Should I Reduce Carbs OR Sugar On Keto Diet? – Dr.Berg

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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 subscribe now and I will actually keep you updated on future videos