On a Healthy Keto diet, you want to keep your carbs under 50g per day – preferably around 20g to 30g per day.
Carbohydrates are a combination of starches, fibers, and sugars.
Sugars: Sugars are smaller carbohydrate molecules. For instance, sucrose is a disaccharide, which means that it is made up of two (di, meaning two) simple carbohydrate molecules (fructose and glucose).
Fructose and glucose are monosaccharides, which are made up of one (mono, meaning one) molecule.
Starches: Starches are complex carbohydrates. Complex carbohydrates are broken down into two categories: oligosaccharides and polysaccharides. Oligosaccharides have between 3 and 20 molecules, and polysaccharides have more than 20 molecules.
Fiber: We deduct fiber from the total carbs because, even though fiber is a carbohydrate, it cannot be broken down by our digestive systems. Microbes can break down fiber, so fiber is great for supplying your gut microbes with nutrients. Fiber does not affect your blood sugars like other carbohydrates.
Glycemic Index (GI): The GI tells you how fast a particular carbohydrate turns into blood glucose and affects your blood sugar level.
For example, a raw potato would be relatively low on the GI because the starch is not going to break down very quickly. However, cooked potatoes or a bag of potato chips would be much higher on the glycemic index because they are broken down much more quickly, thus causing a spike in blood sugar.
The goal is to consume foods that are low in sugars and carbs but higher in fiber to help keep your blood sugar levels normal. Some vegetables are very starchy, which means it is high in carbohydrates.
Potatoes, carrots, and beats all have higher amounts of carbs compared to leafy greens, asparagus, celery, and broccoli. You don’t have to count your carbs when it comes to non-starchy vegetables.
The more fiber foods have, the better because it will not spike your blood sugar.
On the label, Carbohydrates are broken down to starches, fibers, and sugars.
I hope this explained the difference between carbs and sugars.
This Post has been condensed from Dr. Berg’s video, The Difference Between Carbs And Sugars. https://www.youtube.com/watch?v=u0q4XMzuzV4
Dr. Berg 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. He has taught students nutrition as an adjunct professor at Howard University.
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