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today we’re going to talk about the tomato versus that carrot what is better on keto the reason I created this video is to show you a couple things about the total carb the net carb a fiber and the sugar okay so if we’re talking about vegetables there are certain vegetables that are a little bit higher in sugar less fiber than other vegetables like for example celery for example has a lot of fiber very low sugar not a heck of a lot of carbohydrate so you really have to kind of think with it when you’re doing key tell because we want low carb as much as possible low sugar of course but check this out we’re allowed some carbohydrate between 20 and 50 grams okay I’m gonna recommend counting the net car but not the total carb why because the net carb is basically the total carb – the fiber and fiber does not have any influence over insulin it will not affect your insulin levels so we don’t have to include that in this formula so let’s start with the tomato if we compare that to a carrot it’s 11 grams of carbs okay the goal of keto is to keep your carbs low but so far within we’re within the range then if we get the fiber it’s 1.5 karat has 3 grams of fiber so obviously the carrot has more fiber the more fiber the less the insulin response because it buffers the carbohydrate so if we take the net carb with the tomato we’re only dealing with 3.3 grams it’s pretty low right now with a carrot we’re dealing with 8 grams more than double so obviously right off the bat tomato is better than carrot on keto but let’s look at the sugars 3 grams of sugar 5 grams of sugar over here so obviously the tomato wins but if you compare these two we’re still well within our limit right here so if you’re doing keto I would not necessarily try to restrict this either one of these unless you have a very slow metabolism and it’s not working and you want to find an area that you need to bring your curbs even lower now I want to show you one more thing I want to show you the potato the potato is also a vegetable but it’s also a starch so we start out one potato this is basically one cup right and this is one cup of potato 37 grams of carbs and that’s almost four times a cup of carrots so it’s quite a bit of carb now as far as fiber it’s four point seven grams not that much all right with the net carb of thirty two point three grams if we compare that to a tomato it’s ten times more than a tomato and then we have the sugars one point seven grams that’s pretty low that’s actually less than a tomato right less than a carrot so you’re like wow it has less sugar it must be okay but wait a second we have thirty two point three net carbs and 1.7 grams of sugar but what’s the difference here it’s starch okay starch would be compared as your stored sugar in your body or glycogen okay that’s where the starches like rice is the starch now if we look at a carrot okay we have the difference between five grams and eight grams so we’re getting a very very small amount of starch right compared to this one point seven 232 now look at the difference between three and three point three so we have a very very tiny amount of starch in a tomato a little more in a carrot but a tremendous amount of it in a potato this starch is a type of carbohydrate that can affect our blood Sugar’s if we cook it okay if you fry it if you bake it because it’s gonna break it down it’s gonna release it if you did a raw potato chances are it’s not going to actually affect your blood Sugar’s too much but who is going to want to consume a raw potato but another point I want to bring up is the way that these foods are prepared the more you cook the tomato the more you’re gonna release the starch the more you cook the carrot the greater the breakdown of starch the higher the blood sugars but this is going to be the worst right here so you’d want to avoid potatoes in the form of the potato chip the French fry the baked potato or the mashed potato because you’re gonna massively spike your blood sugars with that all right guys I hope that’s clarified a couple things thanks for watching if you’re liking this content please subscribe now and I will actually keep you updated on future videos
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Today, we’re going to talk about vegetables on keto. Specifically, the tomato on keto versus the carrot on keto. Are these the best vegetables on keto to have? Which one is better to have on the ketogenic diet?
I want to show you a couple things about the total carb, the net carb, the fiber, and the sugar in keto vegetables. With healthy keto we want low carbs and low sugar. But, you are allowed on healthy keto to have between 20 and 50 grams of carbohydrates. With this, I’m recommending counting the net carb and not the total carb.
1 cup of tomatoes:
4.8 grams — Carbs
1.5 grams — Fiber
3.3 grams — Net Carbs
3 grams —Sugar
1 cup of carrots:
11 grams — Carbs
3 grams — Fiber
8 grams — Net carbs
5 grams — Sugar
Tomatoes are better than carrots on keto. But, both of these are still within the carbohydrate limit.
You don’t need to restrict either one of these on keto unless you have a slow metabolism and you need to find an area to bring your carbs down even lower. However, you should always stay away from vegetables that are also a starch, like potatoes.
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.