Ignore Counting Vegetable Carbs On Your Keto Diet - Dr. Berg

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all right so today we’re gonna talk about why you do not include veggie carbs on keto now there’s mixed viewpoints on this some people do some people don’t I don’t recommend including your vegetable carbohydrates in the formula for the carbs and I’m gonna tell you why so let’s take for example one cup of salad okay usually going to do leafy greens in a salad on average one cup of leafy greens is 1. 5 grams of carbohydrate okay now if we - the fiber which is one gram we get point five grams of net carbs okay so we’re dealing with 1/2 of a gram now I do recommend 7 to 10 cups of salad or vegetables per day that would equal 3 point 5 to 5 grams of carbs extremely low you’re allowed 20 grams to 50 grams okay and you’re a huge salad that provides a lot of benefit is only gonna count for 3. 5 to 5 grams just a very small amount so the overall calories and grams of carbohydrates in the salad that you eat are just such a small amount it’s almost insignificant the glycemic index for a green salad is very small it’s 15 the glycemic load which is basically the amount of carbohydrate - the fiber is 3 that’s extremely low - because less than 10 is low 10 to 20 is moderate and greater than 20 is high so it’s low in the glycemic index it’s low on the glycemic load it has a significant amount of fiber which actually causes the overall carbs to be less so we’re dealing with 0. 5 grams now let’s talk about some key benefits of vegetables and leafy greens into this key to a plan well number one they provide the nutrients the main nutrients vitamins minerals and trace minerals it’s very difficult to get all of your nutrients just from meat so we want to add the vegetable family ok provides the phytonutrients that’s all the additional nutrients like carotenoids are a beta-carotene that add additional help to the body and antioxidants very important it also provides the fiber the right type of fiber that is soluble and some insoluble but mainly soluble to feed your microbes which then allow the microbes to exchange back the beneficial fatty acids like butyric acid which then feeds the colon cells so you’re able to feed the colon cells with the fiber without the fiber you don’t feed the colon cells okay I don’t know what else they’re gonna eat and butyric acid helps improve insulin resistance and it will actually help indirectly lower insulin which is incredible the vegetables will also because they’re alkaline will buffer the acidic pH from the meat that you consume which is another benefit and lastly it’ll help the fat travel out of your body if you’re consuming just fat and meat without the vegetables okay and you’re mobilizing all this fat from the fat cells and it’s going through the liver without the vegetables there’s a chance that some of the fat that can actually that’s coming out can get stuck in the liver so the vegetables do help in the elimination from fat through the liver out of the gallbladder and through the colon so we don’t want to put a restriction on vegetables because they’re a carbohydrate so instead we want to put a requirement that you need to do vegetables seven to ten cups and that way it can make keto healthy thus the healthy ketosis thanks for watching hey guys I want to introduce you to my new doctor Berg app it’s right here it’s I’m really excited about it you need to download it it’s free has a lot of great data it has all my videos it’s updated on a regular basis I also have the audio version of the videos audio episodes I also have a mini course that you can take I also have a button for new content so you can really know of all the recent content that I’m downloading and I also have something called PDF resources which gives you additional cool little one-page PDF documents on all sorts of health things so download it check it out and tell me what you think about it and don’t forget to give me a review it’s dr. Berg app