20+ No Carb Foods With No Sugar (80+ Low Carb Foods) Your Ultimate Keto Food Guide

no carb foods foods with zero sugar and zero carbs is there such a thing or

should we simply aim for foods that have low carbs well it all depends on what

your goal is with all of the successes with low carb and keto people want to

learn more about this but there's so much misinformation so today we're gonna

give you the bigger picture when it clear up all those questions for you

stay tuned I'm doctor Ekberg I'm a holistic doctor and a former

Olympian and if you'd like to truly master health by understanding how the

body really works make sure you subscribe and hit that notification bell

so that you don't miss anything most of the questions I get are whether you

could eat this or eat that depending on what you're doing

and then I looked up a few videos and one of the main videos that I found was

a video called no sugar no carb foods and it had over a million views but then

when I looked through it it was just riddled with misinformation it didn't

mention some good foods like butter and salmon and so forth but then he went on

to say that kale pecans watermelon cauliflower and blackberries had zero

sugar and zero carbs then he went through the whole video and it finished

up saying that as you can see there are a great range of foods that contain no

sugar and no carbs and obviously that's just plain wrong so today we're gonna

talk about all those things all the numbers that I'm gonna give you are

gonna be net carbs meaning that you take the total amount of carbohydrate you

subtract the fiber so you have the digestible portion of the carbohydrate

how much carbohydrate can the body absorb that can affect blood sugar I'm

going to give you all those numbers as a percentage meanings grams of carbs per

hundred grams of the food and a lot of times it's difficult to find reliable

data I've done my best and if you find some numbers that are off by a few

points or that you think that it should something different just let me know and

we'll try to straighten that out so I'm going to talk about four different

categories of food so first we have the true foods that have zero sugar zero

carbs they are zero calorie foods then we're going to talk about foods that

have zero carbs or just trace amounts and then when I continue talking about

low carb and then we're going to talk about a category where it sort of

depends on the quantity all right so we're gonna straighten that out for you

so the foods with zero calories zero carbs these you could do basically

unlimited no matter if you are trying too fast or you are trying to reduce

calories or you're doing intermittent fasting or you're reducing insulin or

whatever it is these will basically not affect any of those factors if you're

strictly fasting of course that means that you don't put anything in a water

fast means that you can only drink water but if you're just fasting for insulin

purposes then these would be okay so these items are water apple cider

vinegar in the water herb tea so these are sort of an order

of how safe they are an herb tea should be perfectly safe but some of the

fruitier ones they might have fruit extract so they could give you just a

few milligrams of something but you you're basically safe green tea and

black tea and coffee they are listed in order of increasing amounts of caffeine

and while caffeine doesn't have any calories depending on the person if

you're very sensitive that caffeine could trigger a little bit of a stress

response a little bit of an adrenaline effect make some cortisol increased

blood sugar and it could affect insulin but every one is different so if you are

worried then you basically have to start measuring and seeing how you're doing

you measure your glucose you see if there's any change then you might have

an issue with those and then last on the list here is stevia and with that we

could put in things like monk fruit extract as well there basically

zero calorie but because they have a sweet taste again depending on the

person you could trigger a cephalic effect meaning that the brain senses

sweetness and it assumes that there's some food coming so it starts driving up

some insulin to deal with the food it's anticipating again everyone's different

some people are not gonna have an issue with that but if you're worried measure

and see what's happening next we're into the category with zero carbohydrates and

what I mean by that isn't necessarily that there isn't a single molecule of

carbohydrate in there I mean that you would have to consume an awful lot of

the thing to get even one gram of sugar so for insulin purposes for fasting

purposes it's negligible so lemon water if you squeeze a teaspoon of lemon juice

into your water that goes a pretty long way you could probably make that

teaspoon stretch over a quart or maybe even two and still have that freshness

to the water so if you squeeze a teaspoon of lemon juice

that's 0.4 grams of carbs okay it's not gonna affect anything then you can also

infuse your water you could slice up some cucumber you don't want to squeeze

it you could slice up some lemon you could slice up some oranges or some

other fruit and as long as you just leave it sitting in the water to be

infused and then you don't actually eat the fruit or you don't squeeze the fruit

now you're also just gonna get fractions of a gram and it can make that water

much more appetizing next on the list are the proteins the big proteins meat

fish and chicken and we're talking about lamb or any sort of meat fish or chicken

that you can find they're all going to be roughly the same they're gonna have

some around 20% protein and they're gonna have zero carbs now if your

purpose if your goal is to reduce insulin resistance then remember though

that proteins can trigger a amount of insulin so on a ketogenic diet

we recommend very low carb moderate protein and high fat then after the

proteins we have the fats these are the things that you can eat a lot of

calories without getting any carbohydrate so we have extra-virgin

olive oil we have coconut oil MCT oil that's very popular then you can put in

your bulletproof coffee if you do it like that and then some cooking fats

tallow lard butter and ghee and ghee is clarified butter that means they've

heated it so that they have gotten rid of the water and some of the protein is

called clarified butter so some people who are extremely sensitive to dairy

could actually tolerate ghee but not the butter because the butter has trace

amounts of protein in it and then last on the list I put mayo because it's very

popular people are asking about that and mayo is good if the oil in the mayo is

good so if you make it yourself you could put avocado oil or walnut oil or

something like that in there if you buy it in the store they're always going to

be various forms the commercial ones are going to be various forms of soybean oil

or canola or something like that there are smaller brands with higher quality

that you can look for but look for the quality of the oil to determine whether

the mayo is good so if you're fasting then you're gonna have the majority of

your intake of your consumption of the zero-calorie if you are keto you're

gonna have the majority of your calories in the zero carb category here you can

eat a lot of these different foods they're probably going to be 90 95 % of

your calories so now we're done with the foods that have zero carbs or for all

practical purposes zero carbs now we're moving on to the food that have low carb

and this is where again even though you eat most

your calories here this is where you still get a lot of bulk and we're

starting off with some protein foods like eggs and cheese that some people

consider them to have zero carbs and they sort of do but eggs have about 1%

carbohydrate so if you eat 3 eggs you're probably going to get 3 to 4 eggs you're

gonna get a couple of grams of carbohydrate not a big deal but we still

want to know about it so that we understand these principles if you have

a really really tight budget for carbohydrates like if you're trying to

keep them under 10 grams then every gram matters next on the list is avocado and

that's one of those nature's miracles it's like one of a kind it is

technically a fruit but it's considered a vegetable because it's not sweet it is

the only plant that is not a seed that is extremely high in fat so it has about

15% fat and about 2% carbohydrates you could eat a lot of avocado and not rack

up a substantial amount so there this is for for vegan keto people that's the

go-to food and of course for for omnivores who eat a little bit of

everything there's a chance to get some plant food in that is very low in carbs

and very high in fat plus it's delicious and it goes with everything

then we have three of my favorite nuts macadamia nut pecan nuts and walnuts and

these are the ones that I like the most because they are the lowest in

carbohydrate macadamias have 5 grams pecans have 4 grams walnuts has about 3

grams but the fat is also the highest in the macadamia and the pecan and not

quite so much in the walnut these are nuts that taste really good raw

there's not many nuts that most nuts are quite bitter until you roast them but

then you you change you oxidize you destroy the fatty acids in the nuts so

if you can eat nuts raw that's where you have the most nutrition and that's what

the fats in the nuts are the most beneficial so macadamia pecan and

walnuts those taste very good by themselves they're very low in carb and

very high in fat they also have very good fiber and protein in them something

to keep in mind about nuts though is that they have not such a great ratio

between omega-3s and omega-6s the fat in grass-fed meat is about a one to one on

omega-6 to omega-3 fish is famous for its very very high omega-3 it's a

beneficial ratio omega-6 and omega-3 most of the other fats vegetable fats

are gonna have a little bit more omega 6's than omega-3s in general but the

saturated fats the and especially the animal fats the tallow the lard and the

butter if the animal was healthy if it was grass-fed then you're gonna have

about a 1 to 1 ratio there which is considered quite beneficial because our

diets in general are way too high in omega sixes and the average americans

sometimes has as much as a 20 to 1 ratio 20 times more omega sixes and that's

mostly because they consume so much of the commercial oils made from seeds and

nuts but that also means that nuts have a lot more omega 6's than omega 3 so

that's a reason that while we can't have some of these nuts you don't want to

overdo it because you'll start shifting that ratio and that's another reason why

it is healthier in the long run you're gonna get a better ratio by focusing

more on the saturated animal fats after the nuts we have the seeds flax Chia

hemp and pumpkin these are the ones with the highest fat to carbohydrate ratio so

flax only has 2 grams of carbs chia has 4 hemp has 3 and pumpkin has 5 so these

are good foods the pumpkin typically is snacking food flax chia and hemp you

wouldn't necessarily snack on it but they're good for things like smoothies

and you can grind it and put on cereal and so forth again because it's a plant

food you don't want to overdo it because it tends to have more omega sixes than

omega-3 so you don't want to skew that ratio too much and a lot of people have

also asked about the estrogenic effects that there are phytoestrogens in

these seeds especially flax but again don't look at a food and say oh look

that has the lowest carbs I'm gonna eat nothing but that food that's why I'm

giving you a whole lot of different options here because we want to vary our

food intake we want to choose from a wide variety of foods so does it have

some phytoestrogens sure should you eat a cup a day probably not but if you

grind up and you have a couple of tablespoons then it is very unlikely

that's going to upset any sort of balance next in the low-carb group we

have the leafy greens and now there are things like Swiss chard with 2 grams of

carbs kale with 5 grams of carbs lettuce 2 grams of carbs spinach 2 grams of

carbs so these you can eat pretty freely because even though they have a few

grams of carb in them you're not going to consume hundreds of grams one of

these big tubs of lettuce that you get might have 400 like a pound 450 grams so

that might be 9 grams the carbs in the entire tub and you're probably not going

to finish that tub in less than five or six salads and when I say lettuce we're

including a bunch of different lettuce all sorts of leafy greens called lettuce

like Boston lettuce arugula romaine lettuce green leaf red leaf etc they're

gonna differ it a little tiny little bit some are going to be one and a half some

are going to be two and a half but they're very low carb so feel free to

eat plenty of those there are so many low carb good foods that we continue

with the second column here so olives is also a plant

food so I guess I have to say that there's two foods avocado and olives and

I'm sure there's some more exceptions but they're both very high in fat and

very low in carbohydrates so olives have 3 grams of carbs and it's very high in

fat that's why they make olive oil from it and then we'll finish up the low carb

category with a whole group a whole bunch of non starchy vegetables so non

starchy also means that they're very watery they're very high in water

content most of these are about 90 percent water

so you Matan you notice if you cook them that there's a lot of water left over

typically so we have spaghetti squash with 5 grams of carbs a lot of pasta

lovers are noticing that you can actually if you drown that thing in

spaghetti sauce and you prep it with some butter and some good spices then it

can be an incredible meal broccoli Brussels sprouts

bell pepper all very low carb Rockley about 4 grams Swiss Brussels sprouts

about 5 grams and bell pepper about 3 for the green and about 4 grams for the

yellow and the red cabbage a great food and if you turn it into sauerkraut then

it becomes even less plus when you ferment it you create a probiotic so

that's one of the easiest things to ferment and I highly recommend that you

give that a try I do that here at home so when you ferment something you are

taking natural bacteria and you're letting the bacteria consume some of the

carbohydrate in the food and then they proliferate so now you have more

bacteria and less carbohydrates so that's one of the wonders of nature of

how it can work a double benefit and it's the same thing with yogurt of

course cauliflower celery cucumber eggplant they're all about 2 to 3 grams

of carbs mushroom okra zucchini tomato all great foods very very low carbs and

in the meat category in the red category here you're gonna eat to get

your calories and then in the low carb category you're gonna eat to get

some bulk to get some fiber to get some phytonutrients to get some minerals you

combine these two but you're not going to be able to live off of this typically

because you're gonna have to eat like 10 pounds worth of food so you need to get

some bulk here and to get some calories over here next we're getting into a

category where I want to talk about and and try to use some common sense about

these things so in this category there's gonna be foods with varying amounts of

carbohydrates so it's going to depend on how much of it you eat that's its

quantity dependent some wise person said long ago that quantity makes the poison

that some things are poisonous like arsenic and plutonium in in any

microscopic amount but when it comes to food there's nothing really poisonous

it's it's all dependent on the dose and it depends on what your goals are I'm

going to answer a question where there's been a lot of confusion like if you're

fasting what can you add to your coffee and I've heard so many different

versions of this that oh you can't put milk as it has sugar you should put

cream it has no sugar and coconut cream has sugar don't use that and so forth so

here's the truth of the matter coconut cream heavy cream half-and-half

and milk they all have sugar but the more fat they have the less sugar

because the sugar is basically floating around in the water the sugar is

water-soluble so as you turn milk into cream as you remove the water and you

concentrate the fat then you're also reducing the sugar percentage so that's

the one thing so coconut cream has about 2.7 grams of carbohydrate per hundred

2.7% cream has 2.8

half-and-half has 4.3 and milk has 5.3 so they all have sugar but if you're

looking at the dairy portion if you're looking at the cream half-and-half and

milk why would you want to use cream other than the fact that it has about

half as much sugar as the milk because it's so much richer and the fat is not

going to trigger any insulin so if you have a big pot of coffee which is going

to make it creamier a tablespoon of milk or a tablespoon of cream ok the cream is

going to smooth it out so much more so that you can get away with a tablespoon

or maybe two of cream whereas you'd be tempted maybe to use half a cup of milk

and now that the carbs really really add up so all of them have carbohydrates but

the best - to go for is coconut cream and heavy cream so I would go for heavy

cream every time unless you're trying to avoid dairy and then I would strongly

suggest the coconut cream as an alternative that's what I use for the

most part in my coffee I put I do a few shots of decaf espresso I put some

coconut cream in it I put a stevia sweetener or a chicory root sweetener I

put little butter and I put some MCT oil in there and then I'm set all morning

tastes delicious too. what about condiments can you have condiments can you put

stuff on your burger besides a little mayo

well mustard has 2% sugar and ketchup has 25 and I didn't put relish on here

but it's also way way way up there I didn't put this on the list but you

could use dill pickle unsweetened dill pickles would be great too so mustard

you could use a couple of tablespoons and you're not going to get even a gram

can you use ketchup well it sort of depends on your car budget what are you

trying to stay under and how much ketchup are you going to use

if you're just gonna use the tablespoon now you're talking about maybe 2 3 grams

of sugar but if you're one of those people who eat ketchup by the cup or by

the half a cup now that's not such a good idea because 6 7 tablespoons of

ketchup which I've seen people do that and more now you're talking 20-25 grams

of sugar just in that ketchup mustard I probably say go for it

ketchup I would be very very careful because the ketchup has a lot of sugar

but not only that it is mostly high fructose corn syrup in there so when I

talk about my favorite nuts the macadamia pecan a walnut and people

always throw in that oh yeah I love those nuts and then I eat a lot of

peanuts and cashews also because they sort of think that all nuts are created

the same well peanuts first of all is not a nut

it's a legume it's like a pea more and it has 14% carbohydrate so that may not

be too bad because they're pretty filling so if you can just eat one of

those little bags or you can have just a tiny little handful you might only get

let's say 2 ounces about 50 grams and then you'll have 7 grams of carbs so

maybe that's ok depending on your on your carb budget what are you trying to

stay below cashews though they are almost that they're over 1/4

carbohydrate that's why they're so yummy they're very very sugary so I would

probably stay away from cashews because you can't have very many at all before

that starts adding up so with all my recommendations here I'm assuming that

someone watching a low-carb video is trying to eat low carb or keto so I'm

assuming with my recommendations that most people are trying to stay like 50

between 20 and 50 grams or maybe even lower so if you are not so insulin

resistant and you are allowing yourself maybe 70 or 80

if you're not trying to stay in ketosis but just sort of find balance then you

might be a little more generous to yourself next we have coconut milk but

not the kind that comes for cooking but for drinking so now we're sort of

talking about all the rice milk and the almond milk and the coconut milk and the

macadamia milk and so forth and these are typically they're there they make

them with these nuts but they add a lot of water and then they add a little bit

of sugar and salt and thickener to make them more palatable to make them more

desirable so this is an example of Silk coconut milk it has three percent sugar

3 percent carbs just like the coconut cream did but this has very little fat

it has like 2/3 percent fat so this is intended for drinking which means that

you're probably going to gobble it down by the cup so if you have two cups worth

of this now all of a sudden you've had five times that much you've had 15 grams

of carbohydrates so it adds up very quickly and if you add saying this is

more like a milk if you add this to your coffee then you're probably not going to

be satisfied with just a teaspoon or a tablespoon you're gonna be tempted to

put in maybe half a cup so realize that the high-fat products will go a lot

further in in satisfying you and therefore you're gonna keep the carbs

down worse the sheer sauce is one of my favorite condiments and if you're just

putting a teaspoon or something on on something you're eating then you could

probably get away with that no big deal but this Worcestershire sauce has 20%

sugar in it pure sugar so a teaspoon is going to give you one gram but if you're

doing like a heavy barbecue cookout and you like to make your own barbecue sauce

and have a lot of Worcestershire I have a recipe

that I do that calls for almost a cup of Worcestershire sauce that would mean 50

grams of sugar so I don't use that anymore I've looked up various ways of

just creating that flavor from the raw ingredients so that's pretty easy I

might make a video on that but you could use some anchovy paste and some spices

and and you could get the same end results without all that sugar so keep

that in mind it's about the quantity if it's just a teaspoon on top of something

fine but if you're going to start using large quantities then that's probably

not such a good idea then we've got all these little packages

with sweeteners and I'm not even going to get into the artificial ones I'll do

a separate video on those but the stevia wants that stevia is a natural product

it is processed so sure it's not like eating the plant anymore but it is still

not harmful it's nothing to worry about but when you do those little portion

packets then they mix them up with something because stevia is so

concentrated you wouldn't if you open up one of this little packages and it was

only stevia they would just be like dust in there you wouldn't even see it that

wouldn't be much so they mix it up with a filler product and that filler product

could be something like inulin or Maltodextrin or sugar or glucose or dextrose

all these different names and if they use sugar or glucose or dextrose which

is the same thing then they're usually going to put in about a half to one gram

in that bag so depending on how many of those you use if you just use one like I

think it's convenient if I have yogurt sometimes I'll put some berries on I'll

I'll pour one of those on there and I got myself a half a gram of sugar not a

big deal but if you use them a lot like if you figure that hey you know it's not

affecting my my glucose my insulin but so I use them in my coffee but you have

five coffees a day and you put three bags in each coffee now it

adds up now you might have somewhere between ten and fifteen grams of sugar

from that stevia so we got to understand that even though they call it zero it's

not zero because they put a little bit in there so one kind of these packages

typically put a natural or semi natural sugar like glucose dextrose etc and then

there's the other kind that puts a sugar alcohol they put erythritol or xylitol

or something maltitol in there and now it technically doesn't have any sugar

and it has none or less carbohydrate but you could be upsetting your digestive

flora so depending on the person if you have a concrete stomach then you're

probably fine with that but if you have any kind of bacteria

imbalance if you notice at all that you tend to get gassy with certain foods

then that sugar alcohol is not a good idea because it's gonna start feeding

the wrong kind of bacteria the ones that make gas so one very popular product is

swerve for baking which has stevia plus erythritol primarily and using large

amounts of that can get people some serious gas so pay attention to that and

understand how that works and I love to have some berries once in a while I love

some fruit for a treat but I try to stay away from from fruit for the most part

but berries are great raspberries strawberries blackberries and my

favorite is raspberries because they're so flavorful in proportion to how much

you eat that a handful of raspberries go a long way and they only have 5% sugar

so you could essentially eat 50 grams and have yourself a nice treat and only

get two and a half grams of sugar out of that same thing with strawberries and

blackberries but you might be tempted to eat a little bit more because they're

not quite as intense in the flavor and the number one popular question that I

have gotten on my videos is well what about

watermelon because it's so watery right can't be much sugar in there and this

other video that I found it said that oh you can eat lots of watermelon because

it is moderate in sugar and has so much fiber which is not true so I can see

where people get misled watermelon has about seven grams of sugar per hundred

grams 7% sugar and it has 0.4% fiber so it's almost non-existent that's why it

all turns to water when you squeeze it it's all liquid 7 doesn't sound like a

whole lot compared to the raspberries but can you sort of imagine a handful of

raspberries that's 50 grams and then you have this dense watermelon and a cube of

50 grams of watermelon would give you 3 and 1/2 grams of sugar but it's like a

50 grams of watermelon would be a cube about that size not even so you probably

more likely to eat a pound worth of watermelon and now you're talking about

30 grams of sugar and here in the American South where the watermelons are

enormous and they weigh about 20 pounds sometimes even more we want to realize

that one watermelon would have 600 grams of sugar are you just gonna eat that one

little cube at a time one little cube per day and then wait till next day

before you have your next little scoop probably not so this is one of those

things that we have to understand that the dose makes the poison that even

though it doesn't sound like it has a whole lot it's one of those foods that

you will probably never eat just a little bit of it next an absolutely

fantastic food nutritional yeast this is the most abundant form of real natural

vitamin B so it's kind of cheesy and the flavor you can spread it on just about

anything and it has 6 grams of carbs but it's very light and

flaky so your even if you use two three tablespoons you're not gonna put on more

than maybe 10 grams so you're not even going to get up to one gram of carb from

this and realize that the B vitamins that you get from nutritional yeast are

far superior they're completely different than the stuff that you buy in

a vitamin pill so much much better skip the vitamin pill skip the the B complex

pill and just start using nutritional yeast as part of your daily regimen

what about garlic well garlic turns out

to be one of the starchiest foods we have it is starchier than potato

it is starchier than sweet potato but again how much are you gonna eat so if

you just use a clove or two you're gonna get a couple of grams of carbohydrate

with it but if you're one of those people who are gonna use one pound of

broccoli and half a pound of garlic when you make your your dish then maybe think

again so one bulb not one clove but one bulb

would probably be in the neighborhood of 50 grams so that would give you about 15

grams of carbohydrate that might take a pretty big chunk out of your

carbohydrate budget so check out your garlic see & weigh it and see how much

you're actually using and and figure that one into your budget

herbs and spices feel free to use them fresh herbs like basil cilantro tarragon

and dill very very low they're sort of like the the leafy greens over here

basil cilantro only has 1 gram of carbs so tarragon and dill has a little bit

more but you couldn't possibly eat like a half a pound of dill or or tarragon

they're they're spices so you can use those very very freely it's not going to

add up to anything so fresh herbs are fine what about when you dry them

because if you look at the numbers then the numbers go up dramatically so some

of the popular ones would be parsley sage

rosemary and thyme and now the numbers go up dramatically from one or two five

all the way up in the 20s so 21 22 27 grams of carbs does that mean you can't

have them because they're so so much carbs of course not because you are only

going to use a few grams even if you use a couple of tablespoons worth of

something it's still only gonna measure up to maybe 5 grams total and maybe one

gram of carbs so herbs and spices whether they're fresh or whether they're

dried then you can use them freely then there's some more popular spices that

are not herbs but things like mustard seed peppercorns cinnamon and curry can

you have those they look like they're awfully high in carbs again it's the

dose it's how much it's the amount that makes the difference so even though they

have 38 and 28 25 cardamom has a full 40% carbs you're not going to use very

much a teaspoon here a teaspoon there gives you a fraction of a gram so we

have to realize that when people say that you you can eat this because it's

low you can't eat that because it's high it all depends on how much of it you're

planning to eat and for my last item number 81

I have glucomannan so what is that it's also known as konjac root and it is a

highly absorbent gelatinous fiber it's mostly being sold as a weight-loss

product and again if you follow this channel you know that we never want to

try to take something for something you want to address the root cause if you

want some fiber fine go get it make sure you drink lots of water but the reason

I'm interested in this one is that if you're into cooking and spices and

things then chances are you're going to want to make a sauce at some point

you're going to want to thicken something and typically people thicken

sauces and ragus and stews they thicken them

with cornstarch or potato starch or arrowroot or something like that and

even though you don't use a whole lot it adds up pretty quickly because

cornstarch is almost a hundred percent starch if you use even a tablespoon

you're adding a lot of starch to your dish glucomannan on the other hand is

all fiber it is not the starch that's absorbable it's the fiber so you could

add you're gonna need to add a little bit more than you would corn starch but

it has zero carbs it's all fiber so you can use this one freely it will give you

a little extra bulk if you drink some water if you take it

as a supplement and you drink some water with it then it'll help fill up the

stomach and help keep you fuller but again that's not the long-term solution

you're not looking to deprive yourself of food long term you want to eat low

carb high fat so that your body learns to regulate your appetite you don't want

to try to trick it into feeling fuller because that's not gonna last in the

long run please leave your questions and comments below and if you enjoyed this

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