Grains On Keto – Carb Counts

Grains On Keto – Carb Counts

August 12, 2019 4 By William Morgan


Hey everybody it’s Denise back with Keto
with Denise and today we’re going to
talk about Keto and grains I know that
we’ve said that we don’t consume grains
when we’re on the keto journey and that
is true I have a lot of new clients that
come on board and want to know why can’t
they eat the oat meal or the pasta and
so on and so forth so I’m going to show
you why we don’t consume grains on our
keto journey okay so what I have for you
on the board is simply a list of some of
the commonly consumed grains that people
enjoy long before their keto journey and
some people still want to consume them
on the journey but these are things that
will raise your glycemic index that will
raise your insulin level because of the
high glycemic index or mainly the high
carbs that are listed here so our total
carbs for the day on healthy keto that
we want to look at is 20 grams of 50
grams a day and if you’ve got a lot of
weight to lose and you’re gonna be
closer to the 20 grams of carbs a day
and sometimes lower than that okay so
just keep that in mind as we’re looking
at the carb counts in these foods okay
so let’s start with the white rice very
common very regular and the American
diet right for anything some people you
for breakfast lunch or dinner you never
know so one cup of white rice and we
show that that’s 45 carbs remember carbs
turn to sugar in the body even though
it’s low in the actual sugar content
little to no fiber and a little bit of
protein keep in mind that this has been
processed these are grains that have
been processed where most of that grain
has been removed even the fiber than the
nutrients vitamins etc and that’s what
you’re left with 45 grams of carbs and
just one cup of rice and if my target is
20 to 50 and more like 20 I’m Way over
with just that one item this is what
we’re seeing that is contributing to the
health crisis that’s going on in so many
people’s spines right
brown rice one
you’ll see that it’s looking just like
the white rice people say well brown
rice is better for you can you really
tell that no because the body doesn’t
know the difference either and there is
no difference when you look at the
makeup brown rice is a whole grain yes
white rice is a refined grains and they
really do turn to sugar a lot faster in
the body but look at the amount of carbs
that’s in one cup of brown rice as well
with nominal fiber and protein content
so that would be an oat and that’s why
we continue to say no to white rice and
brown rice on your Kido journey let’s
take a look at crackers in this example
I just use Ritz crackers why because I
was a die-hard fan of Ritz crackers in
the serving size is only 5 crackers now
if you’re like me you know you don’t eat
5 crackers in a serving huh how can you
they’re just that good right I would do
1015 depends on what I’m eating them
with but I’m going to I would enjoy it
and when I did but not anymore here’s
why 5 crackers has 10 carbs in them you
know that’s a lot of sugar it’s it’s
showing 1.2 sugar but in the body this
turns to sugar this is a refined carbs
so it’s going to turn to sugar really
quickly in your body so if I look at
this and do the math for every 4 grams
of carb is 1 teaspoon of sugar so that’s
2 teaspoons of sugar in just 5 crackers
no wonder so not a whole lot of
nutritional on the other end of it white
bread one slice of white bread is 15
grams of carbs remember these will not
show a lot of sugar content in most of
this it’s the carbs that will turn to
the sugar in your body based on these
being like fine carbs and how they’re
processed ok so no to the crackers and
no to the white bread so let’s look at
the whole-wheat bread which is again
tante it to be better for you but when
you look at the chemistry the make up of
carbs and nutritional information and
you’re not seeing much of a difference
between white bread and whole-wheat
bread actually this is a multigrain
bread one slice 18 grams of carbs in one
slice now if you’re making sandwiches
and you’re doing things like that you’re
not typically gonna do one slice of
bread you’re going to do two slices of
bread in both of these cases right so
just do the math you’re talking 30 grams
and just two slices of bread and we tend
to I know it was a big bread eater I
would go through bread and have the
sandwich I’ll have the toast at
breakfast and then at dinner I’d have
some form of bread a roll or something
else and I was honestly I was doing my
body a huge disservice okay spaghetti
pasta common hit this question I had a
client asked me can I have lasagna and
after I’ve gone through all the
explanations of all of this I still got
the question can I have one silence so
you know it’s the foods that people
really like that they really are
addicted to it’s the content of the
sugar in it that makes it one of those
go-to foods or something that you want
in pasta spaghetti pasta is one of them
so one cup of spaghetti pasta is 40
grams 1 cup spaghetti pasta is 40 grams
of carbs remember I said you that in
this case you’ve got a lot of sugar in
it but for the most part the nutritional
information it’s not there this is going
to turn to sugar in the body it is a
refined grain which means it’s been
processed in the nutrients and stuff
have been stripped out of it anyway but
we have made it one of the staples in
our diets and it’s one of those things
that’s gotta go so we say no to the
breads as we say no to the spaghetti
pasta and I left the macaroni in it
because hey come back Roni girl at least
I was anyway before I started keto and
this was not just plain macaroni
wait these numbers are dry this is
before you’ve cooked it in its state
right so this macaroni pasta one cup a
whopping 78 grams of carbs I’m screaming
because I used to eat so much pasta so
much macaroni and cheese to where I I’m
telling you it was one of those great
staples in the Thanksgiving and all
these other special occasion bills 78
grams of carbs it’s a refined grain
which means again it turns to sugar in
the body although it’s not reflective of
sugar in its dry state not a whole lot
of sugar 14 protein in it but guys this
is the stuff that is causing the insulin
resistance the high insulin release in
your body the high sugar content the fat
stores in the body because of this stuff
right here so we’re going to say no to
the macaroni pasta and this everybody is
why we don’t do grades on keto thank you
for watching we’ll see you on the next
video
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