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.