Replace Starches with Fruit

Replacing cooked starches with fruit is a carb upgrade with more nutrients per calorie. 

I define starches as grains, beans,  potatoes, like that, what makes diets too high in carbs for many people.

Fruit is not just sugar.  "Sugar is bad," is baby logic. 

Although all carbs break down to sugars, whole foods are not isolated sugars:
Other nutrients are cofactors for absorbing and utilizing sugar as energy that help with insulin and leptin sensitivity: how how sugar gets into cells for energy.

Fruit has more nutrients than starches especially per calorie:

Minerals especially potassium. The average RDA for potassium is 4.7 grams a day and more for people depleted or more active. You can't just eat a banana like a pill solution. It requires numerous serving per day you have to look up the mineral contents to see how much. 

Vitamins are the antioxidants in fruit: not just vitamin C but bioflavanoids and many others. 

Enzymes help with digesting the food. Raw found has enzymes that are destroyed by heat from cooking. 

Structured Water The water in fruit is more structured and absorbable. 

Prebiotic Fiber 
Fruit fiber is particularly helpful in feeding good bacteria from Akermansia to many other bacteria that ferment fibers and food into vitamins like: beta carotene, B vitamins,and  Vitamin K,.
Some fruits even feed butyrate producing bacteria  Butyrate is fuel for the colon and like a master hormone in the body that also helps with insulin and leptin sensitivity.
 
The first health problem I noticed in my descent into disabling chronic fatigue was blood sugar sensitivity. So low carb like Atkins keto saved me from some symptoms.  I stayed in low carb for way too long, with weaker muscles and energy, paranoid about sugar, not knowing that I had already healed much of the mineral, vitamin and other deficiencies that were a major cause of not being able to utilize sugar for energy. As I reintroduced fruit I felt benefits: more energy and exercise capacity.  
 
The lowest carb fruits like lemon and grapefruit have big benefits and can be consumed in large quantities and not even get you out of keto.
 
An endurance athlete that can’t get enough can load up more quickly on dates and raisins that are very dense and good winter foods, too.
 
Oranges are a great panacea when not feeling well that can help mitigate detoxification symptoms and to gradually detox without creating discomfort.
 
Fruit does not always mix well with meat.
Raw dairy and eggs mix better with fruit and can be a very detoxifying combination.

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