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These are the best and worst carbs on keto. Take a look. Just so you know, my full line of high-quality supplements is available on Amazon — search Dr. Berg Supplements. Timestamps 0:00 The type of carbs to avoid on a ketogenic diet 0:11 Total vs. net carbs 0:28 The glycemic index 1:54 Key takeaways In this video, we’re going to talk about the type of carbs to avoid on a ketogenic diet. You typically want between 20-50 grams of carbs each day. The lower your carbs, the better. You only want to look at the net carbohydrates—not the total carbs. You want to subtract the fiber from the total carbs to get the net carbs. Another variable to consider is the glycemic index. The glycemic index measures how quickly a carbohydrate turns to glucose (sugar). When a food is high on the glycemic index, this means that it turns to glucose very quickly. Take a look at these foods and ingredients: • Maltodextrin - 110 • Dextrose - 100 • Glucose - 100 • Bagels - 95 • Cornflakes - 81 • Puff cereal - 80 • White bread - 72 • High-fructose corn syrup - 58 *Avoid all of the above* • Berries - 30 • Chickpeas - 10 Always stick to low-glycemic carbohydrates. These include: • Nuts • Avocados • Berries • Vegetables (low-carb veggies) Dr. Eric Berg DC Bio: Dr. Berg, age 57, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media. Follow Me On Social Media: Facebook: https://bit.ly/FB-DrBerg Instagram: https://bit.ly/IG-DrBerg TikTok: https://bit.ly/TikTok-DrBerg ABOUT DR. BERG: https://www.drberg.com/dr-eric-berg/bio 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 so he can focus on educating people as a full time activity, yet he maintains an active license. 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. Thanks for watching. I hope you can put this information to use in your ketogenic diet. See you in the next video.

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