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hey guys I’m gonna answer a question can I eat  these vegetables on a ketogenic diet well let’s  

go ahead and talk about this because there’s  a lot of confusion so we’re gonna talk about  

like the beets the carrots the peas the tomatoes  and I’m gonna throw in potato corn art artichoke  

too because they are they’re kind of fall in  that category so if we look at beets beets are  

really high in potassium I’m talking like 442  milligrams per cup so all of these are based on  

one cup and then the carbs are 13 grams and the  sugar is 9 grams so between the carbs and the  

sugar the sugar is the most important thing to  look at because you want to keep the sugar down  

really really really low so if something has  a higher carbohydrate it might break down the  

sugar very very slow if the fiber is high versus  high sugar it breaks down and sugar really really  

fast regardless of how much fiber but fiber does  buffer it so okay so the beet has about 9 grams of  

sugar it’s pretty high protein is 2.2 but look at  this fiber is 3.8 so it has a good amount of fiber  

which will tend to buffer that so the question  is should you eat beets if you’re trying to get  

in ketosis probably not a good idea however if  you’re happy with your weight like myself go  

ahead and start eating the beets because they  have a lot of good benefits for the liver for  

nutrition good for detox of the gall bladder that  type of thing so generally though if you’re trying  

to get in ketosis probably not a good idea to eat  beets okay the carrot 195 milligrams of potassium  

again potassium is necessary to help lower insulin  so we want that very high look at this six grams  

of carbs that’s pretty low compared to a beet  it’s like half sugars are 2.9 grams so that is  

very very low compared to a beet protein not a lot  of protein half the fiber so I would say carrots  

would be okay to consume Anna ketogenic diet I  don’t think you’re gonna have a hard a problem  

with that because of these two are very very  low and plus all I mean just have some fiver so  

I wouldn’t try to avoid carrots okay all right  the P peas snap peas or dis regular piece 354  

milligrams of potassium it’s pretty high 21 grams  of carbs is pretty high 8 grams of sugar pretty  

high look how much protein eight grams of protein  wow that’s interesting that’s probably ever hear a  

pea protein before well that’s why you don’t hear  of karat protein do you and then we got 7 grams  

of fiber that’s pretty high so peas I probably  would stay away from peds simply because of the  

higher level of sugar okay all right tomatoes 292  milligrams of potassium four point eight grams of  

carbs it’s that’s pretty low that’s actually lower  than carrots three point two grams of sugar that’s  

still pretty low I mean it’s like just a little  bit more than carrots so tomatoes are probably a  

better thing to consume so far than any eat other  things we talked about okay so it’s kind of tied  

with Cara but tomato is pretty pretty low and then  we have one point one gram of protein 1.5 grams of  

fiber okay not as much fiber as the pea but still  there’s a little bit of fiber and they’re kind of  

similar to a carrot okay so I would say okay  consume tomatoes on a ketogenic diet so so far  

our carrot and tomato are okay but not beat in no  not peace now potato 897 milligrams of potassium  

that is a tremendous amount and then we got 37  grams of carbs that’s a lot of carbs and then  

but look at this we got one point seven grams  of actual sugars so it’s low but we know this  

type of starch does break down into sugar faster  than we’d like it 4.3 grams of protein is pretty  

high and look how much fiber 4.7 grams so potato  even though it has potassium this is the culprit  

right here there’s 37 thing so that’s the problem  with this it’s the it’s way way higher than for  

a DIN tomato or a six six carbs okay but it is  low in sugar so if you’re trying to appear a child  

let’s say your kids are younger this would be  potatoes would be good I would do sweet potatoes  

and yam red potato make sure they’re organic  it’s not a bad food but this may slow you down  

losing weight okay now corn 476 milligrams of  potassium it’s pretty high a hundred and twenty  

three grams of carbs so this is why we do not want  to consume corn in addition to all the corners GML  

so we don’t want to do that and then one gram of  sugar okay well that’s good but still it’s such a  

starch 16 grant I was really surprised that corn  has 16 grams of protein I just find that hard to  

believe but that was what the sources said I’m  not sure with the fibrous but I don’t know corn  

protein I don’t know I don’t know that doesn’t  make sense to me okay artichoke six hundred and  

forty four milligrams of potassium so it comes  in second place just behind potato and then we  

have carbs two hundred and sixty nine grams oh my  goodness that is it beats all the other vegetables  

for the amount of carbs so this is really high in  carbs per cup and look at this 14 grams of sugar  

artichoke is the worst thing you can eat on a  ketogenic diet don’t eat it now protein 3 3 grams  

fiber is 2.4 okay so I’m going to recommend that  you stick with the carrot and tomato and probably  

not do these other ones okay all right thank  you for watching I’ll see you the next video