lots of fruit?

Hi {NAME}, I would be lying if I said fruits didn’t spike your blood sugar. But the hype, the demonization, the villainization… it’s too much. I eat a lot of fruit. But I eat "smart fruit." Just like eating a piece of bread is different from eating a purple sweet potato. Just like eating a ribeye is different than a lean chicken breast (both are great, but just know that one has 3-4x the calories). Fruits vary so unbelievably widely. So you don’t want to get fat or cause metabolic damage? Maybe choose your fruits wisely. Here’s a few fruits that are notorious for having a minimal insulin spike. 1. Apples. Believe it or not, the most childish fruit of all is actually pretty safe to eat. Of about 13g of "sugar" in a serving only around 3.5g of this is glucose (including broken down sucrose) and the rest fructose – which cannot stimulate insulin release. Thus, the glycaemic index of apples is classes as ‘low’, ranging from 29-44. Then when you factor in the peel, you have a heck of a lot of fiber that slows the insulin response even more. Now, be aware that the fructose content can add up too, so maybe try to limit your apples to less than 5 per day (I only know 2 people in my life that eat 5+ apples per day anyway). 2. Cherries. 1 cup of sweet cherries will have around 25g of carbs and one cup of sour cherries will have around 19g carbs. There are relatively even amounts of glucose and fructose, with slightly more of the former. However, the key here is the quantity you have should be restricted to at most, half a cup as despite the carb content and slightly more glucose than fructose, fresh cherries are classed as a low GI food at around 22, THIS is what makes it unique. The polyphenols that are in the cherries are what work the magic. They can actually lessen the blood sugar and insulin response. That being said, if I ever want the polyphenols and the nutrients withOUT the carbs at all, I just opt for a red juice drink from Organifi. That way I can get the equivalent of about 8-10 fruits with only 2g of sugar. It’s a no brainer. If you want to try it out, here’s a 20% off discount link, just go to [( and use code THOMAS2023 - This is also good for any product on their site. Just makes sense if the goal is to achieve benefits of fruit, but without the fiber or sugar, might as well opt for a blend that retains the nutrition. 3. Grapefruit - of course you don’t want to go totally crazy eating this, but it contain relatively little carbs – about 6.5g of glucose for a full grapefruit. Again, you need to be careful not too consume too much but luckily, they have an extremely low glycaemic index of 25 and will not affect your blood glucose or insulin levels too much. Usually what I would do is halve a grapefruit and throw it under the broiler with a bit of monkfruit sweetener on the top. It crystalizes and tastes amazing. There was also a study published in the Journal of Medicinal Food that gave subjects sugar along with grapefruit vs without a grapefruit (placebo). Compared with the placebo, the grapefruit groups showed a significantly lower insulin spike 2 hours after glucose ingestion. They also found that grapefruit improved insulin resistance. Researchers are still trying to understand why completely, but likey has to do with an enzymatic action. 4. Probably the best fruit…. Guava. Per 100g of guava, there are only around 6g of sugars, and they contain more fructose than glucose. This is one benefit with regards to insulin as fructose won’t stimulate its release. Furthermore, they have an extremely low glycaemic index of 12, which also means that guavas will have a very small effect of blood glucose and subsequent insulin release. I mean, it’s practically a free food as long as you are aware of your fructose intake for the day. I wouldn’t recommend exceeding 60g of fructose or so as it really does only contribute to liver glycogen, so it means you have to be exercising or else it’ll store easily. 5. Raspberries There was a study in Nutrition and Diabetes where mice were fed with a high-fat diet that was vs. was not supplemented with raspberry for 10 weeks. The results they found were amazing – including raspberries in the diet was associated with lower inflammation and improved insulin sensitivity! There is a lot of assumption as to why, but most researchers lean towards the enzyme inhibitors and also the polyphenols. The nice thing with raspberries is that they are so low carb in terms of volume, it’s really a fruit that you could easily eat 2-3 cups per day of with very little impact and up to 1 cup per day if you’re doing keto. Problem is… they are not cheap. So eat them because you enjoy them at that rate, not because you need to. If we wanted to, we could list about 10 other fruits that are really pretty safe to eat as far as insulin is concerned. But the bottomline here is that if you feel like the only reason you’re eatiing fruit is for the vitamins and minerals… you’re better off diving into a delicious steak and maybe getting polyphenols here and there from a supplement (like the reds drink) But if you’re after the taste, the pleasure, the satisfaction of juicy fruits…. Then dive into these suckers. See you tomorrow! Thomas Sent to: {EMAIL} [Unsubscribe]( Thomas DeLauer, PO Box 1120, Stateline, NV 89449, United States