All you need to do is focus on lowering your carbs, right? Wrong.
On the keto diet, you reduce your carbs to below 50 grams. We do this because carbs increase insulin, and insulin blocks ketosis. If you are not in ketosis, you are not doing the Ketogenic diet correctly and you will not loose weight. But carbs are not the only factor to consider.
Protein can also increase insulin, especially if you have insulin resistance, pre-diabetes, or diabetes. It does not affect insulin as much as carbohydrates, but it can still raise your insulin.
Only two foods do not trigger insulin: fat and fiber. When combined with other foods, fat and fiber can also help buffer the effect of insulin.
A blood sugar level between 70 and 80 is ideal. If your blood sugar is too low or too high, you are going to experience a range of symptoms and potential health problems.
If sugar is too high you have too high insulin some of these symptoms: hungry all the time, tired, fat gain, less cognitive function, lower mood and you start developing metabolic syndrome.
With low blood sugar you get irritable you cannot sleep, shaky, cravings, hungry.
When your blood sugar level is perfect, you are going to feel fantastic.
The insulin index is the scale of foods that trigger insulin. Understanding the insulin index is crucial—it is one of the most important things to focus on when trying to achieve health. The lower the food is on the index, the better it is. Stick to consuming foods lower on the insulin index for more success on keto—do not only focus on counting carbs.
Here are a few example of insulin index.
Butter is 2%, which is low and will not create much of a spike.
Whole wheat bread and white bread it is almost the same insulin percentage. White bread is higher on the insulin index because it has less fiber.
Whole milk is 24 but skim milk it is 60. The difference is because there is a lot less fat in skim milk.
Beer is 20%. White wine is 3%.
Now we know that doing Healthy Keto goes beyond just the carb counting.
This Post has been condensed from Dr. Berg’s video, The HUGE Mistake Counting Carbs on Keto (Ketogenic Diet) https://www.youtube.com/watch?v=JL6Xp_Fag4c
Dr. Berg is a chiropractor, who specializes in Healthy Ketosis & Intermittent Fasting, 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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