Best Time to Eat Fruit on Keto Diet – Low Carb Meal Timing

Best Time to Eat Fruit on Keto Diet – Low Carb Meal Timing

Best Time to Eat Fruit on Keto Diet – Low Carb Meal Timing

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so you want to have your fruit and eat it too when you’re on keto don’t let the naysayers say that you can’t have any fruit honestly a little bit of berries a little bit of fruit is actually okay on keto we just have to play with the timing a little bit and to understand the timing and to understand when we can have the fruit we need to also understand how fructose which is the sugar from fruit is truly metabolized okay on keto it’s all about making it so that you don’t absorb as much of the carbohydrates from fruit as you normally would you don’t want to have that absorption because you don’t want to have it go to storage okay sounds a little bit counterintuitive it sounds kind of weird but trust me on it when you understand the science and you understand exactly what I’m talking about it will make perfect sense okay we’ve got new videos almost every single day so please go ahead and hit that red subscribe button and then please hit that Bell icon to turn on notifications that way you never miss a beat when I post a new video or whenever I go live now also if you’re doing keto you’re going to want to check out my thrive box down below so thrive market allows you to get groceries delivered right to your doorstep never have to go to the grocery store it’s cheaper than the grocery store but honestly the best part of all this is that I’ve created my own keto and fasting boxes and I change them regularly so have new products that go into these boxes or basically like Thomas’s grocery picks so I encourage you to check them out down in the description below but after you watch this video you need to have that understanding so you know exactly what you’re getting anyway alright so let’s dive into a little bit of fructose metabolism for a minute okay fructose metabolism is a little more complicated than regular carbohydrates our bodies aren’t designed to have a lot of fructose in fact if you look back sort of at our ancestors like the average consumption of fructose was between like 16 and 24 grams per day that’s not a whole lot of fructose whereas in modern day we’re consuming closer to 80 to 100 grams of fructose our bodies just don’t have the means to break all that down so it can get stored as fat a lot easier through de novo lipid Genesis which I’ll save for another day but essentially we have diurnal rhythms that play a part as well what that means is that specific timing specific genetic timing within our bodies can play a role on when the glucose or fructose gets utilized versus just pass through our body now when we consume fruit the fructose gets broken down into something known as fructose 6-phosphate and then it’s broken down into further things it’s broken down at the cellular level but this requires a specific genetic process in order for that to occur so we have a gene known as the pique FM gene now this gene sort of provides a blueprint for the enzymes to actually break down fructose so we not realize it we think that when we consume fruit we’re just having simple digestion and that’s it but no when we consume fruit our body’s like shop foreman actually has to look at the blueprint and say oh here’s how this needs to enzymatically be broken down and it regulates which enzymes do what it’s a complicated process now there’s another step too which actually comes before the genetic process and that’s fructose actually getting absorbed okay fructose from fruit requires a very specific transporter what that simply means is that fructose has to get on a specific bus in order to get to a cell okay it’s not like you just absorb it and it magically goes in there we have a finite amount of buses that can take fructose it’s known as glute 5 okay now glute 5 again it’s a glucose transporter so glute 5 doesn’t just drive fructose to muscle cells or liver cells it drives fructose also to fat cells which we don’t want if lots of fructose is going to a fat cell and we can store fat a lot easier so that’s where we have to pay a little bit more attention so if we think of fructose getting on a bus it’ll make things a lot easier but before I explain it a little bit more let me reference one other study and I know I’m throwing a lot of jargon at you throwing a lot of stuff at you and I just ask that you try to stick with me because I will make it all make sense but I lead up with this for the people that are science nerds that really want to hear it ok so there’s a study those published in a journal known as the BMC genomics this study took a look at diurnal rhythms okay and what it was looking at was do we absorb more food in the morning or evening etc etc what this study found was that in the morning we have more insulin sensitive muscles and more insulin resistant fat okay so what that tells us is that in the morning generally speaking we have more flexibility we’re less likely to store fat whereas in the evening things sort of shift okay we’re more likely to store fat in the evening than we are in the morning so at first glance we look at this and we’re like okay I know the answer we need to have you know fruit in the morning right well actually no it’s different than that because we don’t want to be absorbing that fruit remember we don’t want that to actually happen now what the study also found is that there were less levels of gluten in the evening okay well I’ll come back to this remember glue five is the bus that takes fructose so we have less buses in the evening time now the other thing that we look at is something known as PE r1 this is sort of the master gene that dictates the kind of diurnal rhythms of our metabolism in the morning the PE r1 is activated more which means that we’re able to turn on the processes that utilize nutrients more PE r1 is lower in the evening so if PE r1 is lower we have less metabolism of fructose now again I know it’s a lot of complication here so I’m gonna make it very simple with a really cool analogy that I just came up with again it uses the bus right so fruit has to get on a bus it has to get on glute five glute five delivers it to a cell and then once it’s at the cell that P er one that gene dictates how well the cell metabolizes it so in the evening time you have less glute five so that means you have less buses so that means less opportunity for the fructose to get on the bus already a good thing okay then it also means in the evening time you have less PE r1 which means less genetic activation of enzymes that also break down fructose so again coming back to this analogy I’m not I’m going to spin any science at you on this one fructose gets on the bus the bus drives to the cell and the cell is closed it basically says sorry even though you HOT on the bus I can’t let you in okay so basically we have less buses in the first place already good but then the cell is already not accepting of the fructose so we have a double whammy in a very good way so in the evening because you have less transporters you have more of a chance of eating a little bit of fruit in getting away with it not kicking you out of Quito not making you as fat not causing issues now again the glycemic load still applies we still want to eat things like berries like so blueberries strawberries raspberries blackberries those are the fruits that you want to eat a lot of when it comes down to Aikido when I say a lot it’s a relative term we’re talking 15 maybe 20 grams of carbohydrates worth but you’re gonna get a lot more out of it eating it in the evening than you would in the morning in the morning you have more transporters so it has a higher likelihood of going to fat whereas in the evening time less transporters more than likely you’re just going to excrete the excess out you might even find that you get a little bit bloated because you have less of those transporters so because the fructose can’t get on a bus it stays in your intestinal tract which means you get bloated so you kind of have to ask yourself well am i okay with being a little bit bloated if it means that I can actually eat my fruit and it’s not gonna go to storage that’s the question you have to ask yourself so if you have a small amount of blueberries a handful of blueberries and some heavy cream that’s your dessert you’re okay with it just have it be your evening dessert I know this was a complicated way of explaining this but I’m not someone that’s just gonna throw the information out there and hope that you trust me I want to explain the science that you get a solid concrete answer as always to keep it locked in here in my channel I’ll see you in the next video

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Best Time to Eat Fruit on Keto Diet - Low Carb Meal Timing

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Insulin Variations Study – BMC Medical Genomics

This study found that you start your day with insulin sensitive muscles and insulin resistant adipose tissue, which reverses its trend towards the night, when you end up with the opposite

The showed that the diurnal effect dominates the transcriptome of the human adipose tissue, with more than 25% of the transcribed genes being diurnally regulated

The circadian gene, PER1, was prominent among the genes with significantly higher expression in the morning versus the afternoon or evening, with up to a 10-fold change in some patients for PER1 mRNA expression

Genes that were positively correlated with PER1 mRNA levels included those involved in fructose and mannose metabolism and glycolysis (PFKFB, FUK, MPI, PFKM):

A number of genes encode enzymes in glucose, mannose and fructose metabolism (PFKFB3, FUK, MPI, PFKM), with high expression levels in the morning and a decline in the afternoon through the evening, following the trend of PER1

Conversely, “fuel accumulation” genes, such as those involved in cholesterol biosynthesis (HMGCR, HMGSC1), LDL receptor (LDLR), and glucose transport (GLUTS 1, 3, 5 and 14) have low levels in the morning and rise in the afternoon (negatively, correlated with PER1 mRNA.)

Moreover, the results demonstrated robust regulation of the core clock gene, PER1, and of genes encoding for ribosome processing and biogenesis and inflammatory processes

Ribosome biogenesis genes were on the diurnal incline, with levels rising by afternoon and remaining constant until evening

Ribosome biogenesis is an indicator of cellular activity and, in this case, most likely driven by the AKT/PI3K/mTOR pathway

Fasting

This study also looked at the effect of fasting on diurnal rhythm as well (from 9pm to Noon the next day)

Found that fasting actually causes a temporal delay in the diurnal rhythm, thereby extending the catabolic state of the adipose (into the afternoon)

In other words, genes that were upregulated in the fasting arm were positively correlated with PER1 expression

That’s why it makes sense to eat fat heavy and calorie rich meals earlier in the day for breakfast and lunch

Your body tends to oxidize fats for energy more during the day, and it’s primed more for storing them later in the evening

Fructose Genes

Fructose 6-phosphate (sometimes called the Neuberg ester) is a derivative of fructose, which has been phosphorylated at the 6-hydroxy group

The great majority of glucose and fructose is converted to fructose 6-phosphate upon entering a cell

MPI

Mannose-6 phosphate isomerase (MPI), alternately phosphomannose isomerase (PMI) is an enzyme which facilitates the interconversion of fructose 6-phosphate (F6P)

The PFKM gene provides instructions for making one piece (the PFKM subunit) of an enzyme called phosphofructokinase

Specifically, the enzyme converts fructose-6-phosphate to a molecule called fructose 1,6-bisphosphate (just further along the conversion path to ultimately being stored)

GLUT5

As the study stated, “fuel accumulation” genes, such as those involved in glucose & fructose transport (GLUTS 1, 3, 5 and 14) have low levels in the morning and rise in the afternoon

GLUT5 is a fructose transporter expressed on the apical border of enterocytes in the small intestine

GLUT5 allows for fructose to be transported from the intestinal lumen into the enterocyte by facilitated diffusion due to fructose’s high concentration in the intestinal lumen

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