Top 10 No Carb Foods With No Sugar

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