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Foods to eat during Keto and Intermittent Fasting and why

For all those on a keto diet and/or intermittent fasting you should watch which food you are eating. The best way to lose weight is by being healthy. Nutrition is the key and you should consume as much as nutrition dense foods as you can.

Part I – Identifying food that spikes your insulin levels

Intermittent Fasting and Keto diet aims to reduce spikes in insulin and blood glucose and improve insulin resistance. So any food which spikes insulin can be avoided. These are the high GI or Glycemic Index Food. Let us break them down.

Food with high Glycemic Index (GI)

FruitsVegetablesPreparations
BananaPotatoes or baked potatoesWhite bread & whole wheat bread
WatermelonCornCereals, corn flakes, fruit loops,
PineappleOnionsPopcorn, Potato chips, French fries
RaisinsBoiled potatoesBeer
CherriesWhite ricePastry, Doughnut, muffins, pancakes, waffles, cakes, Pasta
GrapesGreen peasSoda, Energy & Carbonated Drinks
MangoSweet potatoWhite flour or maida
Dried datesMillet or Bajra, barley, maize or corn, wheat, rice
Puffed Rice or poha
Fruit bars, energy bars, oat bars

If you are able to avoid the above foods in the list, you should be pretty safe.

If you are having high blood glucose or you are obese it would be a wise option to avoid fruits altogether. There are two reasons for this

  • Fruits are spiked with hormones and injections to sweeten them.
  • Fruits contain fructose which is processed by the liver and contributes to fatty liver.

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