Top 10 Amazing No Carb Foods With No Sugar

Hello Health Champions today we're going to talk  about the top 10 foods with no sugar and no carbs  

that matter and the reason I say matter is going  to become apparent very soon we're going to do  

a countdown in no particular order so this is not  a ranking and we're going to start with number 10  

which is meat and that includes things like beef  fish chicken wild game meat Etc and when we look  

at the amount of carbohydrates in this food it is  zero for all of them but like I said at first we  

don't really care so much about a food having  zero as having zero carbs that matter so why  

do we care whether it has zero or whatever it has  so what it really comes down to is that different  

foods affect blood sugar differently so the more  carbohydrate and the more processed the food is  

the quicker your blood sugar is going to rise  and then what's going to happen is we're going  

to release insulin to bring that blood sugar down  so when we have high blood sugars and fluctuating  

blood sugars blood sugar roller coasters that is  associated with all kinds of health problems with  

mood swings with energy swings Etc so what we care  about food is how does it affect blood sugar and  

how does it affect insulin because that affects  our metabolism and our energy Supply and so forth  

but here's what a lot of people don't understand  a lot of people think that carbohydrates are evil  

that we should only eat food with zero carbs  and that is not what I'm saying if we compare  

carbohydrates to protein to Fat then carbohydrates  contain glucose they're different types of sugar  

but primarily carbohydrates contain glucose  that can very very quickly become blood sugar  

and this happens very very fast so if we look  at the insulin response in terms of of an arrow  

the size of this arrow is huge because it's a  combination of a large amount of glucose that  

gets into the bloodstream very fast those two  factors influence how much glucose how much  

insulin we're going to release now if we look at  protein then we have to understand that there is  

no such thing really as a zero carbohydrate food  because all foods including protein can turn into  

glucose protein contains something called amino  acids that primarily they're supposed to become  

body tissue and hormones but the excess the things  that we can't fit together and utilize as tissue  

to make body parts the excess amino acids all  of them get turned into glucose and the thing  

to understand though is this happens very very  slowly much slower than with carbohydrates it's a  

smaller amounts and there is a delay so the amount  of insulin response is much much smaller and then  

when we look at fat fat is kind of interesting  because people think that well fat is just fat and  

fat per se cannot get turned into glucose however  there is something called glycerol and if we look  

at a fat molecule we store them and we eat them  in a form called triglycerides that means that  

there's three fatty acids try but then there is a  backbone of glycerol and this glycerol has three  

carbons that we can reattach and make glucose  from and therefore even fat actually produces  

glucose not fat per se but the way we store fat as  a triglyceride so this glycerol turns into glucose  

but just like with protein there's a delay and  it's a much much smaller amount so if we compare  

again the carbohydrates has a huge response the  protein has a moderate and the fat has an almost  

negligible impact on blood glucose and Insulin  but this is why we can fast for days and even  

weeks without eating any carbohydrate because  there's enough glucose indirectly available  

through this glycerin backbone glycerol backbone  so if we understand this then there is truly no  

food that is really zero carbs because because all  food with a caloric value can be partially turned  

into glucose the only truly zero carb foods are  water tea and coffee things with no caloric value  

so what we need to focus on is not the zero  carb foods as much as low carb foods and slow  

carb foods another thing that there's a lot of  confusion about is net carbs and why that matters  

so when I talk about net carbs with different  Foods I'm talking about the available amount of  

carbohydrate that we can turn into energy per 100  gram of food so total carbs when we subtract the  

fiber then we get net carbs and why do we subtract  the fiber because it is not available to humans to  

digest and turn into energy we can't metabolize it  so a lot of people on low carb diet they hear that  

well don't worry about net carbs just look at the  total carbs and if you're looking to go low carb  

or even ketogenic that should probably be around  50 grams of total carbs but some of that is fiber  

so if we subtract the fiber then we would end up  with 30 grams of net carb so a lot of people they  

say well to get to a ketogenic State then you  need to be around 30 G of net carbs again these  

are not absolute numbers those are rough numbers  that work for a lot of people but not everybody  

but here's the thing we want to understand about  this is that if you only look at total carbs then  

you may not understand what the food is doing  to you so one food for example a mystery food  

that we're going to reveal in a moment would have  8.6 grams of total carbs however 6.8 grams out of  

those carbs are fiber meaning you cannot turn  that into energy does not affect glucose so the  

net carbs here are only 1.8 and the problem  now is that if you only look at total carbs  

you might look at this food and say hey I'm not  going to eat that because it adds up the carbs  

too quickly I can't eat very much of that before  I hit my 50 g whereas if you look at the net carbs  

now you see that hey this is a very low net carb  food I can actually eat quite a bit of that and  

there's some controversy about fiber historically  I think humans have eaten quite a bit of fiber now  

in the carnivore camp they're disputing whether  fiber is really necessary at all I believe that  

for long-term Optimal Health I do think that fiber  plays a role because fiber feeds our gut bacteria  

and our gut bacteria is tremendously important  for our overall health we need a large number  

and a large variety of gut bacteria so fiber has  no calories it has no impact on blood glucose  

because we do not have the enzymes as humans to  break it down it does not impact blood sugar and  

therefore it does also not impact insulin at all  and as we talk through today we also want to look  

at the bigger picture the balance how does the  combination of different things affect each other  

so fiber is something that will actually slow down  absorption the worst kind of carbohydrate would be  

glucose or sugar suspended in water dissolved  in water like a juice or a soft drink because  

there is nothing slowing that glucose down but if  you had a little bit of fiber or if you had some  

protein or if you had some fat then that sugar is  not as readily available so that's going to slow  

down the absorption a little bit and that would  be a good thing so when we have a certain amount  

a small amount of carbohydrate with fiber and with  protein and with fat then it doesn't have the same  

impact food number nine is non-sweet fruit and  the reason I call it that is these are things  

that a lot of people think about as vegetables  but technically in the pure classification scheme  

of things avocado is a fruit and these are the  numbers we saw on a previous slide so this is  

indeed the mystery food that I talked about it has  8.6 grams of total carbs it has 6.8 gram of fiber  

for only 1.8 net grams which is amazing so you can  eat a ton of this food it has plenty of healthy  

fats tons of good fiber and most of this fiber is  the soluble kind that will feed your gut bacteria  

another great non-sweet fruit is olives which has  3.1 grams of net carbs per 100 and also tomato is  

also a fruit now depending on the Tomato some of  those could taste sort of sweet but it's still a  

very low amount of sugar and net carbohydrates  2.7 grams food number eight is leafy greens and  

it does have a tiny amount of carbohydrate but  not to the degree that it matters so lettuce has  

1.2 grams of net carbs it has tons of fiber lots  of water and this carbohydrate is packaged inside  

fibrous cells so it takes a long long long time  to release that glucose and there is virtually  

no way to just eat lettuce and spite your blood  sugar significantly arugula very low 2.1 spinach  

1.4 Swiss chard 2.1 cabbage some people would  probably put this in its own category but I  

had room here so I just lumped it together with  the leafy greens cabbage 3.3 and kale would be  

5.2 now some of these that we want to watch  out for is a lot of people are sensitive to  

oxalates and then they might want to stay away  from spinach and kale even though it's sort of  

classified in every list as this superfood that  everyone should eat as much as possible there are  

a lot of people who don't tolerate kale all that  well so just because someone calls it a superfood  

doesn't mean that your body is going to love it  so just keep that in mind when other people tell  

you what foods are good for you number seven is  non starchy vegetables so here we have one of my  

favorites is broccoli very low four gram of net  carbs we have cauliflower at 3.0 and these are  

tremendous good sources of potassium and various  different minerals asparagus at 1.9 we have bell  

pepper depending on the color it could be like  with green bell pepper probably around three and  

the red and yellow varieties would be a little  bit higher probably around four also eggplant  

is very low 2.9 green beans depending on some of  the very slender ones uh the French style would  

be maybe two grams and some of the sugar snaps  could be as high as five but all of these foods  

are low starch non-starchy very low carb food  so it'd be very difficult to spike your blood  

sugar significantly so again we want to focus  on the carbs that matter in terms of insulin  

and glucose because like I said they're very  few true zero carb foods number six is berries  

one of my favorites is raspberries at five net  grams per 100 and a few berries go a long way so  

this is five grams per 100 so if you have maybe  10 raspberries that's probably like 35 40 gram  

of total berries so you would get less than two  grams in in 10 berries if you have black berries  

it's about the same if you have strawberries  also about the same and blueberries come in  

a little bit higher it doesn't necessarily taste  sweeter to to the tongue but it has almost twice  

as high in sugar at nine now what makes berries so  unique and so attractive is not just that they are  

very very low in sugar compared to other fruits  but also that they're much higher in fiber and  

like we said the fiber further slows down this  small amount of carbohydrate so raspberries have  

seven grams of fiber blackberries have about five  strawberries about six and blueberries about four  

so compared to other fruits this is very unusual  that they have more fiber than they have sugar in  

them other fruits are kind of the other way around  they probably have four five six times more sugar  

than they do fiber so it's not just the amount  of sugar it is also how quickly it's absorbed  

number five is nuts and here my favorite would be  Macadamia followed by pecans followed by walnuts  

and then a lot of people in the low carb Community  also love almonds and peanuts so my macadamia nuts  

have 5.2 gram of net carbs pecans have 4.3 walnuts  7.0 so those are very low especially when we look  

at how much protein fat and fiber is in there as  well so this small amount of sugar is absorbed  

very very slowly now almonds at 9.1 and peanuts  at 13 and a half so the amount of carbs doesn't  

necessarily turn these into bad foods but a lot of  people as they start eating more and more almonds  

they start getting reactions because almonds  actually has something called lectins that is  

a way that plants defend themselves from getting  eaten it's type of mild poison if you will and  

some people are very sensitive and other people  probably not so much but it is something to keep  

in mind that if the more you eat of something  the greater the probability that your body will  

develop a sensitivity to it and peanuts same thing  they also have lectins but further more peanuts of  

course is not really a nut it's a legume it's  more like a bean like a kidney bean or black  

bean it just has more protein and fat so people  sensitive to legumes and people sensitive to  

lectins can start reacting to peanuts number four  is seeds and they're sort of similar to nuts in  

their nutritional makeup nuts are probably more  of a snackable food whereas seeds would be more  

something that you would add to a food they're  maybe not as tasty to some people at least not  

all of them but flax Chia hemp and pumpkin seeds  are my favorite that I eat on a regular basis I  

sprinkle them on on yogurt for example flax  has only 1.6 grams of net carbs Chia has 4.4  

hemp has 3.4 and pumpkin 4.7 so these are very  small amounts and again just like nuts there is  

a tremendous amount of protein fat and fiber  in these so these small amounts of carbs are  

going to be absorbed extremely slowly so it  really doesn't matter we're not looking for a  

zero number as much as we're looking for whether  it matters or not number three is fats and oils  

so these are things you can cook with but also  things that you can supplement your calories if  

you're really looking to be strict on a low carb  or ketogenic diet then you want to keep the carbs  

very very low you want to keep your protein  moderate and then the rest becomes fat so you  

kind of fill up on fat after that so extra virgin  olive oil would probably be my overall favorite  

uh butter coconut oil MCT oil lard and Tallow  are other good versions and these are all good  

because they require minimal processing they come  from a food source that is naturally very high in  

fats we don't need to expose these foods to high  temperature high pressure and chemicals to get the  

fat out of it and of course being pure fat these  would have all have zero grams of carbs zero fiber  

Etc and one thing I want to point out there's a  lot of confusion about fat when we go on a low  

carb high fat diet that it's okay to eat fat you  don't have to be afraid of fat but that does not  

mean that more fat is always better you eat very  low carb you eat moderate protein and then you eat  

fat to satiety but that does not mean that more  fat is better if you are fine with a black coffee  

in the morning and that carries you to lunch or  dinner then adding butter to that coffee is not  

an advantage it is only to help you transition so  if you go from a high carb or a moderate carb diet  

to low carb then it's good to add a little extra  fat to help you transition to help you become fat  

adapted especially the MCT oil you can have just  like a teaspoon of MCT oil to help you make some  

ketones some quick energy but the goal is to  burn the fat off your body not to burn the fat  

that you're eating so the more fat you're adding  in the diet the less the incentive is to burn it  

off the body food number two is eggs and eggs  we can eat them whole but of course humans like  

to mess with things so we often break them apart  into the white and into the Yoke and depending on  

your belief system you might eat more or less of  one or the other but then when we look at the net  

carbs they're all very very low in carbohydrates  so a whole egg has about 1.7% carbohydrate most  

of that is in the Yol percentage wise so the white  has about7 and the yolk has about 3.6 but where a  

lot of people get into trouble like bodybuilders  they hear that you the white egg white is where  

you have the protein so they just separate out  the Yoke and other people hear that the Yol  

has all the cholesterol so they cut it out so we  have all these people eating white omelettes and  

drinking egg white out of the bar Bo and so forth  but the key here is to understand that nature  

doesn't pack things together accidentally nature  created possibly the most perfect balanced food  

available to us and it put the White and the Yoke  together and the difference here is that there are  

different amino acids there different percentages  and ratios of amino acids in the Yol and in the  

white so when we eat them separately we're  not getting as good a balance and when we eat  

the whole egg we can utilize 49% of all the amino  acids can turn into body tissues they are so close  

in the combinations of amino acids to what our  body needs to put together to make tissue that we  

can use 49% which is the highest of any food that  we can eat eat other than Mother's Milk if we only  

eat the white this drops tremendously but because  a lot of these combinations of amino acids we need  

are in the Yol so they complement each other and  we only utilize 177% of the protein in the egg  

white and what happens to the rest if we can't  make tissue the rest of it turns into glucose  

stimulates blood sugar and in insulin so again not  nearly to the degree that a carbohydrate would but  

it's still a whole lot more and it's probably  not what you're looking for when you're eating  

egg whites and number one is dairy and it's again  in no particular order so I'm not ranking these  

but Dairy just illustrates a lot of these points  so well that the combination matters so much so  

we're going to look at skim milk whole milk half  and half heavy cream and cheese and we're going to  

look at them in terms of net carbs and in terms  of fat and then also in terms of percentage of  

calories from carbohydrate but we'll start with  these two and in terms of grams of carbohydrate  

per 100 gram of food or fat per 100 gram of food  if we look at milk the the skim the hole Etc all  

of these are B basically low carb foods and they  they're at five grams or less as we look at the  

fat we see that skin milk obviously has virtually  no fat whole milk has more half and half has more  

heavy cream has three times and cheese is close to  heavy cream in terms of fat content so as the fat  

content increases and in cheese there's also more  protein the percentage of carbohydrate decreases  

but still it's not a tremendous change the red  bar is still kind of similar but where it really  

becomes a makes a difference is when we look at  the percentage of calories from carbohydrates  

we're going to look at that over here and in skim  milk we think of milk as sort of a a protein food  

Etc but in skim milk almost 70% of the calories  come from carbohydrate from lactose so it's  

basically an almost all sugar food when we look at  skim milk when we add back or when we didn't take  

away some of the fat in the whole milk now we drop  tremendously so that already gets down to almost  

half of the calorie percentages when we look  at half and half or cream the percentages drop  

further and further so we go from skin milk which  is a high carbohydrate food to cream which is a  

very low carbohydrate food and then cheese would  be the lowest because there is a lot of protein  

in there as well but the key Point here is like  we've talked about all throughout this video is  

that it's not about the carbohydrates necessarily  it's about the carbohydrates that matter so in  

skin milk it matters tremend tremendously because  the carbohydrates are most of the calories and  

even though the carbohydrates change they don't  change dramatically they're roughly the same for  

most dairy products however when we look at  the percentage of calories we go from a high  

carbohydrate food to a almost a zero carbohydrate  food and that's what we're after the protein and  

the fat is going to slow it down another way to  look at it of course is that with milk skin milk  

or whole milk you could easily drink a cup or even  two and two cups of milk is going to have about 25  

grams of sugar of milk sugar lactose whereas I'd  be hardpressed to think that you could drink two  

cups of heavy cream or eat a pound of cheese in  one C so the more concentrated food is also going  

to satisfy you more so that you end up eating  less so there's so many different factors you  

end up eating less the fat slows it down and  the percentages drop down as well if you enjoy  

these graphics and these tables and would like  to have your own copy I put them together in a  

PDF for you so there's a link down below that you  can click and you can have your own version and  

then obviously if you watch this video again  you can follow along and and really get all  

the detail if you enjoyed this video you're  going to love that one and if you truly want  

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