If you’re confused about sugar and carbs on keto, check this out!

0:00 Introduction: Carbs and sugar on keto diet
0:20 Different types of carbohydrates
2:18 Types of sugars
2:28 Foods to avoid on keto
2:47 The glycemic index
4:02 What to eat on keto

In this video, we’re going to talk about carbs and sugar on keto. There’s often some confusion about the difference between sugar and carbs, and which are okay to consume on keto.

Sugars are carbohydrates and should be avoided on a ketogenic diet. Cane sugar, beet sugar, agave, dextrose, and high fructose corn syrup are different types of sugar, all of which should be avoided on keto.

Grains, starches, and fruit should also be avoided. Berries are okay in small amounts. Opt for berries that are lower in sugar like blackberries and raspberries rather than strawberries and blueberries.

The glycemic index measures how quickly a food will spike your blood sugar. When you’re on a keto diet, you want to focus on avoiding blood sugar spikes to also avoid spiking insulin. Grains have a higher glycemic index than cane sugar, so be sure to avoid them on keto.

Vegetables are carbohydrates, but they're very low on the glycemic index and contain a significant amount of fiber. Mushrooms, nuts, and seeds are also very low on the glycemic index, so they’re an excellent option for keto.

When choosing what to eat on keto, look for foods that have as close to 0 grams of sugar as possible. Some carbs on keto can be alright, it just depends on the type of carbohydrate and the effect that it has on the glycemic index.

Dr. Eric Berg DC Bio:
Dr. Berg, age 57, 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, 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.

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Thanks for watching! I hope this clears up any confusion you may have had about carbs and sugar on keto. I’ll see you in the next video.