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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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Just so you know, my full line of high-quality supplements is available on Amazon — search Dr. Berg Supplements.
9 cups of kale surpasses 30g of netcarbs. Dr berg is talking about mixing a bunch of low carb leafy greens, kale alone has way more and that you should count. And btw, dr berg keeps saying veggies to refer to leafy green, such a pet peeve. Veggies in general, especially the tomatoes, carrots, beetroot should not go without counting, and he never even makes that clarification.
Oh nice! I get it now hanks man. I remember this video but must have forgot it. You know you only have like 1 or 2 videos right? MILLION!! 👻
Going over 20 g C per day does not work for me. I understand unlimited green leaves, but not other veggies. I limit my meals to 6 g per meal.
Eat your vegetables and enjoy!
Ok can someone clarify please 🙏 so is it don't count carbs for "salad"… like ONLY the lettuce leafy green you don't count?
Or don't count carbs for ALL vegetables you eat that day? Including some that would go in the "salad" (like celery, cauliflower, carrots, radish, cucumber etc?)
What if I eat 7 cups of salad that day (with other vegetables in it) and also have a side of cauliflower rice?
Do I count that cauliflower rice as a carb or no?
What do you mean by a cup of veggies? Raw kale packed down ? Or not packed down
I measure carbs from my small amount of vegetables because in need to keep my GKI at 2,0 or below all the time.
I don't have to count cauliflower or broccoli carbs?
Dr. Berg is the man ❤
What about veggies like capsicum? When I count it on fitness pal it has lots of carbs
Should we be concerned with carbs from onions? Does eating a lot of onions make us get kicked out of ketosis?
So I avoid starchy veggies obviously, but what about things like tomatoes? Or broccoli? They tend to have a bit higher carbs. Should I Not count those net carbs as well? Just making sure. Also I really needed this video, my hair has thinned out a bit several months into keto and I believe this is why
Does this also include to not count… onion, cucumber, baby bell pepper, tomatoes?
Thx for great info. So it means Carnivore diet isn't healthy, correct?
Dr. Ken Berry needs to watch this.
7 to 10 cups veg/fruits a day? Some new information. Thankyou Dr Berg.
Hold on now though. You're jumping from words "vegetables" to "salad" and "leafy greens" but there is a massive difference. Yes 8 cups of Kale is only 7.5 gr carbs. But 8 cups of even humble zucchini is 37 and Broccoli and Caulif are 48/40.
Thank you so much ❤
Wow I am very surprised to see this.
I can barely manage 2 cups of veggies a day, let alone 10…how do you do it? Feels like most meals would be 80% veggies. (And i hate most veg)
it is unclear to me what he means by this. for example, let's take peas. even if one considers peas to be a starchy vegetable, and thus subject to having its net carbs counted, what about when it is just one of the lesser represented vegetables among several in a package of frozen vegetables? besides, even the notion of counting the carbs from peas is to me questionable, since the radio of its net carbs to its fiber is about the same as it is with low-starch vegetables, so that having, say, twice as many low-starch vegetables as starchy ones, may come out to being the same amount of net carbs, so then why just not count either one? but then if that would be the case, that means we could have as much peas and beans as we want without worrying about counting the carbs….and so we may end up eating as many net carbs as one who doesnt follow the keto diet at all….oh and then there is those brands of pasta sauce whose net carbs to fiber is also about the same as that of low starch vegetables….same goes for those Atkins Endulge snacks…..so can we eat like a billion of those each day?
I’ve been craving chipotle so bad and was so happy to see they have kept bowls with super green leafy blend and it’s delish! I get extra meat and guacamole 🥑! My cheat meal isn’t even a cheat meal now
Dr Berg you did not answer the question regarding other vegetables? You say all vegetables but your example only refers to greens. Please answer!!!!!!!!!!!!
I eat a bag of brussel sprouts and pass the fifty carbs quick because i want my potassium. Do i count these carbs? Can i eat endless vegatables?
Seven to ten cups per week I could see, but not per day, especially on Omad- I think this number is not realistic. Two cups per day could work.
So if your doing intermittent fasting and you are only eating 1 meal per day…does that mean you have to eat 7-10 cups in that one meal?
How many grams are ten cups?❤
Vegetables are toxic
What vegetables should I eat 10 cup of cabbage equals to 15 or 20 g carbs
This video is sooo confusing. You say "vegetables" but the then you only talk about leafy greens and not about carrots, zucchini, peppers, eggplant. What about those?
7-10 cups in kg means 1656g-2365g??? 2 kilos of vegetables??? or what