20+ No Carb Foods With No Sugar (80+ Low Carb Foods) Your Ultimate Keto Food Guide

20+ No Carb Foods With No Sugar (80+ Low Carb Foods) Your Ultimate Keto Food Guide

July 22, 2019 100 By William Morgan


no carb foods foods with zero sugar and
zero carbs is there such a thing or
should we simply aim for foods that have
low carbs well it all depends on what
your goal is with all of the successes
with low carb and keto people want to
learn more about this but there’s so
much misinformation so today we’re gonna
give you the bigger picture when it
clear up all those questions for you
stay tuned I’m doctor Ekberg
I’m a holistic doctor and a former
Olympian and if you’d like to truly
master health by understanding how the
body really works make sure you
subscribe and hit that notification bell
so that you don’t miss anything most of
the questions I get are whether you
could eat this or eat that depending on
what you’re doing
and then I looked up a few videos and
one of the main videos that I found was
a video called no sugar no carb foods
and it had over a million views but then
when I looked through it it was just
riddled with misinformation it didn’t
mention some good foods like butter and
salmon and so forth but then he went on
to say that kale pecans watermelon
cauliflower and blackberries had zero
sugar and zero carbs then he went
through the whole video and it finished
up saying that as you can see there are
a great range of foods that contain no
sugar and no carbs and obviously that’s
just plain wrong so today we’re gonna
talk about all those things all the
numbers that I’m gonna give you are
gonna be net carbs meaning that you take
the total amount of carbohydrate you
subtract the fiber so you have the
digestible portion of the carbohydrate
how much carbohydrate can the body
absorb that can affect blood sugar I’m
going to give you all those numbers as a
percentage meanings grams of carbs per
hundred grams of the food and a lot of
times it’s difficult to find reliable
data I’ve done my best and if you find
some numbers that are off by a few
points or that you think that it should
something different just let me know and
we’ll try to straighten that out so I’m
going to talk about four different
categories of food so first we have the
true foods that have zero sugar zero
carbs they are zero calorie foods then
we’re going to talk about foods that
have zero carbs or just trace amounts
and then when I continue talking about
low carb and then we’re going to talk
about a category where it sort of
depends on the quantity all right so
we’re gonna straighten that out for you
so the foods with zero calories zero
carbs these you could do basically
unlimited no matter if you are trying
too fast or you are trying to reduce
calories or you’re doing intermittent
fasting or you’re reducing insulin or
whatever it is these will basically not
affect any of those factors if you’re
strictly fasting of course that means
that you don’t put anything in a water
fast means that you can only drink water
but if you’re just fasting for insulin
purposes then these would be okay so
these items are water apple cider
vinegar in the water
herb tea so these are sort of an order
of how safe they are an herb tea should
be perfectly safe but some of the
fruitier ones they might have fruit
extract so they could give you just a
few milligrams of something but you
you’re basically safe green tea and
black tea and coffee they are listed in
order of increasing amounts of caffeine
and while caffeine doesn’t have any
calories depending on the person if
you’re very sensitive that caffeine
could trigger a little bit of a stress
response a little bit of an adrenaline
effect make some cortisol increased
blood sugar and it could affect insulin
but every one is different so if you are
worried then you basically have to start
measuring and seeing how you’re doing
you measure your glucose you see if
there’s any change then you might have
an issue with those and then last on the
list here is stevia and with that we
could put in things like monk
fruit extract as well there basically
zero calorie but because they have a
sweet taste again depending on the
person you could trigger a cephalic
effect meaning that the brain senses
sweetness and it assumes that there’s
some food coming so it starts driving up
some insulin to deal with the food it’s
anticipating again everyone’s different
some people are not gonna have an issue
with that but if you’re worried measure
and see what’s happening next we’re into
the category with zero carbohydrates and
what I mean by that isn’t necessarily
that there isn’t a single molecule of
carbohydrate in there I mean that you
would have to consume an awful lot of
the thing to get even one gram of sugar
so for insulin purposes for fasting
purposes it’s negligible so lemon water
if you squeeze a teaspoon of lemon juice
into your water that goes a pretty long
way you could probably make that
teaspoon stretch over a quart or maybe
even two and still have that freshness
to the water so if you squeeze a
teaspoon of lemon juice
that’s 0.4 grams of carbs okay it’s not
gonna affect anything then you can also
infuse your water you could slice up
some cucumber you don’t want to squeeze
it you could slice up some lemon you
could slice up some oranges or some
other fruit and as long as you just
leave it sitting in the water to be
infused and then you don’t actually eat
the fruit or you don’t squeeze the fruit
now you’re also just gonna get fractions
of a gram and it can make that water
much more appetizing next on the list
are the proteins the big proteins meat
fish and chicken and we’re talking about
lamb or any sort of meat fish or chicken
that you can find they’re all going to
be roughly the same they’re gonna have
some around 20% protein and they’re
gonna have zero carbs now if your
purpose if your goal is to reduce
insulin resistance then remember though
that proteins can trigger a
amount of insulin so on a ketogenic diet
we recommend very low carb moderate
protein and high fat then after the
proteins we have the fats these are the
things that you can eat a lot of
calories without getting any
carbohydrate so we have extra-virgin
olive oil we have coconut oil MCT oil
that’s very popular then you can put in
your bulletproof coffee if you do it
like that and then some cooking fats
tallow lard butter and ghee and ghee is
clarified butter that means they’ve
heated it so that they have gotten rid
of the water and some of the protein is
called clarified butter so some people
who are extremely sensitive to dairy
could actually tolerate ghee but not the
butter because the butter has trace
amounts of protein in it and then last
on the list I put mayo because it’s very
popular people are asking about that and
mayo is good if the oil in the mayo is
good so if you make it yourself you
could put avocado oil or walnut oil or
something like that in there if you buy
it in the store they’re always going to
be various forms the commercial ones are
going to be various forms of soybean oil
or canola or something like that there
are smaller brands with higher quality
that you can look for but look for the
quality of the oil to determine whether
the mayo is good so if you’re fasting
then you’re gonna have the majority of
your intake of your consumption of the
zero-calorie if you are keto you’re
gonna have the majority of your calories
in the zero carb category here you can
eat a lot of these different foods
they’re probably going to be 90 95 % of
your calories so now we’re done with the
foods that have zero carbs or for all
practical purposes zero carbs now we’re
moving on to the food that have low carb
and this is where again even though you
eat most
your calories here this is where you
still get a lot of bulk and we’re
starting off with some protein foods
like eggs and cheese that some people
consider them to have zero carbs and
they sort of do but eggs have about 1%
carbohydrate so if you eat 3 eggs you’re
probably going to get 3 to 4 eggs you’re
gonna get a couple of grams of
carbohydrate not a big deal but we still
want to know about it so that we
understand these principles if you have
a really really tight budget for
carbohydrates like if you’re trying to
keep them under 10 grams then every gram
matters next on the list is avocado and
that’s one of those nature’s miracles
it’s like one of a kind it is
technically a fruit but it’s considered
a vegetable because it’s not sweet it is
the only plant that is not a seed that
is extremely high in fat so it has about
15% fat and about 2% carbohydrates you
could eat a lot of avocado and not rack
up a substantial amount so there this is
for for vegan keto people that’s the
go-to food and of course for for
omnivores who eat a little bit of
everything there’s a chance to get some
plant food in that is very low in carbs
and very high in fat plus it’s delicious
and it goes with everything
then we have three of my favorite nuts
macadamia nut pecan nuts and walnuts and
these are the ones that I like the most
because they are the lowest in
carbohydrate macadamias have 5 grams
pecans have 4 grams walnuts has about 3
grams but the fat is also the highest in
the macadamia and the pecan and not
quite so much in the walnut these are
nuts that taste really good raw
there’s not many nuts that most nuts are
quite bitter until you roast them but
then you you change you oxidize you
destroy the fatty acids in the nuts so
if you can eat nuts raw that’s where you
have the most nutrition and that’s what
the fats in the nuts are the most
beneficial so macadamia pecan and
walnuts those taste very good by
themselves they’re very low in carb and
very high in fat they also have very
good fiber and protein in them something
to keep in mind about nuts though is
that they have not such a great ratio
between omega-3s and omega-6s the fat in
grass-fed meat is about a one to one on
omega-6 to omega-3 fish is famous for
its very very high omega-3 it’s a
beneficial ratio omega-6 and omega-3
most of the other fats vegetable fats
are gonna have a little bit more omega
6’s than omega-3s in general but the
saturated fats the and especially the
animal fats the tallow the lard and the
butter if the animal was healthy if it
was grass-fed then you’re gonna have
about a 1 to 1 ratio there which is
considered quite beneficial because our
diets in general are way too high in
omega sixes and the average americans
sometimes has as much as a 20 to 1 ratio
20 times more omega sixes and that’s
mostly because they consume so much of
the commercial oils made from seeds and
nuts but that also means that nuts have
a lot more omega 6’s than omega 3 so
that’s a reason that while we can’t have
some of these nuts you don’t want to
overdo it because you’ll start shifting
that ratio and that’s another reason why
it is healthier in the long run you’re
gonna get a better ratio by focusing
more on the saturated animal fats after
the nuts we have the seeds flax Chia
hemp and pumpkin these are the ones with
the highest fat to carbohydrate ratio so
flax only has 2 grams of carbs chia has
4 hemp has 3 and pumpkin has 5 so these
are good foods the pumpkin typically is
snacking food flax chia and hemp you
wouldn’t necessarily snack on it but
they’re good for things like smoothies
and you can grind it and put on cereal
and so forth again because it’s a plant
food you don’t want to overdo it because
it tends to have more omega sixes than
omega-3 so you don’t want to skew that
ratio too much and a lot of people have
also asked about the estrogenic effects
that there are phytoestrogens in
these seeds especially flax but again
don’t look at a food and say oh look
that has the lowest carbs I’m gonna eat
nothing but that food that’s why I’m
giving you a whole lot of different
options here because we want to vary our
food intake we want to choose from a
wide variety of foods so does it have
some phytoestrogens sure should you eat
a cup a day probably not but if you
grind up and you have a couple of
tablespoons then it is very unlikely
that’s going to upset any sort of
balance next in the low-carb group we
have the leafy greens and now there are
things like Swiss chard with 2 grams of
carbs kale with 5 grams of carbs lettuce
2 grams of carbs spinach 2 grams of
carbs so these you can eat pretty freely
because even though they have a few
grams of carb in them you’re not going
to consume hundreds of grams one of
these big tubs of lettuce that you get
might have 400 like a pound 450 grams so
that might be 9 grams the carbs in the
entire tub and you’re probably not going
to finish that tub in less than five or
six salads and when I say lettuce we’re
including a bunch of different lettuce
all sorts of leafy greens called lettuce
like Boston lettuce arugula romaine
lettuce green leaf red leaf etc they’re
gonna differ it a little tiny little bit
some are going to be one and a half some
are going to be two and a half but
they’re very low carb so feel free to
eat plenty of those there are so many
low carb good foods that we continue
with the second column here so olives is
also a plant
food so I guess I have to say that
there’s two foods avocado and olives and
I’m sure there’s some more exceptions
but they’re both very high in fat and
very low in carbohydrates so olives have
3 grams of carbs and it’s very high in
fat that’s why they make olive oil from
it and then we’ll finish up the low carb
category with a whole group a whole
bunch of non starchy vegetables so non
starchy also means that they’re very
watery they’re very high in water
content
most of these are about 90 percent water
so you Matan you notice if you cook them
that there’s a lot of water left over
typically so we have spaghetti squash
with 5 grams of carbs a lot of pasta
lovers are noticing that you can
actually if you drown that thing in
spaghetti sauce and you prep it with
some butter and some good spices then it
can be an incredible meal broccoli
Brussels sprouts
bell pepper all very low carb Rockley
about 4 grams Swiss Brussels sprouts
about 5 grams and bell pepper about 3
for the green and about 4 grams for the
yellow and the red cabbage a great food
and if you turn it into sauerkraut then
it becomes even less plus when you
ferment it you create a probiotic so
that’s one of the easiest things to
ferment and I highly recommend that you
give that a try I do that here at home
so when you ferment something you are
taking natural bacteria and you’re
letting the bacteria consume some of the
carbohydrate in the food and then they
proliferate so now you have more
bacteria and less carbohydrates so
that’s one of the wonders of nature of
how it can work a double benefit and
it’s the same thing with yogurt of
course cauliflower celery cucumber
eggplant they’re all about 2 to 3 grams
of carbs mushroom okra zucchini tomato
all great foods very very low carbs and
in the meat category in the red
category here you’re gonna eat to get
your calories and then in the low carb
category you’re gonna eat to get
some bulk to get some fiber to get some
phytonutrients to get some minerals you
combine these two but you’re not going
to be able to live off of this typically
because you’re gonna have to eat like 10
pounds worth of food so you need to get
some bulk here and to get some calories
over here next we’re getting into a
category where I want to talk about and
and try to use some common sense about
these things so in this category there’s
gonna be foods with varying amounts of
carbohydrates so it’s going to depend on
how much of it you eat that’s its
quantity dependent some wise person said
long ago that quantity makes the poison
that some things are poisonous like
arsenic and plutonium in in any
microscopic amount but when it comes to
food there’s nothing really poisonous
it’s it’s all dependent on the dose and
it depends on what your goals are I’m
going to answer a question where there’s
been a lot of confusion like if you’re
fasting what can you add to your coffee
and I’ve heard so many different
versions of this that oh you can’t put
milk as it has sugar you should put
cream it has no sugar and coconut cream
has sugar don’t use that and so forth so
here’s the truth of the matter
coconut cream heavy cream half-and-half
and milk they all have sugar but the
more fat they have the less sugar
because the sugar is basically floating
around in the water the sugar is
water-soluble so as you turn milk into
cream as you remove the water and you
concentrate the fat then you’re also
reducing the sugar percentage so that’s
the one thing so coconut cream has about
2.7 grams of carbohydrate per hundred
2.7%
cream has 2.8
half-and-half has 4.3 and milk has 5.3
so they all have sugar but if you’re
looking at the dairy portion if you’re
looking at the cream half-and-half and
milk why would you want to use cream
other than the fact that it has about
half as much sugar as the milk because
it’s so much richer and the fat is not
going to trigger any insulin so if you
have a big pot of coffee which is going
to make it creamier a tablespoon of milk
or a tablespoon of cream ok the cream is
going to smooth it out so much more so
that you can get away with a tablespoon
or maybe two of cream whereas you’d be
tempted maybe to use half a cup of milk
and now that the carbs really really add
up so all of them have carbohydrates but
the best – to go for is coconut cream
and heavy cream so I would go for heavy
cream every time unless you’re trying to
avoid dairy and then I would strongly
suggest the coconut cream as an
alternative that’s what I use for the
most part in my coffee I put I do a few
shots of decaf espresso I put some
coconut cream in it I put a stevia
sweetener or a chicory root sweetener I
put little butter and I put some MCT oil
in there and then I’m set all morning
tastes delicious too. what about condiments
can you have condiments can you put
stuff on your burger besides a little
mayo
well mustard has 2% sugar and ketchup
has 25 and I didn’t put relish on here
but it’s also way way way up there I
didn’t put this on the list but you
could use dill pickle unsweetened dill
pickles would be great too so mustard
you could use a couple of tablespoons
and you’re not going to get even a gram
can you use ketchup well it sort of
depends on your car budget what are you
trying to stay under and how much
ketchup are you going to use
if you’re just gonna use the tablespoon
now you’re talking about maybe 2 3 grams
of sugar but if you’re one of those
people who eat ketchup by the cup or by
the half a cup now that’s not such a
good idea because 6 7 tablespoons of
ketchup which I’ve seen people do that
and more now you’re talking 20-25 grams
of sugar just in that ketchup mustard I
probably say go for it
ketchup I would be very very careful
because the ketchup has a lot of sugar
but not only that it is mostly high
fructose corn syrup in there so when I
talk about my favorite nuts the
macadamia pecan a walnut and people
always throw in that oh yeah I love
those nuts and then I eat a lot of
peanuts and cashews also because they
sort of think that all nuts are created
the same
well peanuts first of all is not a nut
it’s a legume it’s like a pea more and
it has 14% carbohydrate so that may not
be too bad because they’re pretty
filling so if you can just eat one of
those little bags or you can have just a
tiny little handful you might only get
let’s say 2 ounces about 50 grams and
then you’ll have 7 grams of carbs so
maybe that’s ok depending on your on
your carb budget what are you trying to
stay below cashews though they are
almost that they’re over 1/4
carbohydrate that’s why they’re so yummy
they’re very very sugary so I would
probably stay away from cashews because
you can’t have very many at all before
that starts adding up so with all my
recommendations here I’m assuming that
someone watching a low-carb video is
trying to eat low carb or keto so I’m
assuming with my recommendations that
most people are trying to stay like 50
between 20 and 50 grams or maybe even
lower so if you are not so insulin
resistant and you are allowing yourself
maybe 70 or 80
if you’re not trying to stay in ketosis
but just sort of find balance then you
might be a little more generous to
yourself next we have coconut milk but
not the kind that comes for cooking but
for drinking so now we’re sort of
talking about all the rice milk and the
almond milk and the coconut milk and the
macadamia milk and so forth and these
are typically they’re there they make
them with these nuts but they add a lot
of water and then they add a little bit
of sugar and salt and thickener to make
them more palatable to make them more
desirable so this is an example of Silk
coconut milk it has three percent sugar
3 percent carbs just like the coconut
cream did but this has very little fat
it has like 2/3 percent fat so this is
intended for drinking which means that
you’re probably going to gobble it down
by the cup so if you have two cups worth
of this now all of a sudden you’ve had
five times that much you’ve had 15 grams
of carbohydrates so it adds up very
quickly and if you add saying this is
more like a milk if you add this to your
coffee then you’re probably not going to
be satisfied with just a teaspoon or a
tablespoon you’re gonna be tempted to
put in maybe half a cup so realize that
the high-fat products will go a lot
further in in satisfying you and
therefore you’re gonna keep the carbs
down worse the sheer sauce is one of my
favorite condiments and if you’re just
putting a teaspoon or something on on
something you’re eating then you could
probably get away with that no big deal
but this Worcestershire sauce has 20%
sugar in it pure sugar so a teaspoon is
going to give you one gram but if you’re
doing like a heavy barbecue cookout and
you like to make your own barbecue sauce
and have
a lot of Worcestershire I have a recipe
that I do that calls for almost a cup of
Worcestershire sauce that would mean 50
grams of sugar so I don’t use that
anymore I’ve looked up various ways of
just creating that flavor from the raw
ingredients so that’s pretty easy I
might make a video on that but you could
use some anchovy paste and some spices
and and you could get the same end
results without all that sugar so keep
that in mind it’s about the quantity if
it’s just a teaspoon on top of something
fine but if you’re going to start using
large quantities then that’s probably
not such a good idea
then we’ve got all these little packages
with sweeteners and I’m not even going
to get into the artificial ones I’ll do
a separate video on those but the stevia
wants that stevia is a natural product
it is processed so sure it’s not like
eating the plant anymore but it is still
not harmful it’s nothing to worry about
but when you do those little portion
packets then they mix them up with
something because stevia is so
concentrated you wouldn’t if you open up
one of this little packages and it was
only stevia they would just be like dust
in there you wouldn’t even see it that
wouldn’t be much so they mix it up with
a filler product and that filler product
could be something like inulin or Maltodextrin or sugar or glucose or dextrose
all these different names and if they
use sugar or glucose or dextrose which
is the same thing then they’re usually
going to put in about a half to one gram
in that bag so depending on how many of
those you use if you just use one like I
think it’s convenient if I have yogurt
sometimes I’ll put some berries on I’ll
I’ll pour one of those on there and I
got myself a half a gram of sugar not a
big deal but if you use them a lot like
if you figure that hey you know it’s not
affecting my my glucose my insulin but
so I use them in my coffee but you have
five coffees a day and you
put three bags in each coffee now it
adds up now you might have somewhere
between ten and fifteen grams of sugar
from that stevia so we got to understand
that even though they call it zero it’s
not zero because they put a little bit
in there so one kind of these packages
typically put a natural or semi natural
sugar like glucose dextrose etc and then
there’s the other kind that puts a sugar
alcohol they put erythritol or xylitol
or something maltitol in there and now
it technically doesn’t have any sugar
and it has none or less carbohydrate but
you could be upsetting your digestive
flora so depending on the person if you
have a concrete stomach then you’re
probably fine with that
but if you have any kind of bacteria
imbalance if you notice at all that you
tend to get gassy with certain foods
then that sugar alcohol is not a good
idea because it’s gonna start feeding
the wrong kind of bacteria the ones that
make gas so one very popular product is
swerve for baking which has stevia plus
erythritol primarily and using large
amounts of that can get people some
serious gas so pay attention to that and
understand how that works and I love to
have some berries once in a while I love
some fruit for a treat but I try to stay
away from from fruit for the most part
but berries are great raspberries
strawberries blackberries and my
favorite is raspberries because they’re
so flavorful in proportion to how much
you eat that a handful of raspberries go
a long way and they only have 5% sugar
so you could essentially eat 50 grams
and have yourself a nice treat and only
get two and a half grams of sugar out of
that same thing with strawberries and
blackberries but you might be tempted to
eat a little bit more because they’re
not quite as intense in the flavor and
the number one popular question that I
have gotten
on my videos is well what about
watermelon because it’s so watery right
can’t be much sugar in there and this
other video that I found it said that oh
you can eat lots of watermelon because
it is moderate in sugar and has so much
fiber which is not true so I can see
where people get misled watermelon has
about seven grams of sugar per hundred
grams 7% sugar and it has 0.4% fiber so
it’s almost non-existent that’s why it
all turns to water when you squeeze it
it’s all liquid 7 doesn’t sound like a
whole lot compared to the raspberries
but can you sort of imagine a handful of
raspberries that’s 50 grams and then you
have this dense watermelon and a cube of
50 grams of watermelon would give you 3
and 1/2 grams of sugar but it’s like a
50 grams of watermelon would be a cube
about that size not even so you probably
more likely to eat a pound worth of
watermelon and now you’re talking about
30 grams of sugar and here in the
American South where the watermelons are
enormous and they weigh about 20 pounds
sometimes even more we want to realize
that one watermelon would have 600 grams
of sugar are you just gonna eat that one
little cube at a time one little cube
per day and then wait till next day
before you have your next little scoop
probably not so this is one of those
things that we have to understand that
the dose makes the poison that even
though it doesn’t sound like it has a
whole lot it’s one of those foods that
you will probably never eat just a
little bit of it next an absolutely
fantastic food nutritional yeast this is
the most abundant form of real natural
vitamin B so it’s kind of cheesy and the
flavor you can spread it on just about
anything and it has
6 grams of carbs but it’s very light and
flaky so your even if you use two three
tablespoons you’re not gonna put on more
than maybe 10 grams so you’re not even
going to get up to one gram of carb from
this and realize that the B vitamins
that you get from nutritional yeast are
far superior they’re completely
different than the stuff that you buy in
a vitamin pill so much much better skip
the vitamin pill skip the the B complex
pill and just start using nutritional
yeast as part of your daily regimen
what about garlic well garlic turns out
to be one of the starchiest foods we have
it is starchier than potato
it is starchier than sweet potato but
again how much are you gonna eat so if
you just use a clove or two you’re gonna
get a couple of grams of carbohydrate
with it but if you’re one of those
people who are gonna use one pound of
broccoli and half a pound of garlic when
you make your your dish then maybe think
again
so one bulb not one clove but one bulb
would probably be in the neighborhood of
50 grams so that would give you about 15
grams of carbohydrate that might take a
pretty big chunk out of your
carbohydrate budget so check out your
garlic see & weigh it and see how much
you’re actually using and and figure
that one into your budget
herbs and spices feel free to use them
fresh herbs like basil cilantro tarragon
and dill very very low they’re sort of
like the the leafy greens over here
basil cilantro only has 1 gram of carbs
so tarragon and dill has a little bit
more but you couldn’t possibly eat like
a half a pound of dill or or tarragon
they’re they’re spices so you can use
those very very freely it’s not going to
add up to anything so fresh herbs are
fine what about when you dry them
because if you look at the numbers then
the numbers go up dramatically so some
of the popular ones would be parsley
sage
rosemary and thyme and now the numbers
go up dramatically from one or two five
all the way up in the 20s so 21 22 27
grams of carbs does that mean you can’t
have them because they’re so so much
carbs of course not because you are only
going to use a few grams even if you use
a couple of tablespoons worth of
something it’s still only gonna measure
up to maybe 5 grams total and maybe one
gram of carbs so herbs and spices
whether they’re fresh or whether they’re
dried then you can use them freely then
there’s some more popular spices that
are not herbs but things like mustard
seed peppercorns cinnamon and curry can
you have those they look like they’re
awfully high in carbs again it’s the
dose it’s how much it’s the amount that
makes the difference so even though they
have 38 and 28 25 cardamom has a full
40% carbs you’re not going to use very
much a teaspoon here a teaspoon there
gives you a fraction of a gram so we
have to realize that when people say
that you you can eat this because it’s
low you can’t eat that because it’s high
it all depends on how much of it you’re
planning to eat and for my last item
number 81
I have glucomannan so what is that it’s
also known as konjac root and it is a
highly absorbent gelatinous fiber it’s
mostly being sold as a weight-loss
product and again if you follow this
channel you know that we never want to
try to take something for something you
want to address the root cause if you
want some fiber fine go get it make sure
you drink lots of water but the reason
I’m interested in this one is that if
you’re into cooking and spices and
things then chances are you’re going to
want to make a sauce at some point
you’re going to want to thicken
something and typically people thicken
sauces
and ragus and stews they thicken them
with cornstarch or potato starch or
arrowroot or something like that and
even though you don’t use a whole lot it
adds up pretty quickly because
cornstarch is almost a hundred percent
starch if you use even a tablespoon
you’re adding a lot of starch to your
dish glucomannan on the other hand is
all fiber it is not the starch that’s
absorbable it’s the fiber so you could
add you’re gonna need to add a little
bit more than you would corn starch but
it has zero carbs it’s all fiber so you
can use this one freely it will give you
a little extra bulk
if you drink some water if you take it
as a supplement and you drink some water
with it then it’ll help fill up the
stomach and help keep you fuller but
again that’s not the long-term solution
you’re not looking to deprive yourself
of food long term you want to eat low
carb high fat so that your body learns
to regulate your appetite you don’t want
to try to trick it into feeling fuller
because that’s not gonna last in the
long run please leave your questions and
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