How to Use Fruit with Carb Back-Loading and Carb Nite

Where does fruit fit into Carb Back-Loading? What fruit can I eat? Is fruit even healthy for you? How to Use Fruit with Carb Back-Loading and Carb Nite.


Transcribed Version:

Hi everybody. This is Kiefer from with another quick tip about Carb Back-Loading and Carb Nite.

There’s a lot of questions and people ask me constantly: Where does fruit fit into the diet? Obviously, fruit has to be healthy because it grows from a tree. Which, I’m not sure how that logic kind of comes into play. I’ve even heard a food expert, a doctorate in nutrition say, “Mother nature wouldn’t have made fruit if she didn’t want us to eat a lot of it.” That is just some of the dumbest logic I’ve ever heard in my life. Fruit really doesn’t have a place in Carb Back-Loading. It’s not an effective food for Carb Back-Loading and your Carb Nite. It doesn’t mean you can’t eat it, but it should not be your main source of carbohydrates on a back-load or on a Carb Nite.

The few exceptions to that are overly-ripe bananas. They’re starchy, they have a good insulin response, they’re excellent. Grapes are another good example. From there, the list…doing those quickly – plums are actually very good, cherries are very good, a lot of the citrus fruits aren’t so bad for an insulin spike.

But in general, fruits are not that good. Some of the worst ones that you can eat – apples, pears. Those fruits down there that are somewhat starchy. They’ve got a big hearty texture to them and they tend to have a low-glycemic response, which is not at all what you’re looking for.

They’re higher in fructose. Fructose, when you’re in an energy surge, plus can be stored directly as fat, which is definitely not what we want on our carb back-loads and Carb Nite. And there’s all kinds of adverse effects of fructose.

So, that extends to fruit juices. You should avoid those at all costs. They’re just about as bad as a soda with full sugar. Actually, the sugar makeups are about identical.

So, fruit really doesn’t have a place. It’s just a supplement. If you enjoy fruit, then have a piece or two in your back-loads, but do not rely on fruit for your insulin spikes. You will not do very well on these diets.

That’s another tip from and we’ll see you tomorrow.