Secretly High Sugar Veggies (Fructose)

Secretly High Sugar Veggies (Fructose)

Secretly High Sugar Veggies (Fructose)

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veggies are not the enemy period okay veggies are always good to go but when you’re on a low-carb diet or any kind of keto protocol you do need to be aware of the carb content of some veggies but that’s not what we’re gonna talk about in this video that’s been done way too many times on YouTube on the internet whatever I want to talk about what really matters when it comes down to the carb content of veggies and that is group tous you see not all carbohydrates are treated equal a little bit of carbohydrate from a veggie isn’t gonna hurt you but a little bit of fructose from a veggie could do a lot more damage to you in terms of kicking you out of keto or just affecting your low-carb protocol altogether or if you’re on a low fodmap diet where you have to be careful of a small intestinal bacterial overgrowth this videos for you as well you are tuned in the internet’s leading performance nutrition and fat loss channel new videos on Tuesday Friday and Sunday at 7 a.m. Pacific time but now 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store hundreds of grams of carbohydrates in our muscles but we can only store 30 to 50 grams of carbohydrates in our liver what this means is that you can easily overdo it on the fructose so we want to be careful there so what I’m going to break down here are veggies that are high specifically in fructose okay this the ones you want to be careful of now the first ones are a warning it doesn’t mean that you don’t consume them okay you can still have these in moderation you just want to be careful because they will add up the first one is gonna be onions you’ve noticed that onions have that sweet taste well it’s the fructose that’s doing that and the fructose in the onions can knock you out of quito a lot easier than a starchy carbs a squash now when you cook onions it’s not as bad but the reason I’m not going to go into depth talking about the cooking of onions is because it all depends on how long you cook them what style of cooking the fact is you get by with a little bit more if you cook them there’s twelve point six grams of fructose per 200 calories of onions okay that’s a lot of onions you’re not going to eat 200 calories with the onions but in order to break down the measurements in an actual digestible form we have to use a larger quantity so we look at a 200 calorie serving it doesn’t mean that you’re ingesting twelve point six grams of fructose carbohydrates when you have a normal serving of onions next up is going to be Tomatoes tomatoes are a sneaky one we know that tomatoes have a little of a sweet taste but did you know that most of that sweet taste is coming from fructose that’s why a lot of times when people make like a Bolognese when they’re on a low carb diet they take ground meat and they mix it up with some spaghetti sauce a lot of times they find they get knocked out of keto or it messes up their diet it’s simply because the fructose is a little bit higher so all I’m saying is just use ‘men moderation and again raw tomatoes are worse so when you put raw tomatoes on your salad when you’re doing a Cobb salad or something like that you are drawing your dot you’re just dancing a fine line between what could kick a taquito and what wouldn’t so better off to just leave the tomatoes off why even have it right next up is cabbage now I’m a big fan of cabbage powerful cruciferous vegetable it has a very very powerful ability to help restore healthy gut we just have to be a little bit careful with it when it is raw like in a coleslaw form or anything like that we’re talking eleven point six grams of fructose in a two hundred calorie serving again most of the servings you’re going to be consuming are probably gonna be in the ballpark of like 275 calories worth but still that’s a lot of fructose let me point six grams they’re fermented cabbage is much better okay so we’re talking about kimchi we’re talking about sauerkraut the fermentation process eats up some of the sugars and generally speaking it eats up the fructose first because it’s a little bit easier for those kind of bacteria to break down so we want that okay so a little bit of sauerkraut a little bit of kimchi just you know a couple tablespoons that’s all you need you’re gonna be fine there bell peppers be careful there you know those are sweet so if you’re making a cauliflower crust pizza something like that be careful with the bell peppers the red ones have a lot more than the green we’re talking fourteen point six grams for a 200 calories serving versus eleven point two grams now again if you taste them you’ll know the red ones are a little bit sweeter these are some ones that you want to tread lightly on this doesn’t mean avoid them it doesn’t even mean use caution it just means eat them in smaller amounts they’re good ones and I recommend you eat them just smaller amounts first one is broccoli okay you still have four grams of fructose it still makes my list compared to the ones that are super low in fructose which we’ll talk about in a second okay so four grams of fructose serving of broccoli or large serving of broccoli and then eight to ten grams of fructose in a large serving of asparagus now I’m a big fan of asparagus so eat it in moderation but most of the time you’re only having six to ten stalks of asparagus you’re not having 200 calories worth of asparagus so more than likely you’re gonna be fine but if you’re someone that eats asparagus with every single meal you may want to trim it back a little bit all right now let’s go ahead and talk about the ones that you can eat let’s talk about the ones that you can really go to town on because these these are good ones and they have a bunch of other benefits so let’s head to that side so the ones that you can enjoy you can really enjoy a lot of first off we’ve got spinach now spinach people have their pros and cons with spinach but you’re never really going overboard usually you’re having a few cups of spinach cooked down to ultimately be like a half a cup it wilts down so fast that’s the thing though we’re talking a 200 calorie serving yielding only 58 milligrams milligrams like we’re talking a fraction of what’s and the other one is a very low fructose content there plus with vintage we get the benefits of chlorophyll now chlorophyll is ultimately the blood of plants it’s what delivers the nutrients to the plants it is the blood of plants so we get a lot of benefit as far as red blood cell health and as far as cellular healing goes within our body with chlorophyll so good stuff there but more importantly it ki lates heavy metals so it ki lates the excess iron it can chelate even some of the things like mercury that are in your gut so very powerful there from a detoxing side of things so go to town on that I like to cook it up into my eggs mix it in that way saute a bunch of it and down to a small digestible form next up is one of my personal favorites and an underdog in a lot of cases it’s the artichoke artichokes are amazing when it comes to prebiotic fibers they’re just they dominate the world when it comes down to restoring good gut health 75 milligrams per 200 calorie servings we’re looking a pretty low dose there anyway now high in inulin inulin is the prebiotic fiber effect that is what allows our gut bacteria to feed on something in Ulan is food fertilizer for our existing bacteria so if we have a good gut microbiome and we add in elin it’s gonna get even better then we have sinner in okay cinnamon helps promote bile if you are on a low-carb diet or if you’re eating a lot of healthy fats if you don’t have good bile production you cannot break down you cannot emulsify those fats you can’t get good use out of them well artichokes have a unique ability to stimulate bile production and also make the bio more potent very powerful on a ketogenic diet now if you’re cutting down on the asparagus because I mentioned is a little higher in fructose you can envelop some of what you were eating there with artichokes so mix up asparagus and artichoke together then we have kale no one likes kale so let’s just skip that one actually not just kidding if you’re gonna go with kale you can go the baby kale it’s easier to digest it’s not super stocky and just I don’t know it just feels like it takes me 20 minutes that you to stock a kale so baby kales a little bit easier but less than 50 milligrams per 200 calories serving high in quercetin okay so quercetin is interesting because it blocks histamine so it blocks the cyclooxygenase enzyme too which means that it can allow inflammation to go down specifically in the joints similar to like turmeric and things like that now it’s a histamine block or two which means it can block the inflammation and block the actual immune response that we get from allergies so if we’re allergic to a certain food to a small degree kale can actually help that because of the quercetin then we’ve got Camp Farrell now camphor all is something that blocks terminal crows factor one alpha not gonna go into exquisite detail there it modulates inflammation through multiple different pathways just an overall good compound cauliflower alright so I told you to go easy on the broccoli cruciferous vegetable that is awesome so we have to sub it out with something cauliflower I’ll get cauliflower less than 50 milligrams again so we’re looking a really small dose they’re very high in choline which is a precursor to what’s called acetylcholine acetylcholine is what’s going to allow our our nerves to communicate our neurons to communicate so it promotes what’s called synaptogenesis sohail the synaptic cleft it helps that synapse between neurons so we’re actually creating more of essentially a freeway between neurons by eating more of this stuff simply because of the neurotransmitter effect but also we have a very powerful anti estrogen effector so I’ll talk about in a second because we’re gonna move into brussel sprouts Brussels sprouts also less than 50 milligrams per 200 calories serving very low also a cruciferous vegetable which is very high in the indle methane so both cauliflower and Brussels sprouts are high in dim which is a powerful estrogen modulator it allows you to metabolize the estrogens that are bad we have good estrogens and bad decisions in the body ok the baddest surgeon is 1/7 hydroxy estradiol we don’t want a whole lot of that small amounts are okay but we need the liver to process that and it all comes down to the dim that does that now fun fact on Brussels sprouts more vitamin C and Brussels sprouts than in oranges we think oranges have a ton of vitamin C no oranges have a ton of sugar Brussels sprouts have more vitamin C so when it comes down to the immune system as cliche and just boilerplate as that is we need vitamin C the immune receptor new cells actually have receptors for vitamin C and when we’re sick it drains the vitamin C you’re gonna get more Brussels sprouts new a lot of orange juice so no scurvy for us quito goers then finally sulfuring sol fear of fame is a precursor to the phase 2 detoxification component of the liver which ties directly in with the indolent methane again so what I’m saying there is it allows glutathione to be produced it allows the detoxification process to occur which therefore allows us to metabolize not only estrogen but other harmful compounds so these you almost have just unlimited ability you could just eat a ton of these Nakia kick that Aikido those on the other side could mess you up so just use them in moderation small amounts of onions small amounts of cabbage small amounts of tomatoes just go easy and go to town on these as always if you like these style of videos where I’m doing it on a white board I break it down a little bit more I want to hear it from you down in the comments section so I know to keep doing this otherwise I’ll scrap the white board and go back to a normal style as always make sure you’re keeping it locked in here in my channel and I’ll see you in the next video

This Post Was All About Secretly High Sugar Veggies (Fructose).
Secretly High Sugar Veggies (Fructose)

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Veggies highest in Fructose (based on 200 calorie serving)


Red (uncooked) – Fructose: 15222mg (15.2g)


Uncooked – Fructose: 12622mg (12.6g)


Uncooked – Fructose: 11600mg (11.6g)

Bell Peppers

Red Bell Peppers:
Uncooked: Fructose: 14581mg (14.6g)

Green Bell Peppers:
Uncooked: Fructose: 11197mg (11.2g)



Uncooked – Fructose: 4000mg (4g)


Uncooked – Fructose: 10000mg (10g)

The Lowest (greater than 75mg per 200 calories)

Spinach (58mg, raw)

Artichokes (75mg, raw)

Kale (greater than 50mg, raw)

Cauliflower (greater than 50mg, raw)

Brussels sprouts (greater than 50mg, raw)



Chlorophyll is literally the blood of plants – its chemical structure resembles that of hemin, which combines with protein to form hemoglobin in the human bloodstream

Chlorophyll and hemin are almost identical in structure, with the only difference being that chlorophyll is around an atom of magnesium whereas hemin is built around an atom of iron

For this reason, chlorophyll has proven beneficial to increase the red blood cell count in humans – red blood cells carry oxygen to the tissues

Since chlorophyll aids in restoring and replenishing red blood cells at molecular and cellular level, it has the ability to regenerate our body.

An abundance of oxygen and healthy flow of blood encourages the body to get rid of harmful impurities and toxins

**Also helps as it chelates to heavy metals – has the ability to bind to and remove toxic heavy metals such as mercury makes it an extremely powerful healer**



The fermentation by the microbiota in the gut of prebiotic fiber, such as inulin, results in the production of short-chain fatty acids, such as propionate and butyrate

These short chain fatty acids increase glucagon-like peptide-1 (GLP-1) production, and GLP-1 peptide hormone that suppresses ghrelin


Cynarin, a natural compound found in artichoke, stimulates bile production – this helps accelerate gut movement and also support fat digestion and vitamin absorption

This is important to gut bacteria as bile salts and bacteria have intricate relationships – the composition of the intestinal pool of bile salts is shaped by bacterial metabolism

In turn, bile salts play a role in intestinal homeostasis by controlling the size and the composition of the intestinal microbiota



Quercetin is the “master flavonoid”, a strong antioxidant and one of the best natural antihistamines

It boosts levels of glutathione, reduces inflammation by blocking important inflammatory pathways (COX-2), and blocks the release of histamine, reducing allergies and mast cell activation


Main benefit of kaempferol is that it’s a potent inflammatory suppressant – it has been found to reduce serum interleukin-6 levels, and be a disruptor of TNF – TNF promotes activation of IL-8



Choline is a precursor to the neurotransmitter acetylcholine – specifically, choline is transported into the cell by a transporter protein in the membrane of the presynaptic neuron where it combines with acetyl CoA to synthesize the neurotransmitter acetylcholine

Acetylcholine prompts synaptogenesis, the healthy growth of synapses throughout the brain, which enhances memory encoding, and facilitates the action of all other neurotransmitters as they communicate messages

Brussels Sprouts


Reduce serum interleukin-6 levels, and be a disruptor of TNF – TNF promotes activation of IL-8


Kale, Cauliflower, Brussel Sprouts & Broccoli all contain sulforaphane:

Sulforaphane (SFN) is an isothiocyanate, a sulfur-containing organic compound that’s an indirect antioxidant – it boosts the antioxidant capacity of cells

Inducing phase 2 detoxification enzymes – Sulforaphane is the most potent inducer of phase 2 enzymes

Increases cellular glutathione levels

*Phase II liver detoxification neutralizes the byproducts of phase I liver detoxification and other remaining toxins

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