healthcare professional if you are currently taking medication, pregnant, trying to get pregnant, nursing, or if you have any other health condition before taking any products mentioned or applying any information contained herein.