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Should You Ingest Honey on a Ketogenic DietHey guys, it’s Michael Kummer now, and in today’s video, I want to talk aboutthe question, ” if you should have honey on the ketogenic diet.” But before we is starting, make sure you subscribe to this channel, and you click on the little alert button so youget apprise when I publish more videos like this. For those of you who’ve been followingmy blog and my YouTube channel, you might know that I’m a beekeeper.So one of the questions that I get very early on was well, “are you going to eatthat honey? ” since you’re on a ketogenic diet. And that make me pause for a moment and thinkabout that because I hadn’t really considered including honey in my diet.In knowledge, I’ve been on a relatively low-carb ketogenic diet. And on average, I atebetween 5 and 10 net grams of carbs per daytime. And I’ve been doing this for overtwo years now. And so when we got bees, I started “ve been thinking about” how I can incorporate thehoney and should I incorporate sugar into my diet. And so, in this video, I want to talkabout the pros and cons of doing so. And give you some opinion that can guide youwhether or not you should be including honey in your food because it depends on a number offactors.There’s unfortunately not a easy refute, a yes or no answer, you know, severalfactors that influence whether or not you should be including honey in your diet.Now, before we get into the details, let’s talk about honey, real quick. So you knowwhat honey is made out of. Well, I’m not going to tell you how sugar is produced by the beast, but what you should know is that honey is mostly sugar. In fact, it’s a combination of fructoseand glucose, and one tablespoon of sugar has approximately 17 grams of carbs, out of which you get 16 grams of sugar. Again a combination of fructose and glucose.So it’s somewhat similar to regular carbohydrate, even though the ratio in sugar betweenfructose and glucose is slightly different. But it’s obviously pure carbohydrate at the endof the day with some profitable enzymes and other components that the bees are additional to it.But at the end of the day, it’s carbohydrate. One of the main reasons besides being a beekeeper toinclude honey and more carbs in general in my nutrition were a couple of realizations.Well, first of all, I’ve been on a nutrition, as I’ve have just mentioned, and its a super low-toned carb diet for overtwo years. And I’ve “ve learned that”, while I didn’t was all right, I’d feel great on most days.I didn’t feel as best as I could. I’ve noticed that on those daytimes where I included a few cases morecarbs. I actually felt better than on epoches where I didn’t.And what I necessitate by that is. For instance, I had to pee less often on periods where I feed more carbs. My sex drive was higher on eras where Ihad more carbs. Slight evidences of the keto flu, even though I’ve been on keto for a long time.I still went those evidences from time to time. I’m not going to go into too many details on whythat is. But it has to do with emptying glycogen supermarkets and then replenishing them througha process of gluconeogenesis. So mostly, my figure had to create glucose fromnon-carbohydrate beginnings like protein, which is a very expensive process for the body.And so that’s emptying of glycogen places whenever my organization needed glucose during exercisings, for example, and then replenishing them gradually was not model. The other thing that I’verealized is that from an ancestral view, from an evolutionary view, it was veryunlikely that our predecessors were in ketosis. For years in a row or even for weeks in arow.Whenever they found seasonal fruits, whenever they found honey, such as in the case ofthe Hazda. One of the remaining Hunter gatherer tribes in Africa that Dr. Gustin and Dr. Saladino, two of the guys that I follow, recently toured. They realized that they ingest a lot of honey.Whenever they find a hive of wild bees, they go to town on it. And they eat it. And during that time, they are most definitely not in ketosis. And so, I realized that being in ketosis all the timeisn’t necessary. And it’s probably likewise not standard, at least not for me. And so I startedincluding more types of carbohydrates, and sugar was a very obvious one because it’sanimal located and I follow an animal located nutrition. So utilizing honey instead of other sources of carbswas an obvious option for me. So I felt more about the whole process of who should and whoshouldn’t include sugar in their diet.And I anticipate ultimately it boils down to what your goalsare and in what metabolic country you are right now. If you merely started a ketogenic food for thepurpose of losing value, of treatment of or medication a metabolic illnes, be it you are familiar with, if you havepre-diabetes or diabetes, if you suffer from any other metabolic disease.That triggered you to go on a ketogenic route to lose weight, repair thoseproblems. Then I don’t think it’s model to start, including sugar or similar each type of carbs aspart of your food, because if your body is not capable of efficiently and effectively usingglucose as a source of gasoline. And then immediately swapping back to burning fatty and using ketones asa source of ga, then you don’t want to do this. You want to train your figure firstly to be efficientin burning ketones and in burning fats. That’s the ultimate goal ofthe ketogenic diet. And so, ifyou’re new to keto, if you really started, I do not recommend you include honey in your diet.However, If you’re metabolically healthy and metabolically adaptable, meaning that your mas can indeed.Switch back and forth between different types of fuel than by all means. I think you can.And “youre supposed to” likewise should include honey and similar types of seasonal, neighbourhood carbs, like, seasonal and local results, for example, in your nutrition. And so I’ve done a couple of experimentsusing two implements that I have at my disposal. One is a continuous glucose monitor from Levels, as the refer implies, continuously monitors my blood sugar. And so I can tell exactly whattypes of meat, what types of exert, stress, for example, force my blood sugar andindirectly. Then also my blood insulin stages. And these two have had an impact on my ketones.And as far as ketone measurements.I use a sigh, ketone analyzer from Biosense. Youmight’ve seen it in another review. I will join all of that down below in the specific characteristics, butbasically, I have squandered these two implements to find out how honey in particular significances not onlymy blood sugar but likewise my ketone levels. I have stopped shooting ketones. I don’t believeI have to be in ketosis all the time. But interestingly enough, I found out that eatinghoney doesn’t significance my ketone degrees for more than maybe 12 hours or so. And so what I’vebasically done is I’ve started including sugar. And whenever I say, you are eligible to have, sugar, you cannot have honey. I’m not talking about a quarter of ateaspoon or something. I’m talking about a significant amount. So I started gobbling oneto two tablespoons, large-scale tablespoons of sugar after lunch and after dinner. So every day, I havebetween 30 to 60 grams or even 35 to 70 grams of sugar, will vary depending on how brand-new you are to theketogenic diet, you probably know that you should have approximately 25 grams ofnet carbs per daylight to sustain ketosis. I had significantly more three times asmuch on numerous days.And what I’ve noticed is that whenever I have honey, my blood sugarwould spike by nearly 40 levels or so. But within an hour of that spike, my blood sugarwould perfectly recover and feed back to baseline. And so not a big deal at the end of the day, but more interestingly though, is that my breather ketone status wouldn’t go all the way to zero. Soif I quantify in the morning, these days, I calibrate in the morning between 5-14 Unities, which is a clueas to approximately 0.5 to 1.4 mmol per liter. So 0.5 is where nutritional ketosis starts. SoI’m always in nutritional ketosis in the morning. And sometimes I’m even, in the mid array at1. 4 or so.When I dine sugar, for example, today, I had two big tablespoons offunny after lunch and I’ve noticed a spike and about three hours later, I measuredmy ketone status and my ketones were about 2.3. So yes, my ketones degrees were negativelyimpacted, but my person was still producing ketones at that point. I wasn’t wholly out of ketosis.I was out of nutritional ketosis, if you just go by the raw figures, but my figure was still makingketones. And in the evening, I’m going to measure again later today. But every single morning, sinceI’ve done this and imparted this venture and that’s been going on for two to three weeks.Every single morning, I was back in ketosis. Even though in the evening, I hadanother two tablespoons of sugar. So that’s tells you that with exclusively an interruption of 12 hours, nearly from the time of dinner or from the time I had the honey to the next morning, when I wake up that’s enough time for my body. To switch back to burning ketones forfuel.And that is the metabolic flexibility that you eventually trying to achieve. That shouldbe your goal of a ketogenic nutrition or any diet whatsoever that you either achieve or maintainthat metabolic opennes. Your body should be fine with whatever oil informant you give him.Be it fat, gobble carbs, and it should be able to switch back and forth. And if you’re in thatposition, then I absolutely think you can and should have honey. The couple of thingsthat are important when spending honey is make sure it has never been heated. Soit’s definitely has to be unpasteurized. It should be raw. Ideally, from a healthperspective, it is desirable to neighbourhood. So you get exposed to some of the neighbourhood pollen and impuritiesand everything that is part of honey.So don’t be afraid, even if you’re on a ketogenic diet. Youcan include sugar in your nutrition. If you just wanted to, measure your ketone grades, measure yourblood sugar, see how your torso reacts. But eventually, I’ve reached apoint where I’ve gone from paleo to keto to carnivore to more animal based. AndI feel really comfortable where I am right now. I don’t chase ketones. I don’t check my value Ijust go by how I feel and I’ve been feeling huge. And sugar has been a great addition to my diet.it doesn’t impact negatively impact my, ketones either I mean I don’t really careif I’m in ketosis every single day or not anymore. Uh, again, I just go by how I feel. Butwhenever I research it, I am in ketosis.And that is fascinating to me because if you would’ve told methat the couple of months ago or a year ago, that you are eligible to have 60 grams of sugar per daytime from honey, that is, and still be in ketosis the next morning. I wouldn’t have believed it. But that’s what mytake on it is. So again, if you’re metabolically not healthy, if you’re trying keto to lose weightor to get to a metabolic state and flexibility, I would hold off on consuming honey.But ifyou’re metabolically flexible and healthy and by all means, dig in and try local honey.And, um, if you liked this video, give it a thumbs up. If you didn’tlike it, let me know in the comments, what I could have done better and I’llsee you next time. So really a dinner, um, low-toned carb, low-toned carb dinner, and I’m going to have.again Um, two of these tablespoons of organic raw unpasteurized, sugar, and we’ll visualize what it’sgonna do to my blood sugar and ketone degrees. So it’s the morning after I had, uh, twobig tablespoons of sugar after dinner. And, um, apparently my glucose reading are all.Well, I’m going to show you the graph here in the morning. Um, and now we’re going to do aketone test. And see if I’m back in ketosis or if the honey knocked me out of ketosis. Andso we’ll find that out here in a moment. Let’s see when it comes back with 7 So that’s, uh, 7 Sensations or the equivalent of 0.7 mmol per liter.So I’m clearly in nutritional ketosis, honey, didn’t do anything to me. WhatI did at the moment, my blood sugar spiked. Um, my ketone grades likely went down, maybeeven to zero. I don’t know I should have measured. I’ll get it on today. Um, but the nightwas enough to represent my organization go back to using overweight for fuel and cause ketones.And so that’s metabolic opennes. And, um, we’ll see how it goestoday in the next few days ..