The ONLY Sugar That Won’t Raise Your Blood Sugar

This is the only sugar that won’t raise your blood sugar levels. But is it healthy? Learn more!


0:00 Introduction: What is the best type of sugar?
0:10 Sugar explained
1:45 Is fructose bad?
4:02 Is fructose keto-friendly?
5:00 The problem with fructose
6:00 Learn more about alternative sugars!

Today, we’re going to talk about the only type of sugar that won’t raise your blood sugar: fructose.

Fructose doesn’t increase your blood sugar levels, at least initially. Fructose is often recommended to diabetics because it doesn’t increase blood sugar levels, but there is another side of this that’s important to look at.

Fructose follows a different biochemical pathway than glucose. Glucose is absorbed by all of the cells, but fructose is only absorbed by the liver. What’s not absorbed can end up in the colon, where your microbes consume it, which can lead to digestive problems.

Fructose absorbed in the liver can be converted to glucose and stored as glycogen. When glycogen is stored in the liver, the body will start making triglycerides and cholesterol. Fructose can potentially lead to a fatty liver very quickly, which can then lead to insulin resistance and diabetes.

Even though fructose is low on the glycemic index and won’t directly raise your blood sugar, it can indirectly raise your blood sugar and lead to various health problems.

The good news is that there are keto-friendly alternative sugars that you can consume. Learn more about these in my next video.

#sugar #fructose #bloodsugar

Dr. Eric Berg DC Bio:
Dr. Berg, age 57, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

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Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

#keto #ketodiet #weightloss #ketolifestyle

Thanks for watching! Even though fructose won’t raise your blood sugar, you should avoid it at all costs. I’ll see you in the next video.


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  1. Milli G on January 22, 2023 at 11:04 am

    Love your amazing dedication to your subscribers mate. I have learned so much from you. Even my own GP is useless 🤣. Thank you from Australia 🙌❤️

    • Love Lyrics on January 22, 2023 at 1:18 pm

      Hahaha yeah I agree with you 😀

    • BOMMA REDDY FHANINDRA REDDY on January 23, 2023 at 12:22 am

      I too agree with you.

  2. RuneBlade on January 22, 2023 at 11:13 am

    I can eat a whole jar of green olives. I know, I know thats probably bad but I really like green olives….lol

  3. Jeanette Suzanne Brooks on January 22, 2023 at 11:25 am

    What about polysaccharides in the form of healing mushrooms? Don’t they take away the urge to consume sugar? Thank you, Dr. Berg.

  4. Will on January 22, 2023 at 11:25 am

    For me, it’s difficult to calculate the right portion of everything I am consuming rationally. So, the best thing I assure myself that I do is to never take anything often nor in excess and always do fasting to not accumulating bad guys. This way, I give the body a chance to throw away what it doesn’t need to make me free.

  5. Don Rechtman on January 22, 2023 at 11:27 am

    Correction: fructose does not convert to uric acid; it catalyzes the conversion of protein (the source of nitrogen) into uric acid. Perhaps you can clarify this pathway a bit more..

    • Robin Hood on January 23, 2023 at 12:19 am

      Does this mean I can or can’t have a pear for my dessert later..??!! 🥴

    • Louis Prima on January 23, 2023 at 3:04 am

      @Robin Hood jelly donut

    • Robin Hood on January 23, 2023 at 3:13 am

      @Louis Prima Hey, Jelly Donut is the name of my girlfriend.. How did you know that..? 🤣

  6. Daily Dose of Medicine on January 22, 2023 at 11:29 am

    It is important to limit intake of added sugars, such as those found in processed foods, and to consume fruits and other natural sources of fructose in moderation.👍

    • Donna Baardsen on January 22, 2023 at 3:50 pm

      Yes, sugar is added to almost everything.

    • Chris L on January 22, 2023 at 4:36 pm

      Really, the first place to look for sugar when cutting back is the added sugars in pretty much everything. Just avoiding that will probably add years to people’s lives.

    • Jimmy Cain on January 22, 2023 at 4:58 pm

      Thanks Captain Obvious

    • Dino Dean on January 22, 2023 at 8:57 pm

      @Chris L processed Sugar or added sugar is poison

    • marilyn peoples on January 23, 2023 at 4:18 pm

      I self monitor, my blood work, so with reading and watching well informed sources, I’m pretty able to stay knowledgeable about what those numbers have meant…. until recently too many of my formerly normal and good “numbers “ have gone up. I couldn’t understand why? But this video and some others of yours have provided the “key.” I know what I have to do… it won’t be easy, but necessary “ if I want to stay on this side of the dirt. Thank you.

  7. Duelist Mandroid on January 22, 2023 at 11:33 am

    On November 10th of 2022, I reduced my sugar (added) intake to zero. I have lost 35lbs so far. I haven’t even went full KETO and I STILL feel soooo much better. Inflammation has left my body!! Thanks Dr Berg! Fan for life. ❤

    • PerilousTactic on January 23, 2023 at 4:30 am

      I did the same on December 3, 2022.
      I cut out 99% of sugar. Limited 2-3 meals a day. Normal portions so not to over eat. I’ve lost 16 pounds so far, and I feel great. Thanks.

    • Duelist Mandroid on January 23, 2023 at 6:43 pm

      @katiejon17 I’m eating some whole grain KETO bread but very very minimal. I am staying away from high glycemic fruits. Only eating berries and maybe an apple occasionally. Zero processed foods. Zero fast food. I drink my coffee with only half and half. No sugar.

    • Duelist Mandroid on January 23, 2023 at 6:44 pm

      @BJ Hall that’s great! We truly are what we eat.

    • Duelist Mandroid on January 23, 2023 at 6:45 pm

      @rappy90 flavoring still there. Just the sweet gone.

    • Duelist Mandroid on January 23, 2023 at 6:46 pm

      @AKHWJ3ST no alcohol at all. No bread. I have never drank milk. It’s possible if you want to feel good.

  8. Khaled on January 22, 2023 at 11:36 am

    This is what many nutritionists still believe to this day. Let us not only learn, but also be mindful.

    • eyeYQ2 on January 22, 2023 at 1:53 pm

      AND let us help teach ; )

  9. Free Particle on January 22, 2023 at 12:21 pm

    Thank you Dr Berg for your clear explanations and nuances to navigate between the tsunami of different sugars invading our lives!

  10. The Patriot's Kitchen on January 22, 2023 at 12:35 pm

    Thank you so much! This is the answer to the mystery of why HFCS lays down fat in the liver. I always knew it had an effect on the liver but I never knew the science. Very valuable info here.

    • The Patriot's Kitchen on January 22, 2023 at 4:57 pm

      @Dave Adams Maybe try email through his website.

    • Ian Stuart on January 23, 2023 at 1:27 am

      @daveadams7191  He does a live show every Friday morning and you can send in questions!

    • Irene Vass on January 23, 2023 at 1:53 am

      @Dr. Eric Berg DC so are you saying we should not any fruit at all?

    • Spam Mouse on January 23, 2023 at 1:47 pm

      @Dave Adams Read the TEXT below the videos in the LIVE section on his YouTube main page.

    • Spam Mouse on January 23, 2023 at 1:48 pm

      @Irene Vass The general guidance with Keto is berries in moderation is OK, strawberries, blueberries etc. Consider MOST other mass produced fruit is GMO and cross-bred for high sugar content, because that is what people repeat buy.

  11. Olivia de Bruyn on January 22, 2023 at 12:57 pm

    Just been diagnosed with Insulin Resistance after a long trial of discovering what is wrong. Also fatty liver, which made no sense since I don’t eat fried foods but thank to Dr. Berg and his videos I know understand it better. I was exercising daily until the tiredness got to me. Now I have to start from scratch. I feel best when doing Keto even though I just started. Too much stress, coffee and eating incorrectly (not eating at all and then just grabbing something easy) because of long days at work led to this. It’s a process. Cutting out all fruit aside for one cup of blue berries and decreasing coffee is probably the hardest.

    • PhilLesh69 on January 23, 2023 at 12:32 am

      Why would you think fried foods cause fatty liver?

      It’s sugar and booze that cause fatty liver.

    • Organic Watermelon Flat Earth Qanon on January 23, 2023 at 3:08 am

      Eating fats has nothing to do with a fatty liver except that they will help get rid of and prevent it. It’s insulin resistance and too much sugar and snacks that cause fatty liver

    • Lepsa on January 23, 2023 at 5:24 am

      @Andy Hulme is ok take oat milk in coffee?

    • F on January 23, 2023 at 7:46 am

      How do the drs diagnose insulin resistance?

    • Anthony Charron on January 23, 2023 at 1:06 pm

      I’m with you. Could exercise all I wanted, but learned much later that it is the most important part of the equation. As Dr. BERG always says ” You don’t lose fat to get healthy, you get healthy to lose fat”. Do as everyone here would suggest: watch Dr. Berg videos for educating yourself. Major things to work on are starting Keto (cutting out sugar and carbs – pay attention to labels for the carb count and sugars that make up the carbs. Find substitutes for foods/drinks you struggle removing (ex. I was a big “sweetened” coffee/Frappuccino drinker…. makenyour own at home, I just found Prymal coffee Creamer as a substitute. Can also use heavy cream….until you can dial it in to black coffee or bulletproof coffee.) You CAN reverse your insulin resistance, but it takes your commitment to your own health. Doctors are taught to give you a pill, because many don’t have the knowledge/willpower to take better care of their own health. YOU CAN DO THIS! 💪🏻

  12. trishima lupeb on January 22, 2023 at 1:11 pm

    Thank you for giving us the information we should be given, but aren’t given because it doesn’t make the industry billions of dollars.

  13. Mags Nash on January 22, 2023 at 1:44 pm

    Thank you so much Dr Eric Berg, I really really enjoyed and appreciate your information you are imparting to us all. And I really really appreciate your time and effort too. I’m going to watch the video you’ve suggested to. Please stay safe and well too xxx Mags

  14. JD Kayak on January 22, 2023 at 1:48 pm

    Yikes I was getting worried for a minute!

    I remember my high school biology teacher talking about the dangers of fructose but it’s a good refresher.

  15. Phantom TroubleShooter on January 22, 2023 at 1:49 pm

    You are saving alot of peoples lives. Its amazing how corrupt our food chain is. Thanks

    • Destin Images from beautiful beaches Destin, FL on January 23, 2023 at 2:43 am

      The Michael Moss Fat, Sugar, Salt is an eye opener. I quite sugar too.

    • Phoenix 333 on January 23, 2023 at 8:28 am

      Highly toxic in the EU they banned the use of glyphosate (round up) but not in the US. Processed foods are also something to stay away from.

    • darkNovaskar on January 23, 2023 at 8:56 am

      And for what? just to get us all on Dr prescribed pills and trips to the ER? Doesn’t make sense how dangerous the average American food is to the human body long term.

    • Robin Hood on January 23, 2023 at 9:26 am

      @darkNovaskar Right on! 👍

    • Spam Mouse on January 23, 2023 at 1:44 pm

      Indeed, most of us now look at them as having lower ethics than drug-dealers.

  16. M. Autumngazr on January 22, 2023 at 2:30 pm

    Dr. Berg, what is your view on stevia as a sugar substitute? Being a super taster, I use it in my coffee and strong teas to offset the bitterness. Thanks, love your channel.

    • Living 2Day on January 22, 2023 at 5:41 pm

      Stevia messes with my liver. All artificial sweeteners messes with my liver by making me deathfully nauseous. Cane sugar does too. My body can tolerate honey … I only take a teaspoon occasionally of raw unfiltered local honey for its benefits or a drop or two to tone down bitterness.

    • Allison Nelson on January 22, 2023 at 8:24 pm

      I’m not a doctor but asked about Stevia and my dentist said it still had tooth decay properties and don’t do it often, another doctor said that stevia being that it still lights up dopamine being sweet still creates a insulin response in our bodies, with no sugary items to meet that extra insulin it still isn’t good. I found this interesting because it seemed like the best option 😢

    • Mitchell Sousa on January 22, 2023 at 8:40 pm

      absolutely nothing wrong with stevia. Or monkfruit. Or allulose. Just make sure theres no additives

    • Robin Hood on January 23, 2023 at 12:54 am

      “..I use it in my coffee and strong teas..” There’s quite simply no helping some, is there! 🤪

    • Always Right on January 23, 2023 at 7:14 am

      Nothing wrong with stevia. I believe Dr. Berg said he uses xylitol in other videos in his 8 ounce cup. I sometimes use up to a tablespoon of pure grass fed butter in my coffee or tea without sugar, blend it in a nutribullet or with a strong frother and you’ve got a great tasting latte, like a mild toffee! Very tasty.

  17. Deadbolthead on January 22, 2023 at 3:27 pm

    I have an iron stomach. I’m 51 and besides the flu once in 1996, and food poisoning in 2008, I’ve never thrown up from anything after 1981 (age of 10). I’ve been very strict carnivore for 60 days (beef, bacon, eggs, chicken (all from a farm), water, salt, tallow, ghee, butter). A few days ago I purchased triple filtered bacon fat online (called Bacon Up). When it arrived I saw that it said off to the side that the bacon used might have sugar, brown sugar or maltodextrin. I decided it was probably minimal and used a tablespoon full on my ribeye at dinner. It tasted great…smoky bacon ribeye flavor with extra animal fat. 6 hours later I woke up in the middle of the night feeling nauseous. After a minute of trying to fight it, I could tell it was past the point of no return. I’ll spare you the details….but sugar is the devil. Especially after you’ve reset your body. I’ve reached the point where even a splurge or cheat meal will not only be something I won’t do….but probably won’t ever even crave anymore. Blessing or curse? Not sure, but nothing tastes as good as having my full health back feels. So my answer is obvious…it’s a blessing. Good luck to everybody fighting this battle of regaining your health.

    • beautymariely on January 22, 2023 at 8:45 pm

      Regaining your health with nothing but animal dead corpses and their derivatives? How wrong you are!!!

    • Russ Clark on January 22, 2023 at 9:04 pm

      Appreciate your comment. I’m much like you; Iron stomach, rarely ill.
      Been on my heathy life journey for 4+ months.
      I wanted to let you know (if you didn’t already) that Ginger root is proven to relieve nausea.
      I have the capsule form, eat them several times a week.
      I get a case of Vertigo from time to time and Ginger root works great every time for the nausea.

    • scott ward on January 22, 2023 at 9:42 pm

      I’ve thrown up after eating a fatty steak.

    • alexazriel on January 22, 2023 at 10:01 pm

      Sounds like food poisoning

    • Robin Hood on January 23, 2023 at 3:07 am

      Careful with that pork. The domestic pig is a cross between a human and a wild boar (people up to no good again!), meaning that it’s 50% cannibalism. 🐖 Oink!

  18. Rhonda Phillips on January 22, 2023 at 6:55 pm

    Thank you for all your hard work and studying. You’re helping people change their terrible lives.

  19. Hide Ota on January 22, 2023 at 7:27 pm

    I’ve always found it interesting that people talk about sugar without consideration for the context in which it is taken. For example, both a whole fruit and refined sugar contain fructose, but how they are digested and absorbed actually in the body is completely different stories. I once heard people knowledgeable about this topic discussing that this difference is like the difference between Mother Teresa and a terrorist. We surely need to dissect an element to understand it but should never forget to put it back to the whole picture.

    • vaccinefraud on January 22, 2023 at 7:34 pm

      Thank you

  20. Asmaa EL ARABI on January 22, 2023 at 8:17 pm

    Thank you Dr. Berg.
    Talking about sweeteners, could you please do a video about Allulose: benefits and risks and if it is a good sweetener on keto compared to the sugar alcohols you suggest ? It is the only sweetener that I can tolerate. I love xylitol because it does not differ from table sugar in the sweetnes and taste but it gives me digestive issues such as pain and bloating.
    Another request please, in a totally different subject, is if you could do a video on Argan oil and if it is keto friendly?
    Thank you in advance.

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