Video

Transcript

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