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one of the most important things when you’re on  a ketogenic diet is to really understand how to  

read a label and to read labels on a regular basis  because if you’re not there’s all sorts of hidden  

carbs that can creep into this so i wanted to  give you some basics on what you should look at  

on a label the most important things so  you’ll see this little thing on the back  

called nutritional facts there’s two  things at the top it says serving size  

and servings per container or per unit so let’s  say for example you’re buying chocolate of course  

the only chocolate you should be buying  would be the keto friendly but let’s say  

for example it’s just a chocolate bar and let’s  say the serving size is one of those little  

cubes right those little tiny cubes and  there’s 12 of those cubes in a whole bar so  

this entire label as far as the carbohydrates  and the sugars and the proteins and the fats  

are based on the serving size not the servings for  the entire container or the entire chocolate bar  

and the reason i’m bringing that up is because  if you’re eating more than one serving size  

which most people do let’s say you ate the whole  chocolate bar you have to multiply 12 times  

the number of sugars to really see how much  sugar or multiplied by the carbohydrates to see  

how much carbohydrate you’re getting and you’re  going to find out it’s a massive amount okay so  

just pay attention to that all right so then you  have the total carbs which is very important and  

then you have the fiber you minus the fiber  and you get the net carbs okay so why because  

even though fiber is a carbohydrate it doesn’t  increase insulin it doesn’t get digested by you  

it gets digested by your microbes in your gut  but it doesn’t spike insulin and then you get  

to sugars right we want to keep those as low as  possible so when i read a label i’m focusing on  

carbs fiber and sugar now the next point is very  important when you do keto you should have a  

net carb of between 20 and 50 grams of carbs  you shouldn’t have more than 50 grams right  

but what’s also very very important is the  type of carbs the quality of carbohydrate  

because if you’re getting your carbohydrates  from pure sugar or high fructose corn syrup or  

something that’s high in the glycemic index  then that is going to make it a lot less  

keto friendly and so we have the limit of carbs  and then we have the type of carbs we want low  

glycemic carbohydrates when you’re doing dirty  keto for example you’re not really looking at  

the ingredients so i don’t recommend doing dirty  keto so even though that like a substance called  

maltodextrin might be in the ingredients and  they might say it’s keto friendly because  

they’re saying it’s well it’s just small  amounts yeah but on a glycemic index it’s  

higher than glucose it’s like one of the highest  glycemic substances i wouldn’t call it a food  

ever okay so it’s very very high so it’s going  to create more problems with your blood sugar  

then we have other ones like dextrose which  is a synthetic sugar which you want to avoid  

and then we have other things that are i consider  not very high in the on the quality list of  

healthy corn fiber okay is it is it gmo does it  have residues of glyphosate how is it processed  

not excited about corn fiber tapioca not excited  about that one and then some products even  

keto friendly breads have wheat in there now  why would you put wheat in there that’s that’s  

not keto friendly or they might have gluten which  is the protein in the wheat which a lot of people  

have allergies to in sensitivities to or they’re  intolerant as in gluten intolerance okay so it’s  

a little bit different than analogy but they can  rip up their stomach so you don’t want to use  

wheat or gluten and any products that you consume  and even some keto products have sugar in them  

which is kind of crazy so when it says keto  friendly read the ingredients and you’ll find  

that a lot of times it’s not really keto friendly  it may fit within the certain carbohydrate amounts  

but they’re not the type of carbohydrates  that you want to be putting in your body  

now moving right along when you get  to the ingredients at the bottom part  

usually the first ingredient is the majority of  the product and this is interesting when you buy  

multivitamins if it has calcium carbonate as the  first ingredient then you know the majority of  

that product is calcium carbonate and that’s  limestone and it’s like a rock first of all  

it’s not very well digested in your body you  don’t really absorb it too well and they’re  

basically selling you a bunch of vitamins  as a paperweight because it’s just basically  

a rock with some other synthetic vitamins and  minerals and they’re making a tremendous a profit  

yet the quality is terrible and so a lot  of other products their first ingredient is  

soy and so then you know the other ingredients in  addition to that soy are just small amounts and  

i’m talking about salad dressings and mayonnaise  i mean they’re basically just soy oil products  

now sometimes we’ll say it’s organic soy but  it’s still soy it’s estrogenic so i recommend  

you don’t consume any soy sometimes they’ll say  your salad dressing is made with olive oil right  

and then you look at the back label and  it says it has soy with the olive oil so  

you want salad dressing just with olive  oil without any soy another little thing  

they’ll do is they’ll instead of putting msg  or monosodium glutamate they’ll put modified  

food starch okay modified food starch is msg and  then the other thing they might put is they might  

put a certain oil they may even say olive oil  and then in parentheses or soy canola coconut  

safflower or cottonseed oil so now they have an  option to use whatever oil that they want and so  

you probably could have guessed that they’re  going to use the cheapest one they can find  

so just be aware of that so i always read labels  and it’s amazing how people are surprised after  

they buy the product and they’re like oh my gosh  now i got to shoot this out so read labels always

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