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Transcript

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

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