Top 10 No Carb Foods With No Sugar (Low Carb Keto)

Hello Health Champions. Today I want to talk about low carb foods and no carb foods and the real reason people are on low carb diets in the first place. What are the best kinds of foods to get healthy and reach your goals coming right up a low carb diet is often considered something under a hundred grams or even under 50 grams of net carbs per day and for a ketogenic diet often people try to get even lower like 25 or 30 grams per day and some people go on a zero carb diet but while we do want to keep the carbs under control is that really what we're looking for well it's really the insulin response that we're looking for and carbs are not the only food that will trigger insulin protein and fat also trigger a little bit insulin so we want to understand a little bit more about the food that we choose than just the carbohydrates when we talk about a zero carb food there's really no such thing in my opinion because true zero carb those are things like water and apple cider vinegar and tea and coffee they have zero of all the macronutrients and zero calories so yeah that's what you can use during a fast but they can't sustain us in the long run what we're really looking for is the insulin response and carbs are the first thing to cut back on because carbs turn into glucose and glucose raises blood sugar and it does it instantaneously it does it as soon as you put the food in your mouth you have an insulin response because your body senses that sweetness protein has amino acids that can turn into carbs into glucose but it does it much much slower and fat contains something called glycerol that can also turn into a little bit of glucose but it does it's super slow and it does it much later so even though we want to cut back on carbs i think there's more to understand about a zero carb diet i'm not opposed to carnivore but people who go on a carnivore diet and eating a lot of protein they're not technically on a zero carb diet because even though the meat doesn't have carbohydrates in it the protein turns into glucose relatively quickly so it's just different forms of energy that trigger different kinds of insulin the first category is fats and oils they are the first best replacement for sugar and carbohydrates and even though they can't sustain us in themselves they do have calories and they're quite filling but they have a very very low insulin response so things like coconut oil and olive oil they're a hundred percent fat by weight so obviously a hundred percent of the calories come from fat and then something like butter which is about 80 fat but it has some water and trace amounts of protein and carbohydrate but the fat is so dominant that it's 99.5 percent of calories from fat so for all practical purposes butter and these pure fats are the same thing and this is what you fill up on if you're on a very low carb diet and you're looking for extra calories then this is where you kind of top it off next category is meats and we have things like chicken which is four percent fat depending on the part of the chicken you get 25 protein so now we have 26 percent of calories from fat and about 74 from protein so three quarters protein 25 percent fat roughly but if we pick something a little more fatty like salmon has twice as much fat now the percentages change rather quickly so even if people eat carnivore and they think oh they're eating all protein that's not really true because it doesn't take a whole lot of fat in there to become dominant in terms of calories already when we're at 10 percent fat in beef then the fat is already over 50 of the calories so remember that the carbs trigger the most insulin the protein comes next with a moderate but the fat is insignificant it kind of slows things down so as we get things with more fat in them as this percentage goes up then the insulin response goes down and by the time we're up to 15 percent fat in the beef now we are at 62 percent of calories and if we can find beef that's 25 fat or if we eat it with a fat sauce or something now we get 76 of calories from fat even though we're just eating meat which some people think of as mostly protein another big factor with the food is how full or how hungry do you get when you eat mostly carbohydrate then your glucose and your insulin is going to fluctuate greatly and any time it goes up and down you're going to get much hungrier when it goes down if you eat something like sugar or refined carbs it's going to fluctuate greatly but if you eat something like meat with fat and protein then it's going to fluctuate much less so you don't have the mood swings you don't have the energy swings you don't have the hunger swings so it's much easier to stick to next food is eggs egg has about nine percent fat and 12 protein so it's also thought of often as a protein food but calorie wise it is 60 of calories from fat and very very low basically trace amounts of carbohydrate now let's look at what a lot of people think is like the standard that we're striving for with a ketogenic diet we're trying to eat maybe 2 000 calories and we're looking to get 5 or less of calories from carbs that means about 100 calories or 25 grams of net carbs per day and then we eat moderate protein and we fill up the rest on fat so now we see that an egg is well below in terms of carbohydrates and then when we know what we know about the insulin response from fat versus protein then this is going to fit pretty close in with a ketogenic profile other popular choices on a low-carb diet are dairy now there's dairy with lactose and dairy without lactose when it's without it's called cheese and it's pretty high in fat it's relatively high in protein so 34 or so 30ish percent fat trace amounts of carbohydrate gives us 75 percent of calories from fat and 24 from protein so again a very ketogenic food when it comes to cheese they're pretty similar when it comes to fat and macro so a brie or a cheddar or a gouda they're all going to have similar nutrient profiles but when it comes to other forms of dairy dairy with lactose there can be huge differences if we start off with heavy cream for example we have 35 to 40 percent fat in that a little bit of carbohydrate so 95 of the calories come from fat and only three percent from carbohydrate if we cut back on the fat a little bit like sour cream it's about half as much fat in it but the percentage of calories from fat is still 90 percent and the carbohydrates are just slightly higher so that would still fit a ketogenic or low carb profile but when we get to skim milk this is where we really need to pay attention because the fat content is very very low and proportionately it is more carbohydrate in there than than the richer ones because the fat takes up more room so now we have seven percent of calories from fat only versus 95 in cream and now a whopping 56 percent of calories in skim milk come from sugar then if you think about it you're gonna use a generous scoop of sour cream a cup a few tablespoons or you're gonna put one or two tablespoons of cream in your coffee or with your dessert but with skim milk you're going to consume a whole lot more so these carb grams the sugar is going to add up pretty quickly this all these numbers are per 100 grams three and a half ounces so these grams by weight are basically a percentage so five grams in three and a half ounces that's going to add up pretty quick next category is leafy greens and some people think that because all vegetables are virtually all carbohydrate that you should avoid them but we need to understand again what impact do they have and how do they affect insulin so if you eat something like lettuce then it has virtually no fat it has a little bit of protein a little bit of carbs if we break out the percentage macros calories from from the different kinds then we find 39 percent of calories from carbohydrate and that sounds dreadful but it doesn't really matter because there are so few calories there's virtually no calories in there at all so you don't have to worry about it furthermore there is a ton of fiber and a ton of water so this gets absorbed extremely slowly so you want to think of these foods as filler material that don't really enter the equation at all and they're still good for you because you have fiber and you have mineral and the fiber feeds your gut bacteria and the minerals are great for everything that your body does if we have arugula or if we have spinach then the numbers change slightly but not very much these are still essentially the same thing think of them as good filler that doesn't matter so when we compare these numbers to the keto macros of 75 20 and 5 what we want to think about is what are we going to have with these with these vegetables so let's say that we just have lettuce plus 2 tablespoons of extra virgin olive oil well now that extra virgin olive oil is going to totally dominate the picture so simple two tablespoons is going to take the fat percentage calories to 97 percent and the carb calories down to two so again they're just filler whatever you eat with them is what matters next category is non-starchy vegetables so these are not leafy vegetables but they're almost as low carb so things like broccoli and cauliflower and bell pepper they're going to be very very low in fat they're going to have a few grams of carbs 2 3 4 grams so again even though the percentages from carbs look devastating with 50 55 68 it doesn't really matter because there's so few calories that if you have something with it like a meat or fish or some fat then that is going to dominate the picture completely so these don't really matter all you have to worry about is count up the total number of carbs and make sure that they don't get out of control nuts and seeds are very popular snacks on a ketogenic diet and my favorite is going to be macadamia it's the highest in fat very low in carb so 93 percent of calories come from fat and 3 percent come from carbs pecans are going to be very close to that profile and walnuts are also great but they're going to be a little bit lower in fat and higher in protein so if you're really trying to restrict your protein then you might want to limit the walnuts but all in all the percentage from carbs is extremely low and the percentage from fat is very high so it's a very keto friendly way to go my two favorite seeds are going to be flaxseed and hemp seed and also chia seed is quite similar to flax these are going to be a little bit lower in fat but still quite high they're going to have 83 and 72 percent of calories from fat they can be extremely low in carbohydrate they do have some carbohydrate but it's fiber so again you can subtract that next up are two of my favorite fruits most people call them vegetables of course and that's avocado and olives they're high in fat that's why they make avocado oil and olive oil it's very easy to just squeeze those fruits and get straight oil out of them they're very low in protein very low in carbs so 90 percent of calories come from fat in an avocado and 86 percent of calories in olives now here is what people usually refer to when it comes to fruit and berries and here are the only ones that i think fit on a regular basis into a low-carb or ketogenic diet you still want to watch the amounts but these are things that you can have in moderation blackberries raspberries and strawberries those are the lowest blueberries are a good bit higher but you could have a little bit occasionally all three of these have right around five grams of carbs which is all sugar in this case and they're percentage wise of course the carbohydrates are going to be dominating so it's not a great thing if you eat a whole bowl if you eat a pound worth which you could easily do then that's going to throw you out of ketosis it's going to trigger a bunch of insulin and mess up your plan but if you measure it out and you have like half a cup which is about a hundred gram will get you five grams of carbs but now also keep in mind that it's gonna matter what you have it with so if you take four tablespoons of heavy whipping cream together with half a cup of berries now the macros are going to change now you have 85 percent of calories from fat you have 11 from carbohydrates so again you can't eat just cream and berries but you can treat yourself to a little bit here and there it's a nice dessert put some stevia on it half a cup of berries a little bit of cream and as long as you don't overdo the amounts you'll still be fine if you enjoyed this video i think you're really gonna love that one next thanks so much for watching i'll see you next time

Channel: Dr. Sten Ekberg

Views: 732,506

Rating: 4.9317608 out of 5

Keywords: keto, keto diet, ketogenic, keto doctor, doctor keto, keto dr, dr ekberg, dr sten ekberg, wellness for life, real doctor, holistic doctor, weight loss, lose fat, top 10, top 10 foods, low carb, low carb diet, ketogenic diet, low carb foods, low carb foods list, keto food, foods with no carbs, foods with no sugar, no carb foods, low carb fruit, no sugar diet

Id: BGtmeLX5nGo

Length: 16min 36sec (996 seconds)

Published: Fri Sep 11 2020