Should I Reduce Carbs OR Sugar On Keto Diet? - Dr.Berg
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- čas přidán 5. 08. 2024
- Check out My FREE Healthy Keto Acceptable Foods List 👉 drbrg.co/3RrYMyc
I explain what you’re avoiding on the keto diet: carbs, sugar, or both?
Timestamps:
0:00 On the keto diet, do I avoid carbs or sugar?
0:43 Always focus on net carbs and keep them between 20 and 50 grams daily, or even fewer
2:13 Fiber buffers the sugar response
Let me clarify whether to avoid carbs or sugar on the keto diet. It can be confusing.
When you’re doing keto, you want to count net carbs, not total carbs. Net carbs are calculated by taking the total carb count of food then subtracting the fiber content. Although fiber is a carbohydrate it has no effect on insulin. The less fiber the more food will spike your blood sugar thus raising insulin.
Always focus on net carbs and keep them between 20 and 50 grams daily, or even fewer if you have a slow metabolism or you want to lose more weight.
Don’t even factor in veggies if they’re leafy greens. Avoid tomatoes, carrots, and beets because their carb count is high.
You also need to understand the glycemic index, which indicates how foods affect your blood sugar. Items that have less fiber and more sugar will spike your blood sugar more quickly than foods that are higher in fiber. Fiber buffers the sugar response.
Take a potato as an example. A raw potato has a lot of fiber which lowers its net carb count. But as soon as you fry, bake, or mash it, its sugar count climbs astronomically.
Or, for instance, one slice of bread has a net carb count of just over 10 grams or almost half of your desired daily amount.
Not only is bread high on the glycemic index but the specific fiber, which is from grains, has phytic acid which depletes certain minerals, especially zinc. And it has gluten, which many people are sensitive to. So I don’t recommend grains or grain fiber. You want to get your fiber from vegetables. And you want to avoid starches like rice.
What about fruit? Well, for example, an apple has a net carb count of just over 20 grams. And it has 19 grams of sugar! Berries are much better because they have more fiber and less sugar, and are lower on the glycemic index.
In other words, you have to take fiber, net carbs, and glycemic index into account when you’re considering whether to consume a certain food. Also become aware of something called the insulin index, which states how much a particular food will affect your insulin level.
I hope this helps you understand what to consider when choosing foods for the keto diet.
Dr. Eric Berg DC Bio:
Dr. Berg, age 56, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.
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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
Thanks for watching! - Jak na to + styl
Whoever is watching this will be successful one day never give up
AMEN
Congratulations on 3M subs!
Wow that's amazing, congratulations Dr. Berg!! You deserve all the success!
Good catch I totally missed that. Incredibly impressive number
4M now.
Aaand now 5 m
11Million in February 2024 😁
The only thing I'm waiting for from Dr. Berg is a diploma certificate for diligently watching his videos and graduating with good health(Berg varsity) the best . Thanks Doctor Berg!!
Dr Berg Big Big Congratulations for making the 3 million subscribers. Keep up your amazing work. Blessed Keto Monday and week Guys. 👍🏼👊🏼👊🏼🇹🇹
Congrats on 3 million!! Incredible doctor, incredible knowledge. Attent, respectful & awakened. Thank you for all your efforts throughout the years.. xx..
...the pleasure from a raw potato 🥔 is not vey high... and he says it with a straight face 😐 😂🤣 I love Dr. Berg! ❤️
If you notice, it looks like the video cuts right after he says the. So he probably had a good laugh then came back to being serious. LOL!!!
@@PepperJack2022 you are right! I noticed that too! That's kinda cute...lol
Raw potato. Eric please explain how to handle
He has a very dry sense of humour which makes me laugh.
This is like a refresher from many of your videos that I learned from, compounded into one and I love that I get it. They are life changing and I thank you!
You r an amazing human being,love how much you share & teach in a way that any1 can understand(thank you).
Was looking for the vid u mentioned you'd put below,didn't see it so i'll search it and see if i do.👍
I have been your subscriber for 2years and asked my friends to subscribed to your channel. CongratulationsDr.Eric Berg 👏👏
Watch bunch of your Videos Doc. You are great, never got bored to watch them. and your "thank you for watching" is just really You. God bless you Dr. Berg
Dalila Beeler Is he a “Doctor” ?
@@ldnoida001 i think so, is it important for you? He does a good Job though
Congratulations on 3m subscribors 😊 and thank you to share your knowledge, amazing how simple you bring it to people, greetings from the Netherlands , Valerie
Thank you so much for all that you do for us, loyal subscribers 🤪 its life changing to say the least and wish you 3 M more subs! 👍🏼
✌🏼😎👍🏼
Once again you have made a complicated subject so much easier to wrap my head around! Thanks so much! 😄
👏 millions more need to look at your videos, you are the best educator, teaching us the truth about health, millions more NEED to see your videos Thank you
Dr. Berg this is an amazing video!!! Thank you for all that you do!!!
Congrats on 3M subs!!! We love you Dr Berg!
Dr Berg. Thank you. You’re an inspiration, have a wonderful and engaging presentation style and rich content. 👍🏼
Thanks Doc you changed my life all the way from South Africa
Interesting point you make here dr. Berg! Thank you for you wisdom! 👍
@@TG-kt9vg hahaha, indeed! 😅😅👍
Thank you! I’m still learning! I love your videos, because they are educational and you get right to the point! Good job 👏
Agreed. And he doesn’t use an intro song that we would have to listen to every time...another plus!
I am from India. Congratulations for 3M subscribers. I always watch your videos. I learnt a lot about health and our body. Thank you doctor for giving great videos everyday.
Hi @dr berg. Very nice and informative content. Can you pls make a video on what vegetables from which grocery store you get on a regular basis? That would be really great and it will give us ideas 😀
Awesome doc, 😘 3 Million Sub’s, the Truth always finds a way!!! 👏🏻
Thank you so much for explaining. I’ve been looking for the answer for so long and you answered it perfectly
You're very welcome. Glad you found it helpful.
Thanks Dr.
Great and nice DAY!
Way to go doc! Great info as always.
I have been following Dr Bergs advice and kicked my plateau! I was so excited to weigh myself today and have moved from the Obese range to the Overweight range. Thank you so much. I am about the shift from low carb to keto this week. Looking forward to some body comp changes.
Excellent advice and information ☝🏻
Great video Dr. Berg, this was the best explanation on this subject which you made very easy to understand.
Started Keto and Intermittent Fasting 2.5 months ago and I'm down 43lbs. without exercising. If I can do it, everyone can.
Likewise 🙏
Thank you for all your informations!
Actually I'm not expert in english (listening), but I can hear and understand the whole explanation in each video. Thank you for the clear explanation, Dr Berg!
More valuable information🥗,Thank you Dr.Berg!👌💖
congrats on 3m your getting about 100k subs per month that's great
You think his videos are monetized? You think CZcams is paying him? I wonder....
i hit my plateau and stuck in 140 lbs for more than a month. I found Dr. Berg video .. follow it for 6 days so far .. intermittent fasting (OMAD) + no rice/bread/noodles + no sugar (substitute it with stevia) … voila within 6 days .. I’m now at 134 lbs. I’m EXTREMELY happy! .. I just keep watching his videos. Thank you Dr. Berg!
Thank you for mentioning eating a potato raw. I have been eating them raw cut up in a bowl with apple cider vinegar and pepper since I was a kid. I love it. I will now add this back to me diet.
SOOOO helpful!!!!!PLEASE DO THAY WITH MORE FOODS
Very insightful
DR. B... Love the videos, But sound volume is always very low .. Maybe turn it up a bit in editing and processing.
Very good video!
Thank you, Dr Berg.
EXCELLENT PRESENTATION
VERY INFORMATIVE
I would love if you talk about The glycemic Loads, because the glycemic index is just for carbohydrates
Oh dear, this keto diet sounds just so hard... glad I am still fit enough, so no need to go that extreme, happy with IF and balanced diet so far, thanks for all info learned from Dr Berg! 👍🙏❤️
Thx for the great video. Could u make one on irregular shift work combined with intermittent fasting. Thx
Fantastic content, Dr Berg. Just as a side note: in the UK, the math has already been done. Carbs listed in the nutrition box are already Net Carbs. 🙂
Good info Thank you
You're a good man dr berg
Would you please make a list of vegetables for which we don’t need to count carbs and a list of vegetables we should? I would greatly appreciate it!
Mrs. K. Kelton yes, please!!
Willem Well aren’t you rude. For the record, I am quite intelligent and already know what to usually eat. I am a teacher, and as such, am always thinking of ways to make others’ lives better. I know many people who try Keto and struggle because they don’t eat the right stuff. When I watched this video, I thought a simple video with a list of 1) eat all of these veggies as you want, 2) eat these moderately, 3) eat these sparingly, and 4) avoid these like the plague would greatly help those who are struggling. However, in today’s world where most people can’t think for themselves, I am glad you know how. Have a nice day.
Very useful information Dr. B - Thanks!
Question: What can I eat to bring back my lactase enzyme? Ha! I’ve been following vegetarian keto for nearly a year ... absolutely LOVE baked kale and cheese but have developed an intolerance just in the past 6 weeks or so.
Am I gonna have to use otc Lactaid or something similar to enjoy my cheese from now on?!
Hey ... if that’s what it takes ... veggie Keto is pretty stringent but I am not vegan ... Definitely enjoy open range eggs!
Thank you again!
Good evening dr Thank you alot
Dr Berg thanks for All amazing video
hi dr. Berg .. do you recommend the carrot in keto ???
Great video, as always Dr Berg! I have to say that you are extremely easy to listen to AND keep my attention... Thank you for that, you're amazing! The raw potato opened my brain to why my brother, as growing up poor in a large family... I was #9, the "caboose" as my daddy would say. Anywho, my brother ate raw potato's most days and never gained an ounce of fat! This went on for years till one day, almost like he woke up over night, twenty pounds heavier!? Well...it was because he started frying his potato's... Duh, weight gain!
Yep, I'm trying hard Doc to stay on this Keto, but this stubborn fat will be a challenge but ultimately dissolve it yep, forever be gone fingers crossed!! Thanks again for your excellent videos. You da man!
Thank you DR Berg
Dr. Berg. Another great video. In my research I have learned that homemade sourdough bread is a lower glycemic food and lower in the phytic acid.. I've experimented eating 2 slices of my own baked bread. I usually average less than 100 on my glucose. One to 2 hours after eating it rises to 140 then right back down 2 hours later.
Can you discuss the benefits of homemade sourdough?. I also find that using fresh milled flour from heirloom grains reduces gluten sensitivity.
You need a presence in the UK!!!
Dr. Berg, can I question you on something? I noticed that when I do take my green vegetables into account that I achieve much higher levels of ketosis compared to when I leave them out of the equation. I find it really easy to stay under the 20grams per day threshold when I don't have to consider the carbs from green vegetables, but when I do take them into account I realize that it's much more difficult to stay under that 20 grams of carbs per day threshold but that I do reach much higher levels of ketosis and lose weight faster.
How do I do this? I barely eat any green vegetables, I often bake 200-250 grams of chicory in an ocean of Kerrygold butter. It's ultra high in fat and really low in carbs. I also often eat an avocado in mascarpone, yes it's incredibly disgusting but it works. I've learnt that the keto strict diet is really tough but that it works. And I've learnt that it's better to take your green vegetables into account.
Thanks Dr Berg 💖
I am also concerned about carb loading my liver and msucles; and kicking me out of keto. This is why I am concenred beyond glycemic index and insulin response.
Thank you
thank you
Dr. Berg can you please make a video on Lipoma lump if possible
Please do some videos about histamine intolerance :(
check out Chris Masterjohn, Phd for his vids on histamine, informative
Your videos are outstanding. 🖐🖐🖐
3 Million subscribers finallyyyyyyyyyyyyyyyyyyyy
Can you take fiber supplements to buffer the carbs in other foods. Example, drink Benefiber to counteract the spike of insulin in wheat bread.
Thank you ❣️
Very informative video Dr. Berg. Would be nice to see a video on how often or when a person who has been on Keto + IF (18/6, 20/4, 22/2 +) + 2MAD/OMAD for a year or longer could have a meal or even 2 meals that contain some foods that they have avoided; or are not Keto friendly. Not necessarily as a "reward" per se; but rather to show or prove that we are still the one in control and can eat anything available - we just choose NOT TO - the majority (99%) of the time.
And I'm not talking about Keto substitutes like Cauliflower crust pizza, etc.
@@SusanBame I always read the label very carefully.
I wasn't talking about food items that we might eat by accident, but rather foods that we know we shouldn't eat such as perogies, Chinese Food, burritos, ice cream, French fries, pasta, etc that after doing Keto + IF + 2MAD/OMAD for a year or longer we choose to have 1 or 2 meals/servings of whatever; then continue with our regular healthy Keto + IF + 2MAD/OMAD lifestyle.
Yesterday I made Kimchi and I nearly didn't make it because I am on Keto/Intermittent fasting and I was worried that it would throw me off the Keto. I used two cabbages, 1 leak, 1 apple grated, 10 shallots, half a diakon radish, I shredded a bowl full of carrots made up the porridge with the usual stuff, and made up the ginger, garlic, fish sauce and blended it then I added the Korean hot pepper flakes (1 & 1/2 cups) PLUS 1/4 cup of raw sugar. It tasted delicious. I had about 3 tablespoons in my bone broth soup. When I tested to see if I was still in Keto it was pretty high I could not believe it. This morning I was still in Ketosis but not so high. I guess I won't eat this everyday. How ever I will eat it again to see if I stay in Keto....was very happy. I love Kimchi.
Great video. I love that you don't have to count vegetables. Freebie foods 😃 Have an amazing day ❣️ strawberries are my go to fruit once in a blue moon. I am low carb not keto. I like carbs 50 to 100. Higher end when I exercise. I know keto is ideal though.
I'm just STICKING to PROTEINS & GREENS and AVOID the REST, and it's WORKING like a CHARM, the POUNDS are DROPPING, when I get to my DESIRE WEIGHT, I will INCORPORATE BACK the REST of the other FOODS....
That's a lot of carbs! Sorry.
@@sandrabentley1420 yes for a keto person it would be. No need to be sorry. To you your way and me mine.
@@edwardvillate2112 awesome. Smart plan 👍
@@sandrabentley1420 50 to 75 carbs keeps me in ketosis according to the urine keto strips which is why I chose these carb counts.
Thank you Dr.Berg for your informational videos. I wonder what do you think about resistant starches found in cooked potatoes and rice. Some of the experts are saying that if we cook potato and rice and leave them in the fridge it becomes beneficial for the bacteria found in the gut. Also, this process decreases the number of carbs fifty percent according to them. Is that true?
I'm just starting out day 3, I'm set for 50 carbs. I've been counting kale, spinach, green beans and broccoli. Oh and romaine spring mix..lol. Should I stop counting those veggies??
Dr Berg , thx for explaining the glycemic index , that's complex some time . But I didn't see the video down below on the glycemic index. Thx 🍋
Yes, I’d love to see the glycemic index explanation. My daughter told me watermelon 🍉 is high on that index. Sigh...it’s getting to the point where I just don’t know what is good to eat anymore, or why.
I have read some (and heard) that cooking a potato (say, boiling), cooling, and re-cooking will change its nutritional structure in terms of carbs and sugars (to a positive). And continuing to do that (cook, cool, cook, cool) can really reduce the issues involved with potato as an issue with Keto. I don't plan on trying it, as I am simply away from that sort of eating - but thought I would mention it to see if you, Dr Berg have heard of such a thing.
How do you feel about the Perfect Keto products??? I’m seeing their ads everywhere and I want to know if their products are high quality or should I pass on them.
How about avoiding both, 'Carbless', works for some people.
That can actually be detrimental to keto if the protein is too high. It's called zero carb carbloading. Gluconeogenesis is a bitch.
@@joegt123 Dr. Benjamin Bikman proved that this is false. Protein only has a pronounced effect on insulin if you eat it with carbs. Otherwise the body just makes what sugar it needs from the protein, no more.
Thank you!
Glad to help!
Thank you so much Dr Berg 🙏🙏🙏💐 This really important information about GI 👌 I’m very aware of your advices regarding this issue, but my husband is my biggest issue 😊 He loves potatoes, bread and sweets, and we always watch and study all your informative videos, so I can give him B student for following your advices, waiting for A+ 🤗 His blood sugar is on the safe side now, his cholesterol level much much better, kidney stones are under control taking the potassium citrate medication, he also has epilepsy seizures once or twice per year taking daily doses of DEPAKINE CHRONO 500 mg Twice per day, and lately done a urine test which came out with bad tissues and need to take a random smear test for the testosterone 😊 Thanks for having you in our life 🙏💐 you did miracles to keep us healthy and happy 🤗 best wishes 🙋🏻♀️🌷🌿💕
acaciaNorison 🙋🏻♀️ I wish you all the best with your health issues 🙏💐 My husband and myself are off so many medications just by following Dr Berg healthy Ketoginic version diet and IF plan with no snacks 👍👯♀️👯♀️👯♀️🥰🙋🏻♀️🌷🌿💕
Thanks for another informative video. I am curious as to your thoughts on the resistant starch theory that says if you cook a potato, then let it cool 12 hours before eating it, it will not effect your blood sugar like it does if you just cook it and eat it immediately, because it has become a resistant starch. Have you heard about this? It is becoming quite a craze.
Claire Sanders Mmmm... that would mean potato salad might be a Keto food option? 🙂
Interesting. I hadn’t heard of this.
Ooh, I'm gonna check out those indexes. That Old saying, 'An Apple a day keeps the Doctor away,' gives me the Pip. Lol. 🍏
Doctors & Dentists are probably in cahoots over Apple Damage. Thanks for sharing this important information with us all, & take care of yourself to. ❤🙂🐶
*3M Subs!* Woohoo!
Thank you so much Dr Eric for daily guidance on how much of every thing thanks ☺️ but could you please tell us how much sugar is proper a day in daily life for a common healthy person?
Lower the better.
@@nancyfahey7518 and then what will happen would i be a diabetic patient?
@@nancyfahey7518 thanks for spreading such awarenesses.. 😁 😁 I appreciate.
Does the fiber have to be a part of the high carb food? Meaning, say I eat a potato which is high in carbs, can I offset that with simply throwing leafy veggies in a blender and drinking a bit off that? Or does external fiber not count?
Dr. Berg, thanks so much for all you do.. life changing. One question I have on this subject is.. what if I eat carbs low in fiber, "but" I also add a fiber for instance psyllium husk, let's say for my green juice I blend leafy greens, celery, berries and psyllium husk, could that extra fiber help buffer the carbs of a peanut butter and strawberry jam sandwich with coffee in the same meal?
Should
Usually Dr Berg makes it very easy. I’m still confused on the carbs and sugar and how much counts.
Example: peanut butter
Net carbs is 5g
Sugar= 3g
What’s the total carb count Above for the daily goal of under 50?
A. 5 grams
B. 5 grams carbs
plus 3 sugars (1 sugar = 4 carbs)
17 total carbs?
I heard if you eat potatoes after they are cold (like potato cold salad), it wont effect blood sugar. Is that true?
Yay 3M subs 💖💖💖💖👍👍👍👍
Great video. Thank you for breaking down the types of carbs for us.
Do you know how the body uses fiber to buffer the insulin response to sugar? I've been looking on the internet for an answer but am having a hard time finding one. Lots of Keto resources refer to this mechanism in our body, but so few (if any) explain how it actually works. Any resources? Anyone?
I'm looking for an answer to dude
Mr berg can you make a video about eating unripe fruits? Are they keto friendly since they arent sweet? For example does a green banana has less neto carbs than a yellow one?
The question is that does one have to do keto on Intermittent fasting? I have no doubt that doing keto is better but I started IF with the goal of reducing the number of times/ hours that my insulin is active. I love all food and never wanted a restricted ( type of food ) diet.
Without watching my carbs much , I automatically consume less because I have less hours in a day to eat. I have dropped 15 pounds in 1 year of daily IF ( 18 hour fast) . I'm not as lean as I can be but am seeing all the other benefit, including increased athletic performance ( always been athletic, sports and gym 4x / week). Dr. Berg, do you think my approach is ok?
Good day!
Thanks doc for your videos! 3 weeks later, I’ve lost 6kgs.
I’m addicted to English cucumbers 🥒. I can eat 2 long cucumbers daily. This falls under the high fiber/ water vegetables. Correct?
I fast in the evening have breakfast in lunch eat my carbs like plain oatmeal and potatoes or rice in the morning for breakfast the first of 2 meals then don't have a single carb after other then vegetables etc. im up ot the 18:6 method now
What about when we cook broccoli or cauliflower... do the sugars go up?
This is just a guess, but they are different kinds of carbs...potato is a pretty simple starch, so it breaks down into sugar rather simply. I would have to research and don’t have time at the moment...
Any time you cook a vegetable, the fiber will be broken down somewhat. Think you’re OK with cooked broccoli or cauliflower because they are so high fiber.
I've seen some people count fiber carbs as half, not fully subtracting them. Do you think that's a good approach? Or is it safe to completely discount fiber, for counting carb?
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Hey so I got a question.
Say I'm in ketosis and I eat 100g of carbohydrates in the form of either a piece of bread, or a chocolate bar. 100g is enough to kick me out of ketosis either way I assume. So If I ate the chocolate bar with 100g of sugar, my blood sugar will spike rapidly and the insulin response will kick in rapidly. If I ate 100g of carbs in the form of starch, the starch has to be broken down into glucose first so this whole process is slower and the blood sugar doesn't spike as much.
Would this indicate that a re-entry into ketosis will come about quicker after consuming sugar vs complex carbs? So If the sugar is readily available as a fuel source, would that indicate that it's also used up quicker?
All that summer parties and relatives force feeding me and shaming me for being skinny made me gain 3lbs (doing 20:4 STILL gained weight from all them spaghettios).. now im back on track, started 24+ IF (goal is 48 hours)but ive never really counted my carbs. I loved bread when i used to be skinny fat, now i stopped eating rice for 2 months, just meat leafy greens protein bars protein powders and soy milk/cow milk. I was worried i thought i was eating too much carbs calculated them as shown in this video and im glad ive only been eating 42.2 net carbs a day. I cant wait to get my 6-packs back!! IF KETO FTW!!
Ty
I recently have a family member that suffered a heart attack with no arterial clogging he was revived and spent a week in the hospital they then sent him home with a pacemaker in your opinion could a pacemaker be removed if the heart is functioning well enough on its own being supported of course by good diet