Ignore Counting Vegetable Carbs On Your Keto Diet - Dr. Berg

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In this video, Dr. Berg talks about the reason why you do not include vegetables carbs on ketogenic diet. It is recommended to take 7 to 10 cups of salads a day and that is equivalent to 3.5 to 5 grams of carbs, the overall calories and grams of carbohydrate in the salad is only small amount. The glycemic index of the green salad is 15 and the glycemic load is 3, both are extremely low. He also talks about some of the key benefits of vegetables and leafy greens in a ketogenic plan.

Key Benefits of Vegetables and Leafy Greens:
• Nutrients – Vitamins, minerals and trace minerals.
• Phytonutrients – Carotenoids, beta-carotene and antioxidants that add additional help to the body.
• Fiber – Soluble fiber to feed the microbes which then allows it to exchange back the beneficial fatty acids like the butyric acid which then feed the colon cells and also helps improve insulin resistance.
• Buffers pH – The vegetables will also buffer the acidic pH from the consumed meat.
• Helps fat travel out – It helps with the elimination from the liver out to the gallbladder and through the colon.


Today we're gonna talk about why you do not include veggie carbs on keto (ketogenic diet). Now, there's a mixed viewpoints on this, some people do some people don't. I don't recommend including your vegetable carbohydrates in the formula from the carbs and I'm gonna tell you why. So let's take for example one cup of salad. Usually going to do leafy greens in a salad, on average one cup of leafy greens is 1.5 grams of carbohydrate. If we minus the fiber which is one gram, we get .5 grams of net carbs. So we're dealing with a half of a gram. Now, I do recommend 7 to 10 cups of salad or vegetables per day. That would equal to 3.5 to 5 grams of carbs. Extremely low. You're allowed 20 grams to 50 grams, and your huge salad that provides a lot of benefit is only gonna count for 3.5 to 5 grams just a very small amount. So the overall calories and grams of carbohydrates in the salad that you eat are just such a small amount. It's almost insignificant. The glycemic index for a green salad is very small. It's 15, the glycemic load which is basically the amount of carbohydrate minus the fiber is 3. That's extremely low too, because less than 10 is low, 10 to 20 is moderate and greater than 20 is high. So it's low in the glycemic index, it's low on the glycemic load. It has significant amount of fiver which actually causes the overall carbs to be less so we're dealing with 0.5 grams. Now, let's talk about some key benefits of vegetables leafy greens into this keto plan. Well, number one they provide the nutrients the main nutrients, vitamins, minerals and trace minerals. It's very difficult to get all of your nutrients just from meat, so we want to add the vegetable family. It provides the phytonutrients, that's all the additional nutrients like carotenoids, beta-carotene that add additional help to the body and antioxidants, very important.


Dr. Eric Berg DC Bio:
Dr. Berg, 56 years of age is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University. 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. 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, and 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. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.
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