Top Foods With No Carbs or Sugar

Top foods with no carbs that matter and have no sugar

The ones that matter means net carbs and how does it affect blood sugar and insulin

Carbs contain glucose and can spike insulin quickly.

Proteins contain amino acids and excess turn into glucose but very slowly.

Fat per se cannot turn into glycerol to glucose (triglycerides) and can make insulin go up slowly and not a lot.

Water tea and coffee have no caloric value.

What matters is NET carbs (subtract the fiber which cannot be metabolized). Fiber slows absorption and does not impact insulin.

Ketogenic: 50 g total carbs (30 g of net carbs)

1. Meat - beef, fish, chicken

2. Non-sweet fruits (avocado, olives, tomato)

3. Leafy greens (lettuce, arugula, spinach, Swiss chard, cabbage , kale)

4. Non-starchy vegetables (cauliflower, broccoli, asparagus, bell pepper, eggplant, green beans)

5. Berries (raspberries, blackberries, strawberries, blueberries) are low sugar high fiber and low net carbs

6. Nuts (macadamia, pecans, walnuts, almonds, peanuts). Almonds have lectin which is a mild poison. Peanuts have the most net carbs and have lectin and are a legume)

7. Seeds (flax, chia, hemp, pumpkin) and flax has least net carbs

8. Fats and oils (extra virgin olive oil, butter, coconut oil, MCT oil, lard, tallow) all have natural origin and have zero net carbs. Can add to coffee but the goal is to burn body fat.

9. Eggs (whole, white, yolk) most net carbs are in the yolk but there are different amino acids in each one. Whole egg contains 49 percent of amino acids we need.

10. Dairy (whole, half and half, cream, and cheese) all have low net carbs. As fat content increases net carbs doesn’t change much. Skim milk is almost an all sugar food. Cheese is almost zero carb. More concentrated foods you eat less of.