Does Fiber Blood Sugars & the Glycemic Index

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In this video, Dr. Berg talks about Fiber, Carbs and Blood Sugars. It is very important to look at the type of carb that is included in the 20-50g while doing ketogenic diet. GI or Glycemic index is how fast the glucose is spiked in the blood. GL or Glycemic Load is the quantity of carbohydrate in the specific food and it affects the blood sugar. When reading the labels, also look at the sugar levels and avoid the ones that have high glycemic load.

• GI or Glycemic Index: less than 55 Low, 56-69 Moderate and greater than 70 High
• GL or Glycemic Load: less than 10 Low, 10-20 Moderate and greater than 20 High

Hey guys, in this video we are gonna talk about fibers, carbs and blood sugars. Now typically when you are doing the ketogenic diet plan you want to keep your carbs between 20 to 50 grams. But it is very important to look at the type of carbs that we are using when we are doing the calculations. There are two definitions that I want to define: no. 1 is something called the glycemic index. That is how fast the glucose is spiked in the blood. So it is how fast you consume the food and it is gonna raise the blood sugar that is the glycemic index. And then the glycemic load is the quantity of carbohydrate in that specific foods. Let’s say a certain food has a certain quantity of carbohydrate but most of it is fiber then this would be in the low side. Let’s me give you an example. Let’s just take a carrot for example, the glycemic index is 74, pretty high versus the potato the glycemic index is between a 100 and 60. It can actually be lower than a carrot if it’s just a boiled potato but the more that you cook it and mashed it, and breakdown the enzymes that carbohydrate is gonna be higher, higher and higher. Let’s just compare a boiled potato and a carrot. A boiled potato has a lower glycemic index but take a look at the glycemic load. It is 31, and that is very high. Anything over 20 is high. The glycemic load of a carrot is only 3 extremely low. Anything below 10 is low. A potato is 10 times higher than a carrot as far as the glycemic load goes and that has to do with the amount of fiber in carrots. There is not a lot of fibers in potatoes. Therefore you want to stay away from potatoes and carrots are much safer. However you could potentially consume a raw potato, that is like close to zero in the glycemic index but it is not very appetizing to consume. But as you cooked them, you released the sugars and it became higher and higher on the glycemic index. So now when you read the labels, don’t just look at the carbohydrates. Look at the sugar levels. If the sugars are low, chances are they are low in the glycemic load and avoid the ones that have glycemic load.

Dr. Eric Berg DC Bio:
Dr. Berg, 52 years of age is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. His clients include senior officials in the U.S. government and the Justice Department, ambassadors, medical doctors, high-level executives of prominent corporations, scientists, engineers, professors, and other clients from all walks of life. He is the author of The New Body Type Guide and other books published by KB Publishing. Dr. Berg trains chiropractors, physicians and allied healthcare practitioners in his methods, and to date he has trained over 2,500 healthcare professionals. He has taught students nutrition as an adjunct professor at Howard University.


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Disclaimer: Dr. Berg does not diagnose, treat or prevent any medical conditions; instead he helps people create their health to avoid health problems. He also works with their physicians, who then monitor their medications. Dr. Berg is not involved in advising alteration in medications.

This video is not designed to and does not provide medical advice, professional diagnosis, opinion, treatment or services to you or to any other individual. Through my videos, blog posts, website information, I give suggestions for you and your doctor to research and provide general information for educational purposes only. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.

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