Understanding Carbs vs. Sugars on Keto (Ketogenic Diet) ​​

Understanding Carbs vs. Sugars on Keto (Ketogenic Diet) ​​


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 for watching so if you’re enjoying these videos click share and spread the word

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