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)

Fruits	Vegetables	Preparations
Banana	Potatoes or baked potatoes	White bread & whole wheat bread
Watermelon	Corn	Cereals, corn flakes, fruit loops,
Pineapple	Onions	Popcorn, Potato chips, French fries
Raisins	Boiled potatoes	Beer
Cherries	White rice	Pastry, Doughnut, muffins, pancakes, waffles, cakes, Pasta
Grapes	Green peas	Soda, Energy & Carbonated Drinks
Mango	Sweet potato	White flour or maida
Dried dates		Millet 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.