Monica
💫 Summary
The video discusses the top 10 foods with no sugar and no carbs, focusing on how different foods affect blood sugar and insulin response. It emphasizes the importance of low and slow carb foods, and highlights the significance of net carbs in terms of available carbohydrate for energy. The video also emphasizes the balanced nutritional benefits of whole eggs.
✨ Highlights📊 Transcript
The video discusses the importance of understanding how different foods affect blood sugar and insulin levels.
00:00
Different foods affect blood sugar differently based on their carbohydrate content.
Carbohydrates can quickly convert into blood sugar, leading to an insulin response.
Protein has a different effect on blood sugar and insulin levels compared to carbohydrates.
There is no food that is truly zero carbs, as all food with caloric value can be partially turned into glucose, except for water, tea, and coffee.
03:58
Carbohydrates have a huge impact on blood glucose and insulin.
Protein has a moderate impact on blood glucose and insulin.
Fat has an almost negligible impact on blood glucose and insulin.
Net carbs refer to the available amount of carbohydrate that can be turned into energy per 100 grams of food.
Fiber plays a role in feeding gut bacteria and has no impact on blood glucose or insulin levels.
07:49
Fiber feeds our gut bacteria, which is important for overall health.
Fiber has no calories and does not impact blood sugar or insulin.
Fiber slows down the absorption of glucose when combined with protein or fat.
Non-sweet fruits like avocado, olives, and tomatoes are low in net carbs and high in healthy fats and fiber.
Non-starchy vegetables like broccoli, cauliflower, asparagus, bell peppers, eggplant, and green beans are low in carbs and can help maintain stable blood sugar levels.
11:42
Broccoli, cauliflower, and asparagus have around 3-4 grams of net carbs.
Bell peppers have around 3-4 grams of net carbs, depending on the color.
Eggplant has 2.9 grams of net carbs.
Green beans have around 2 grams of net carbs, while sugar snaps can have up to 5 grams.
These non-starchy vegetables are rich in potassium and various minerals.
MCT oil can provide quick energy, but the goal is to burn body fat, not the fat you eat.
19:34
Eggs are low in carbohydrates, with a whole egg having about 1.7% carbohydrate.
Eating the whole egg provides a balanced combination of amino acids, allowing for better utilization by the body.
Separating the egg white and yolk reduces the balance of amino acids and decreases the utilization rate.
The percentage of calories from carbohydrates varies significantly among different dairy products.
23:27
Skim milk has almost 70% of its calories from carbohydrates, making it a high carbohydrate food.
Whole milk has significantly lower carbohydrate content compared to skim milk.
Half and half and cream have even lower percentages of calories from carbohydrates.
Cheese has the lowest percentage of calories from carbohydrates among dairy products due to its higher protein content.
00:00Hello Health Champions today we're going to talk  about the top 10 foods with no sugar and no carbs  
00:06that matter and the reason I say matter is going  to become apparent very soon we're going to do  
00:11a countdown in no particular order so this is not  a ranking and we're going to start with number 10  
00:17which is meat and that includes things like beef  fish chicken wild game meat Etc and when we look  
00:27at the amount of carbohydrates in this food it is  zero for all of them but like I said at first we  
00:35don't really care so much about a food having  zero as having zero carbs that matter so why  
00:43do we care whether it has zero or whatever it has  so what it really comes down to is that different  
00:50foods affect blood sugar differently so the more  carbohydrate and the more processed the food is  
00:57the quicker your blood sugar is going to rise  and then what's going to happen is we're going  
01:02to release insulin to bring that blood sugar down  so when we have high blood sugars and fluctuating  
01:09blood sugars blood sugar roller coasters that is  associated with all kinds of health problems with  
01:16mood swings with energy swings Etc so what we care  about food is how does it affect blood sugar and  
01:25how does it affect insulin because that affects  our metabolism and our energy Supply and so forth  
01:32but here's what a lot of people don't understand  a lot of people think that carbohydrates are evil  
01:38that we should only eat food with zero carbs  and that is not what I'm saying if we compare  
01:45carbohydrates to protein to Fat then carbohydrates  contain glucose they're different types of sugar  
01:54but primarily carbohydrates contain glucose  that can very very quickly become blood sugar  
02:01and this happens very very fast so if we look  at the insulin response in terms of of an arrow  
02:10the size of this arrow is huge because it's a  combination of a large amount of glucose that  
02:19gets into the bloodstream very fast those two  factors influence how much glucose how much  
02:25insulin we're going to release now if we look at  protein then we have to understand that there is  
02:33no such thing really as a zero carbohydrate food  because all foods including protein can turn into  
02:42glucose protein contains something called amino  acids that primarily they're supposed to become  
02:49body tissue and hormones but the excess the things  that we can't fit together and utilize as tissue  
02:57to make body parts the excess amino acids all  of them get turned into glucose and the thing  
03:05to understand though is this happens very very  slowly much slower than with carbohydrates it's a  
03:12smaller amounts and there is a delay so the amount  of insulin response is much much smaller and then  
03:20when we look at fat fat is kind of interesting  because people think that well fat is just fat and  
03:26fat per se cannot get turned into glucose however  there is something called glycerol and if we look  
03:36at a fat molecule we store them and we eat them  in a form called triglycerides that means that  
03:46there's three fatty acids try but then there is a  backbone of glycerol and this glycerol has three  
03:58carbons that we can reattach and make glucose  from and therefore even fat actually produces  
04:08glucose not fat per se but the way we store fat as  a triglyceride so this glycerol turns into glucose  
04:17but just like with protein there's a delay and  it's a much much smaller amount so if we compare  
04:24again the carbohydrates has a huge response the  protein has a moderate and the fat has an almost  
04:33negligible impact on blood glucose and Insulin  but this is why we can fast for days and even  
04:42weeks without eating any carbohydrate because  there's enough glucose indirectly available  
04:50through this glycerin backbone glycerol backbone  so if we understand this then there is truly no  
04:56food that is really zero carbs because because all  food with a caloric value can be partially turned  
05:04into glucose the only truly zero carb foods are  water tea and coffee things with no caloric value  
05:13so what we need to focus on is not the zero  carb foods as much as low carb foods and slow  
05:21carb foods another thing that there's a lot of  confusion about is net carbs and why that matters  
05:27so when I talk about net carbs with different  Foods I'm talking about the available amount of  
05:32carbohydrate that we can turn into energy per 100  gram of food so total carbs when we subtract the  
05:42fiber then we get net carbs and why do we subtract  the fiber because it is not available to humans to  
05:51digest and turn into energy we can't metabolize it  so a lot of people on low carb diet they hear that  
06:00well don't worry about net carbs just look at the  total carbs and if you're looking to go low carb  
06:07or even ketogenic that should probably be around  50 grams of total carbs but some of that is fiber  
06:15so if we subtract the fiber then we would end up  with 30 grams of net carb so a lot of people they  
06:23say well to get to a ketogenic State then you  need to be around 30 G of net carbs again these  
06:31are not absolute numbers those are rough numbers  that work for a lot of people but not everybody  
06:38but here's the thing we want to understand about  this is that if you only look at total carbs then  
06:47you may not understand what the food is doing  to you so one food for example a mystery food  
06:54that we're going to reveal in a moment would have  8.6 grams of total carbs however 6.8 grams out of  
07:04those carbs are fiber meaning you cannot turn  that into energy does not affect glucose so the  
07:12net carbs here are only 1.8 and the problem  now is that if you only look at total carbs  
07:20you might look at this food and say hey I'm not  going to eat that because it adds up the carbs  
07:27too quickly I can't eat very much of that before  I hit my 50 g whereas if you look at the net carbs  
07:35now you see that hey this is a very low net carb  food I can actually eat quite a bit of that and  
07:42there's some controversy about fiber historically  I think humans have eaten quite a bit of fiber now  
07:49in the carnivore camp they're disputing whether  fiber is really necessary at all I believe that  
07:56for long-term Optimal Health I do think that fiber  plays a role because fiber feeds our gut bacteria  
08:04and our gut bacteria is tremendously important  for our overall health we need a large number  
08:10and a large variety of gut bacteria so fiber has  no calories it has no impact on blood glucose  
08:21because we do not have the enzymes as humans to  break it down it does not impact blood sugar and  
08:27therefore it does also not impact insulin at all  and as we talk through today we also want to look  
08:34at the bigger picture the balance how does the  combination of different things affect each other  
08:40so fiber is something that will actually slow down  absorption the worst kind of carbohydrate would be  
08:48glucose or sugar suspended in water dissolved  in water like a juice or a soft drink because  
08:55there is nothing slowing that glucose down but if  you had a little bit of fiber or if you had some  
09:03protein or if you had some fat then that sugar is  not as readily available so that's going to slow  
09:10down the absorption a little bit and that would  be a good thing so when we have a certain amount  
09:17a small amount of carbohydrate with fiber and with  protein and with fat then it doesn't have the same  
09:24impact food number nine is non-sweet fruit and  the reason I call it that is these are things  
09:30that a lot of people think about as vegetables  but technically in the pure classification scheme  
09:37of things avocado is a fruit and these are the  numbers we saw on a previous slide so this is  
09:45indeed the mystery food that I talked about it has  8.6 grams of total carbs it has 6.8 gram of fiber  
09:55for only 1.8 net grams which is amazing so you can  eat a ton of this food it has plenty of healthy  
10:03fats tons of good fiber and most of this fiber is  the soluble kind that will feed your gut bacteria  
10:11another great non-sweet fruit is olives which has  3.1 grams of net carbs per 100 and also tomato is  
10:21also a fruit now depending on the Tomato some of  those could taste sort of sweet but it's still a  
10:27very low amount of sugar and net carbohydrates  2.7 grams food number eight is leafy greens and  
10:35it does have a tiny amount of carbohydrate but  not to the degree that it matters so lettuce has  
10:431.2 grams of net carbs it has tons of fiber lots  of water and this carbohydrate is packaged inside  
10:51fibrous cells so it takes a long long long time  to release that glucose and there is virtually  
10:58no way to just eat lettuce and spite your blood  sugar significantly arugula very low 2.1 spinach  
11:071.4 Swiss chard 2.1 cabbage some people would  probably put this in its own category but I  
11:16had room here so I just lumped it together with  the leafy greens cabbage 3.3 and kale would be  
11:235.2 now some of these that we want to watch  out for is a lot of people are sensitive to  
11:30oxalates and then they might want to stay away  from spinach and kale even though it's sort of  
11:37classified in every list as this superfood that  everyone should eat as much as possible there are  
11:42a lot of people who don't tolerate kale all that  well so just because someone calls it a superfood  
11:49doesn't mean that your body is going to love it  so just keep that in mind when other people tell  
11:55you what foods are good for you number seven is  non starchy vegetables so here we have one of my  
12:02favorites is broccoli very low four gram of net  carbs we have cauliflower at 3.0 and these are  
12:10tremendous good sources of potassium and various  different minerals asparagus at 1.9 we have bell  
12:20pepper depending on the color it could be like  with green bell pepper probably around three and  
12:26the red and yellow varieties would be a little  bit higher probably around four also eggplant  
12:33is very low 2.9 green beans depending on some of  the very slender ones uh the French style would  
12:42be maybe two grams and some of the sugar snaps  could be as high as five but all of these foods  
12:48are low starch non-starchy very low carb food  so it'd be very difficult to spike your blood  
12:57sugar significantly so again we want to focus  on the carbs that matter in terms of insulin  
13:03and glucose because like I said they're very  few true zero carb foods number six is berries  
13:11one of my favorites is raspberries at five net  grams per 100 and a few berries go a long way so  
13:20this is five grams per 100 so if you have maybe  10 raspberries that's probably like 35 40 gram  
13:29of total berries so you would get less than two  grams in in 10 berries if you have black berries  
13:36it's about the same if you have strawberries  also about the same and blueberries come in  
13:43a little bit higher it doesn't necessarily taste  sweeter to to the tongue but it has almost twice  
13:51as high in sugar at nine now what makes berries so  unique and so attractive is not just that they are  
13:59very very low in sugar compared to other fruits  but also that they're much higher in fiber and  
14:06like we said the fiber further slows down this  small amount of carbohydrate so raspberries have  
14:14seven grams of fiber blackberries have about five  strawberries about six and blueberries about four  
14:22so compared to other fruits this is very unusual  that they have more fiber than they have sugar in  
14:30them other fruits are kind of the other way around  they probably have four five six times more sugar  
14:38than they do fiber so it's not just the amount  of sugar it is also how quickly it's absorbed  
14:45number five is nuts and here my favorite would be  Macadamia followed by pecans followed by walnuts  
14:53and then a lot of people in the low carb Community  also love almonds and peanuts so my macadamia nuts  
15:02have 5.2 gram of net carbs pecans have 4.3 walnuts  7.0 so those are very low especially when we look  
15:12at how much protein fat and fiber is in there as  well so this small amount of sugar is absorbed  
15:19very very slowly now almonds at 9.1 and peanuts  at 13 and a half so the amount of carbs doesn't  
15:31necessarily turn these into bad foods but a lot of  people as they start eating more and more almonds  
15:40they start getting reactions because almonds  actually has something called lectins that is  
15:46a way that plants defend themselves from getting  eaten it's type of mild poison if you will and  
15:54some people are very sensitive and other people  probably not so much but it is something to keep  
16:00in mind that if the more you eat of something  the greater the probability that your body will  
16:07develop a sensitivity to it and peanuts same thing  they also have lectins but further more peanuts of  
16:15course is not really a nut it's a legume it's  more like a bean like a kidney bean or black  
16:22bean it just has more protein and fat so people  sensitive to legumes and people sensitive to  
16:29lectins can start reacting to peanuts number four  is seeds and they're sort of similar to nuts in  
16:37their nutritional makeup nuts are probably more  of a snackable food whereas seeds would be more  
16:44something that you would add to a food they're  maybe not as tasty to some people at least not  
16:50all of them but flax Chia hemp and pumpkin seeds  are my favorite that I eat on a regular basis I  
17:00sprinkle them on on yogurt for example flax  has only 1.6 grams of net carbs Chia has 4.4  
17:10hemp has 3.4 and pumpkin 4.7 so these are very  small amounts and again just like nuts there is  
17:19a tremendous amount of protein fat and fiber  in these so these small amounts of carbs are  
17:25going to be absorbed extremely slowly so it  really doesn't matter we're not looking for a  
17:31zero number as much as we're looking for whether  it matters or not number three is fats and oils  
17:38so these are things you can cook with but also  things that you can supplement your calories if  
17:43you're really looking to be strict on a low carb  or ketogenic diet then you want to keep the carbs  
17:50very very low you want to keep your protein  moderate and then the rest becomes fat so you  
17:57kind of fill up on fat after that so extra virgin  olive oil would probably be my overall favorite  
18:06uh butter coconut oil MCT oil lard and Tallow  are other good versions and these are all good  
18:16because they require minimal processing they come  from a food source that is naturally very high in  
18:24fats we don't need to expose these foods to high  temperature high pressure and chemicals to get the  
18:31fat out of it and of course being pure fat these  would have all have zero grams of carbs zero fiber  
18:39Etc and one thing I want to point out there's a  lot of confusion about fat when we go on a low  
18:45carb high fat diet that it's okay to eat fat you  don't have to be afraid of fat but that does not  
18:53mean that more fat is always better you eat very  low carb you eat moderate protein and then you eat  
19:01fat to satiety but that does not mean that more  fat is better if you are fine with a black coffee  
19:11in the morning and that carries you to lunch or  dinner then adding butter to that coffee is not  
19:17an advantage it is only to help you transition so  if you go from a high carb or a moderate carb diet  
19:26to low carb then it's good to add a little extra  fat to help you transition to help you become fat  
19:34adapted especially the MCT oil you can have just  like a teaspoon of MCT oil to help you make some  
19:40ketones some quick energy but the goal is to  burn the fat off your body not to burn the fat  
19:50that you're eating so the more fat you're adding  in the diet the less the incentive is to burn it  
19:56off the body food number two is eggs and eggs  we can eat them whole but of course humans like  
20:04to mess with things so we often break them apart  into the white and into the Yoke and depending on  
20:12your belief system you might eat more or less of  one or the other but then when we look at the net  
20:20carbs they're all very very low in carbohydrates  so a whole egg has about 1.7% carbohydrate most  
20:29of that is in the Yol percentage wise so the white  has about7 and the yolk has about 3.6 but where a  
20:37lot of people get into trouble like bodybuilders  they hear that you the white egg white is where  
20:44you have the protein so they just separate out  the Yoke and other people hear that the Yol  
20:49has all the cholesterol so they cut it out so we  have all these people eating white omelettes and  
20:55drinking egg white out of the bar Bo and so forth  but the key here is to understand that nature  
21:03doesn't pack things together accidentally nature  created possibly the most perfect balanced food  
21:13available to us and it put the White and the Yoke  together and the difference here is that there are  
21:22different amino acids there different percentages  and ratios of amino acids in the Yol and in the  
21:28white so when we eat them separately we're  not getting as good a balance and when we eat  
21:35the whole egg we can utilize 49% of all the amino  acids can turn into body tissues they are so close  
21:45in the combinations of amino acids to what our  body needs to put together to make tissue that we  
21:52can use 49% which is the highest of any food that  we can eat eat other than Mother's Milk if we only  
22:01eat the white this drops tremendously but because  a lot of these combinations of amino acids we need  
22:09are in the Yol so they complement each other and  we only utilize 177% of the protein in the egg  
22:18white and what happens to the rest if we can't  make tissue the rest of it turns into glucose  
22:25stimulates blood sugar and in insulin so again not  nearly to the degree that a carbohydrate would but  
22:33it's still a whole lot more and it's probably  not what you're looking for when you're eating  
22:38egg whites and number one is dairy and it's again  in no particular order so I'm not ranking these  
22:45but Dairy just illustrates a lot of these points  so well that the combination matters so much so  
22:53we're going to look at skim milk whole milk half  and half heavy cream and cheese and we're going to  
23:00look at them in terms of net carbs and in terms  of fat and then also in terms of percentage of  
23:08calories from carbohydrate but we'll start with  these two and in terms of grams of carbohydrate  
23:16per 100 gram of food or fat per 100 gram of food  if we look at milk the the skim the hole Etc all  
23:27of these are B basically low carb foods and they  they're at five grams or less as we look at the  
23:35fat we see that skin milk obviously has virtually  no fat whole milk has more half and half has more  
23:42heavy cream has three times and cheese is close to  heavy cream in terms of fat content so as the fat  
23:51content increases and in cheese there's also more  protein the percentage of carbohydrate decreases  
24:00but still it's not a tremendous change the red  bar is still kind of similar but where it really  
24:07becomes a makes a difference is when we look at  the percentage of calories from carbohydrates  
24:13we're going to look at that over here and in skim  milk we think of milk as sort of a a protein food  
24:22Etc but in skim milk almost 70% of the calories  come from carbohydrate from lactose so it's  
24:32basically an almost all sugar food when we look at  skim milk when we add back or when we didn't take  
24:41away some of the fat in the whole milk now we drop  tremendously so that already gets down to almost  
24:49half of the calorie percentages when we look  at half and half or cream the percentages drop  
24:57further and further so we go from skin milk which  is a high carbohydrate food to cream which is a  
25:05very low carbohydrate food and then cheese would  be the lowest because there is a lot of protein  
25:12in there as well but the key Point here is like  we've talked about all throughout this video is  
25:17that it's not about the carbohydrates necessarily  it's about the carbohydrates that matter so in  
25:25skin milk it matters tremend tremendously because  the carbohydrates are most of the calories and  
25:33even though the carbohydrates change they don't  change dramatically they're roughly the same for  
25:42most dairy products however when we look at  the percentage of calories we go from a high  
25:49carbohydrate food to a almost a zero carbohydrate  food and that's what we're after the protein and  
25:57the fat is going to slow it down another way to  look at it of course is that with milk skin milk  
26:05or whole milk you could easily drink a cup or even  two and two cups of milk is going to have about 25  
26:12grams of sugar of milk sugar lactose whereas I'd  be hardpressed to think that you could drink two  
26:22cups of heavy cream or eat a pound of cheese in  one C so the more concentrated food is also going  
26:30to satisfy you more so that you end up eating  less so there's so many different factors you  
26:36end up eating less the fat slows it down and  the percentages drop down as well if you enjoy  
26:44these graphics and these tables and would like  to have your own copy I put them together in a  
26:49PDF for you so there's a link down below that you  can click and you can have your own version and  
26:54then obviously if you watch this video again  you can follow along and and really get all  
26:59the detail if you enjoyed this video you're  going to love that one and if you truly want  
27:04to master Health by understanding how the body  really works make sure you subscribe hit that  
27:09Bell and turn on all the notifications  so you never miss a life-saving video
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FAQs about This YouTube Video

1. What are the top 10 foods with no sugar and no carbs mentioned in the video?

The top 10 foods with no sugar and no carbs mentioned in the video include meat, non-sweet fruit, non-starchy vegetables, berries, seeds, fats and oils, and eggs.

2. How do these foods affect blood sugar and insulin levels?

These foods have a low carb and slow carb impact on blood sugar and insulin levels, emphasizing the importance of consuming low carb and slow carb foods rather than zero carb foods.

3. Why is it important to focus on low carb and slow carb foods instead of zero carb foods?

Focusing on low carb and slow carb foods is important as they have a more balanced impact on blood sugar and insulin levels, providing sustained energy and avoiding sudden spikes and crashes in blood sugar.

4. What role do non-sweet fruit and non-starchy vegetables play in a low carb diet?

Non-sweet fruit and non-starchy vegetables are essential in a low carb diet as they provide essential nutrients, fiber, and antioxidants while keeping the carb intake low.

5. How can the consumption of berries, seeds, fats, and oils benefit a low carb lifestyle?

Consuming berries, seeds, fats, and oils can benefit a low carb lifestyle by providing essential nutrients, healthy fats, and antioxidants, while keeping the carb intake low and promoting overall well-being.

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