Video

Transcript

i’m sure you’ve heard this a million

times you need to eat your fruits and

vegetables right they kind of lump in

the fruits with the vegetables which is

interesting but i want to differentiate

these two and kind of separate them out

and talk about some interesting things

about fruit first of all when we talk

about the vegetables that the majority

of the population eats especially in the

u.s

it’s not salads actually it’s

corn peas and potatoes so there’s

definitely some problems with these

vegetables which i don’t want to get

into in this video

i want to mainly focus in on fruit the

last time i did a video on fruit um

boy i stirred up a hornet’s nest a lot

of people were not happy because they

love their fruit so i’m just going to

give you the data you can take it or

leave it but i want you to be aware of a

few things number one fruits have at

least five times the amount of sugar

than veggies okay the second thing

that’s kind of surprising for people

when they look at this is 85 percent of

that fruit is sugar it makes up the

great majority of the fruit itself and

yes there is vitamin c in fruit no

doubts okay there’s vitamin c and a good

amount of it and there’s also

phytonutrients which is great okay

and there’s fiber okay which is

wonderful

but

very low protein okay you could not even

get close to getting your protein

requirements if you

have done fruit okay so there’s very

little protein

very little fat you might think that’s a

good thing but

we need fat very low iron

and very low b vitamins there’s no b12

for sure low calcium low zinc

low omega-3 fatty acids if any at all

and low vitamin d if any at all so if in

your mind you are eating fruit for

health reasons because you want to get

your nutrients

you might want to look at getting it

from something else now out of all the

fruits there’s some fruits that have low

amounts of sugar and those would be fine

if you have them in small amounts like

let’s say half a cup or a cup a day like

berries for example like 3.5 ounces of

raspberry will only give you 5 grams so

that’s pretty low and then we have

blackberries 5 grams

blueberries 12 grams a little bit more

but you know doable

strawberries 6 grams

so if you can eat berries if you just

focus on raspberries and blackberries

and maybe strawberries you’re going to

be better off now what about kiwi people

always ask me about kiwi well if we take

three and a half ounces of a kiwi it’s

14 grams i mean not off the charts if

you have small amounts of it it’s going

to be fine but one thing about kiwi

that’s very unique is that

it’s off the charts as far as amounts of

vitamin c so it does have a lot of

vitamin c it does have a good amount of

nutrients compared to other fruits but i

will say it’s very high in oxalates so

if you’re sensitive

to oxalates or you are prone to kidney

stones

don’t do the kiwi i’m sorry i guess some

mr bad news today

all right let’s also talk about the

sugar in fruit

it has fructose it has glucose as well

but it has fructose fructose sugar is

very unique in that

only the liver can metabolize it all the

cells in your body cannot metabolize

fructose they can metabolize glucose but

not fructose and so because fructose is

low in the glycemic index

you might say wow it’s totally fine but

it’s not because it’s going to overload

the liver

and what’s unique about fructose is that

there’s going to be less suppression of

ghrelin which means you’re going to be

less satisfied so you’re going to have a

tendency to eat more fruit but if you’re

doing

like high fructose corn syrup like you

can just down a lot of that and you just

won’t get satisfied also when you

consume excess fructose it can spike

cortisol and then that can increase

insulin indirectly you’re also going to

create a situation where you’re going to

be less sensitive to insulin which leads

to insulin resistance

okay

and that leads to a fatty liver

non-alcoholic fatty liver disease so

people that consume a lot of fructose

whether it’s from high fructose corn

syrup or they’re consuming a lot of

fruit can end up with a fatty liver and

insulin resistance indirectly and that

can create a cascade of issues which i’m

sure you’ve seen in a lot of my videos

my recommendation would be to

eat your vegetables okay eat your

vegetables skip the fruit maybe have a

little bit of berry

maybe an occasional kiwi if you want but

other than that vegetables have a lot

less sugar they have the fiber they have

nutrients that’s what you should be

focusing on now since we mentioned sugar

in the glycemic index i want to give you

some more information

about something called the glycemic load

okay which is very important and i put

that video up right here check it out