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all right in this video I want to clarify carbs from sugar do you just avoid carbs do you worry about sugar on keto it’s a little confusing alright so when we do keto we’re talking about net carbs not total carbs what our net carbs basically take the total and minus the fiber okay now fiber is carbohydrate but it doesn’t have any response on insulin so this is why we deduct the fiber because it’s not going to raise the insulin the less fiber we have the more that carbohydrate is going to spike blood sugars okay and it’s then gonna raise insulin so we’re always focusing on the net carb and making sure it’s between 20 and 50 grams or less okay so with keto you don’t want to go above 50 grams if you have a slow metabolism and you want to lose more weight just go down this way cut the carbs even more but we’re operating off of net carbs not total carbs you don’t want to count or even have vegetables in your equation at all okay and I’m talking about leafy greens and other vegetables so I’m not talking about like tomatoes carrots beets which have a lot of fiber but they also have more sugar so you may want to count those in your equation but as far as most like salads Brussels sprouts count you do not need to count that in fact we want you to eat more of that food because of the the minerals and some of the vitamins like vitamin C you also need to understand about the glycemic index that is the index of all the carbohydrates and how carbohydrates influence your blood Sugar’s things that have less fiber more sugar spike the blood sugars faster so it’s going to be higher on the glycemic index okay foods very high in fiber but low in sugar are gonna have hardly any effect in the glycemic index let’s take celery for example it might be high in carbs but it’s mostly all fiber in no sugar so it’s gonna be extremely low on the glycemic index so fiber the sugar response now let’s take for example a potato one potato it has 37 grams of carbs but it has some fiber 4.7 grams so then we get a net of 32.3 carbs okay so that’s it’s pretty high alright not a lot of fiber but look at this the sugar is low so we do want to look at the sugar and use judgment but other foods might be higher and sugar but it all really depends on the fiber and also the type of food and the glycemic index you have to kind of think of all three of these variables because we’re talking about a raw potato as soon as you cook it or fry it or bake it the sugar goes straight up and vertical this is why potato chips french fries are very high on the glycemic index because those carbohydrates are broken down into the simple sugars okay so that’s what we’re trying to avoid the foods that spike the sugar very fast let’s take bread for example one slice of bread has 12 grams of carbs 1.9 fiber giving us a net carb of ten point one okay sugar is one point six but realize we’re just talking about one slice okay so this is just this is pretty high the problem with bread is not only is this high on the glycemic index but the specific fiber in grains has phytic acid and phytic acid depletes certain minerals definitely the zinc so it can create a lot of problems from that alone not to mention the glycemic effect and how fast it breaks down in sugar and also the gluten in there which a lot of people are sensitive to so on a keto plan we don’t recommend grain or grain fiber for that reason you want to get your fiber from vegetables okay you don’t want to do starches or rice for example now what about fruit okay well you have an apple we is 25 grams of carb 4.4 fiber giving us a net carb of 20.6 okay pretty high but look at the sugars 19 grams of sugar this is like eating a candy bar and let me give you a real live example several years ago I was consuming apples as a snack between lunch and dinner and apples as a snack in the evening with my peanut butter and I had a lot of apples and I was at 211 pounds on that 180 and all I really did was cut out these snacks of Apple and peanut butter so apples will definitely keep you from getting into ketosis now berries are much better because they’re less sweet than fruit and higher fiber than fruit and they’re lower on the glycemic index one less point about a potato if you were to consume a raw potato okay with this low sugar right here you probably be totally fine so you can go ahead and have a raw potato but of course the pleasure from raw potato is not very high so anyway I wanted you to think with the variables you have to think with the fiber think with the net carbs think with the glycemic index I’ll put a video down below to give you a little more reality on more on what this is and I also want to mention one last thing and that has to do with what’s called the insulin index if you haven’t heard about that I put a video down below you can check it out but that would be all the foods that are non carbohydrate and how those affect your insulin level all right thanks for watching if you’re liking this content please 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This Post Was All About Do I Reduce Carbs or Sugar Grams on the Ketogenic Diet?.
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In this video, I want to clarify a confusing topic. I’m going to talk about carbs and sugar on keto. Do you just avoid carbohydrates? Do you worry about sugar on keto?
It’s important to understand that when it comes to the ketogenic diet, we’re talking about net carbs—not total carbs.
• Net carbs — Take the total and minus the fiber.
Fiber is carbohydrate, but it doesn’t raise insulin. So that’s why we deduct the fiber. The less fiber we have, the more the carbohydrate will spike your blood sugars and raise your insulin. While on the ketogenic diet, you need to focus on net carbs and making sure they are between 20 and 50 grams or less. If you have a slow metabolism, you may want to cut the carbs below 20 but never go over 50.
Don’t count most vegetables in this equation. What I mean by that is don’t count leafy green veggies like salad, kale, or other vegetables like brussels sprouts. But, you may want to count vegetables like tomatoes, carrots, and beets. These types of vegetables have fiber, but they also have more sugar. So, don’t cut out all vegetables just maybe certain ones. In fact, you need to eat vegetables to get certain minerals, vitamins, and phytonutrients.
You also need to understand the glycemic index.
• Glycemic index —The index of all carbohydrates and how carbohydrates influence your blood sugars.
Foods that have less fiber and more sugar spike the blood sugars faster, so they will be high on the glycemic index. Foods high in fiber but low in sugar will have hardly any effect in the glycemic index. You need to avoid foods that spike the blood sugars really fast.
Fiber buffers the sugar response.
The three variables you need to think about are:
1, The fiber
2. The type of food
3. The glycemic index
• Stay away from grain fiber—get your fiber from vegetables.
• Stay away from fruits high on the glycemic index—berries are a better choice.
Dr. Eric Berg DC Bio:
Dr. Berg, 53 years of age is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University. 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. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.