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hey guys had another question which was

a confusion between carbs and sugars on

keto so I want to create a quick little

video just to kind of cover these this

topic because it can be confusing

because on the back the label was a lot

of these foods you have the sugar grams

and you have the carbohydrate grams okay

so what are you trying to eliminate well

sugars are carbohydrates okay and there

are the things that are broken down into

the basic elements we have cane sugar

which came from sugar cane so you’re

taking out the fiber taking out all the

nutrients and you have this white powder

and then we have grains which is the

seed of a plant and so in that grain you

have fiber you have bran you have the

wheat germ all sorts of vitamins and

then when they grind it up they strip

off the fiber part and they give you

this white flour that’s a really refined

grain then you have another seed called

rice which you have wild rice with all

the fiber and everything and then you

have a refined product white rice

without anything but just the pure

carbohydrate each of those has a

different reaction on blood Sugar’s and

then you have starches you have potatoes

you have wild yams you have sweet potato

you have you have different forms of

potato you have mashed potatoes french

fries each one has a slightly different

effect on blood Sugar’s and then you

have fruits which have a combination of

fructose in fiber and then you have

juice of course if you’re taking out a

fiber and you have fruit juice it’s

gonna have a much greater impact on your

blood sugars then the actual fruit then

you have berries which have a lower

effect on blood sugars okay they have a

lot more fiber or less sugar and then

vegetables which basically have a lot of

fiber at very low sugar so they’re gonna

have a very low effect on blood sugars

you have mushrooms which is considered a

fungus which has a smaller amount of

carbohydrate of course not a lot of

sugar but it does have a little bit of

carbohydrate and then we have nuts which

has a combination of fat protein and

some carbohydrate certain nuts have

different ratios of carbohydrate like

the cashew for example has much more

carbohydrate than the pecan for exam

and then we have seeds the same thing as

a combination of protein fat and some

carbohydrate and of course in the sugar

family we have the beet sugar and the

GABA dextrose high fructose corn syrup

each one of these can have various

effects on blood Sugar’s as well so with

keto what we’re trying to do was we’re

trying to eliminate all the refined

sugars and all the actual sugar grams

like you don’t want to consume things

from more than like two grams on the

back of the label you want to keep it

below two grams and best to keep it like

at zero or less than one gram that would

be the best thing then we have something

called the glycemic index which is the

measurement or index of how fast a food

will spike the blood sugars okay and the

whole goal with keto is to avoid spiking

blood sugars and insulin so there’s a

thing called the glycemic index which is

a measurement of how fast a food will

raise blood sugars okay now grains are a

lot higher on the glycemic index than

actual cane sugar which is interesting

so you want to avoid grains all grains

even oatmeal avoid it okay and then we

have starches which are also very high

on the glycemic index we want to avoid

those potatoes and things like that okay

and then we get fruits and the problem

with fruits are just too high in sugar

and a lot of the fruits nowadays are

hybrids which means that they’re bred

with higher amounts of sugar and then we

get to these things called berries which

are similar to fruits they do have some

sugar but they have a much lower

glycemic index and a higher amount of

fiber now within the berry family I

would recommend blackberry

and raspberries instead of strawberries

and blueberries because they’re lower on

the glycemic index okay and then we

talked about vegetables and these are

totally acceptable because they’re very

low on the glycemic index have a lot of

fiber even though their carbohydrates

now mushrooms very low on the glycemic

index even though there’s some carbs

okay nuts low on the glycemic index just

make sure you avoid cashews

and then we have seeds another food that

is very low on the glycemic index and

then you have other products like

kombucha tea so when you’re reading

labels you really want to make sure you

don’t just look at the carbs look at the

sugar grams because the certain kombucha

tea has like six grams sometimes ten

grams if you were to consume kombucha

tea purchase the ones that are like two

grams or less and of course salad

dressings have hidden sugars okay so

read the not just the carbohydrates but

the sugar grams on the salad dressing

and try to get those that have less than

one gram that would be the idea of seen

so when you’re doing keto make sure that

the sugar grams are as close to zero as

possible and when you’re looking for

carbohydrates it really has to do with

the type of carbohydrates and the effect

that it has on the glycemic index you

want to stick with mainly vegetables a

small amount of berries maybe a half of

a cup to a cup mushrooms are fine nuts

are fine seeds are fine alright thanks

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