LESSON #13 – Favorite Low Carb Fruit – Keto Diet Approved

 There’s a myth being passed around that keto fruits are not allowed. I’m here to share with you a safe keto fruit list. This is my favorite to eat on a low carb diet. Berries. There’s three types of berries I reference in this video, blueberries, strawberries, and raspberries. Watch to find out how you can have these and stay in ketosis.

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00:55 My favorite keto approved fruit; berries!

00:58 The amazing brain benefits of brain berries aka blueberries,
Blueberries act in so many ways to promote neurogenesis and protect the brain from cognitive decline.

Numerous studies show adding blueberries to the daily diet of mice increases neurogenesis significantly.

Casadesus, G., Shukitt-Hale, B., Stellwagen, H.M., et al. (Oct 2004). “Modulation of hippocampal plasticity and cognitive behavior by short-term blueberry supplementation in aged rats.” Nutritional Neuroscience. 7(5-6):309-16.

Acosta, S., Jernberg, J., Sanberg, C.D., Sanberg, P.R., Small, B.J., Gemma, C., Bickford, P.C. (Oct 2010). Rejuvenation Res. 13 (5):581-8. doi 10.1089/rej.1011. Epub 29 Jun 2010.
Joseph, J.A., Shukitt-Hale, B., Lau, F. C. “Fruit polyphenols and their effects on neuronal signaling and behavior in senescence.” Annals of the New York Academy of Sciences.

Consuming about 1 cup per day is the equivalent human portion that animal studies have suggested.

Humans with cognitive decline showed improvements after consuming blueberries daily.
Devore. E. E., Kang, J.H., Bretellen, M. M., Grodstein, F. A. (July 2012). “Dietary intakes of berries and flavonoids in relation to cognitive decline.” Neurology. 72(1):135-43. Doi: 10.1002/ana.23594. Epub 26 Apr 2012.
Joseph, J.A., Shukitt-Hale, B., Willis, L. M. (Sep 2009). “Grape juice, berries, and walnuts affect brain aging and behavior.” Journal of Nutrition. 139(9):1813S-7S. Doi: 10.3945/jn.109.108266. Epub 29 Jul 2099. Review.

Aside from increasing neurogenesis, blueberries allow better communication among neurons, something called signal transduction.

01:27 How to shop for blueberries, and why you MUST eat your blueberries frozen. (Study: http://bit.ly/2Q8Bmv1)

01:55 Why you want to have olive oil with your blueberries to increase to absorption of the antioxidants from 1% to 20%

03:05 The awesome benefits of raspberries, and how its a great fruit to satisfy your sweet tooth because it increases satiety

03:31 The wonderful benefits of strawberries; they help to increase fat burning hormones such as adiponectin and leptin

04:00 A simple activity to perform before your fruit so you can stay in ketosis. Study: http://bit.ly/2s04QSm

05:00 How to beat carb/sugar cravings for good; l-glutamine