Sugar Calculator

To get a general idea of how much sugar is in supposedly "healthy" fruits that can lead to long-term health issues, watch this video of Dr. David Unwin, an international speaker and the world's leading expert on diabetes:

Maximum 1tsp Per Day

As a general rule, keeping your blood sugar levels below 1 teaspoon daily is key to maintaining good health and preventing severe conditions like diabetes and heart disease.

The body regulates blood sugar levels through hormones like insulin and glucagon. In healthy individuals, blood sugar levels do not spike or fluctuate much to maintain proper bodily functions.

Controlling dietary sugar is not the only factor to avoid blood sugar spikes. Various other factors can also fluctuate blood sugar levels, including physical activity and the body's ability to produce and use insulin.

Healthy Blood Sugar Ranges

To know if your blood sugar level is in the healthy range, you can check this list: fasting blood sugar level (after avoiding food for at least 8 hours) can have three ranges, as follows:

• Normal range: 70-99 mg/dL (3.9-5.5 mmol/L)
• Prediabetes range: 100-125 mg/dL (5.6-6.9 mmol/L)
• Diabetes range: 126 mg/dL (7.0 mmol/L) or higher

Blood sugar level 2 hours after a meal:

• Normal range: Less than 140 mg/dL (7.8 mmol/L)
• Prediabetes range: 140-199 mg/dL (7.8-11.0 mmol/L)
• Diabetes range: 200 mg/dL (11.1 mmol/L) or higher

To put these values in perspective, a fasting blood sugar level of 100 mg/dL (5.6 mmol/L) would be equivalent to approximately 1 teaspoon of sugar (4 grams) in the blood of an average adult.

So, managing the amount of sugar you consume each day helps keep blood glucose levels in a healthy range. Overconsuming sugar can increase blood glucose levels, leading to type 2 diabetes, heart problems, cancer, and weight gain.

One of the best ways to manage dietary sugar intake is following zero-carb diets like Carnivore. However, if you are used to high-carb (high-sugar) diets, you need to learn a safe way to transition into a zero-carb diet.

Sources: National Academy for Nutrition and Dietetics, Oregon State University Linus Pauling Institute, Public Health Collaboration UK, National Health Service (NHS).

If you are new to the zero-carb lifestyle or it's hard for you to eliminate sugar all at once, you can follow this easy transition plan.

Initial Low-Carb Ketogenic Phase

During the early low-carb ketogenic phase, you can consume small amounts of the following low-sugar fruits:

• Avocados: A whole avocado contains 12g of carbohydrates (9g fiber and 3g net carbs)
• Olives: Each 100g of olives contains 3-5g of carbohydrates (1-2g fiber and 2-3g net carbs)
• Berries: Each 100g of blackberries and raspberries contains 10g of carbohydrates (5g fiber and 5g net carbs)
• Lemons and Limes: Each 100g includes about 9g of carbohydrates (3g fiber and 6g net carbs)
• Coconut: Each 100g has about 15g of carbohydrates (9g fiber and 6g net carbs)

As your body gets fat-adapted and adapts to low carbohydrate levels, you can start the elimination phase.

Gradual Elimination Phase

• Weeks 1-2: Remove berries from your diet, as they contain the highest sugar levels among these low-carb fruits.
• Weeks 3-4: Eliminate lemons and limes. Although low in carbohydrates, lemons and limes are not essential and contain plant compounds.
• Weeks 5-6: Remove coconut. While it is rich in fats, it's still plant-based and can be avoided.

Final Transition Phase

• Week 7-8: Start reducing the intake of avocados and olives.
• Week 9-10: Eliminate avocados and olives completely.

Full Carnivore

By this point, your body is at the stage that can work efficiently without plant-based foods. So, you can eliminate them all, even low-carb fruits, to maximize the Carnivore Diet benefits.