How Can I Eat More Fruit On My Low Carb Diet?

Ask Theresa is a weekly advice column by Theresa Link. A Virta Health Coach since 2015 and a loyal follower of the ketogenic lifestyle, Theresa is a Registered Dietitian who is an expert in living a metabolically-healthy life. 

In this column, Theresa dives into the art of upping your carb game without losing momentum. With data as your trusty sidekick, you'll see how your food choices connect to your health goals, ensuring carbs can work for you and not against you!

❓Question:‍

Theresa,

I’ve been really low carb (30 grams) for over 3 months now, and I am really thrilled with my progress. My ketones average 0.9, I’ve lost 20 pounds, I’ve lowered my fasting sugars from 180 to 95 and I’m off metformin! I’m embarrassed to admit it, but I really do miss apples. And lentils have been a steady part of my diet for so long, so I really wish I could have just a little. Do you think I can increase my carbs a bit to allow for more of these old favorites? I’m nervous to try because I don’t want to backslide. I also feel like I should have more discipline!

Sincerely,
Aching for an Apple‍

👩🏻‍💻 Theresa:‍

Dear Aching,

You have no reason to feel embarrassed about craving foods you love, like apples and potatoes. Carbs are delicious, and there’s no reason to shame them! The issue is that too many carbs can worsen insulin resistance and type 2 diabetes. Missing these foods doesn’t mean you lack discipline. Virta is a lifestyle change, not a diet, and it allows for flexibility and trial and error. Ultimately, it’s about your preferences, goals, lifestyle, and what you can reasonably sustain. So if you’re considering increasing your carbs, you simply need a strategy to ensure success.

‍Achieving Your Personal Carb Target

Do you enjoy the benefits of low-carb living but want some higher-carb foods like fruit, starchy veggies, beans, or even occasional healthy grains like quinoa? If so, moderately increasing your carbs to a sustainable level may suit you. 

Increasing your carbs comes with trade-offs. Reducing carbs can significantly improve blood glucose, weight, inflammation, and energy. If you raise your carb intake, these benefits may slow, stop, or reverse. You might need to restart diabetes medications, depending on how many carbs you add. The more carbs you consume, the higher the risk of regression. It’s crucial to increase carbs gradually rather than feasting on apples and sweet potatoes with abandon.

‍What does this look like in real life?

Aching, you've successfully lost weight, lowered your fasting glucose to normal, and maintained good ketone levels on 30 grams of carbs daily. In fact, you have reversed your diabetes! Now you want to add more fruit and lentils, which could increase your intake to 100 grams, depending on portion sizes. Since you aim to make this a sustainable change, let’s ensure you do it without negating your progress.

After two weeks of adding an apple with string cheese and a cup of lentils to your meals, your daily carb intake reaches ~100 grams. Your fasting glucose rises to 130, and your weight plateaus. Your ketones drop to 0.0, but you're not too concerned because you’re experimenting.

You previously discontinued metformin, but your Virta provider suggests restarting it if fasting glucose continues to rise. You decide against this and instead reduce portions to half an apple with string cheese and 1/2 cup of lentils. Over the next week, your fasting glucose drops to 110-115 most days. This helps you adjust your diet and understand its impact on your health. Well done!

‍It’s Your Choice

You're still maintaining a lower-carb lifestyle, but you've adjusted it to fit your personal needs, accepting some trade-offs along the way. As life changes, you can tweak your carb intake by staying in close contact with your coach and provider to update your plan. Be proud that you're prioritizing what works for you to make this a sustainable change. Keep up the great work!

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