100% Agree with this. As a Type II, my focus is more Blood Glucose Control than pure Keto. My reaction to some Sugar Alcohols and Resistant Fiber is unpredictable. Testing is KEY.
While I've never parachuted before, I think the metaphor works with what we choose to eat on keto - you're either going to pack your own parachute or let a trusted professional do it.
You hit the nail on the head!!! Test, test and test! Find out how things affect YOU. Then adjust accordingly without having to impose your view on everyone. Be teachable and be a learner. Excellent video!
@@robertshook3639 Therein lies part of the problem - there's no shortage of people in the keto/carnivore community that want to impose their view on everyone else.
This is why when a diabetic is newly diagnosed, that its very short sighted of insurance companies not to allow things like a 3 month or so CGM prescription, so the person cant take control and get to know exactly what food items do to them and help them take control and ownership. I think it would certainly save a lot of $ down the line in this way - at least for the ones who actually wanted to do the work and valued their health.
I am still trying to find my way after 4 years of "keto". I don't just fall of the wagon from time to time, I grab the reins and barrel over the cliff with the horse and the whole wagon. I completely crash all of it, and then start the slow climb up from the abyss. I am finally, after 4 years starting to realize that those temptations are a lie. That the joy you feel temporarily while eating anything is not worth the feeling the next ten days while you work off that one terrible choice.
When I cheat I use KETO treats so it's not like eating a stack of pancakes with a ton of real maple syrup,and then a candy bar and then icecream...sometimes one or 2 keto treats and I dont want to go completely off the rails and most of the time I don't break out of making ketones and it's not a disaster
Steve as usual, hit that nail right on the head! I am my wife's caregiver. She is a diabetic, and impaired from an aneurysm bleed 18 yrs ago now. Been about 10 years ago now she was diagnosed as diabetic, probably my fault for not watching things as I probably should have with working full time, as well. But since we got her a CGM (Dexcom G6) I've got a pretty good handle on what she can eat and what to ignore. When I screw up, and cave to my own temptations and also feed it to her, I know exactly what to expect and how long it will take me to get her back on track! She is from Idaho and love baked potato so I was really looking forward to your analysis on resistant starch. I think that is largely a bust, but it does not hurt her too bad once in a great while. My oldest son is strict Carnivore and finds it easy and simple, and, honestly, he is doing very, very well with his health and weight. It is a source of contention with his wife though. So, nothing is as easy as it might appear, I guess! Keep up the good work!
@@gabrial3377 No kidding... she was pre-diabetic, when my son started, and from what I understand, is full diabetic now. She has been in sports her whole life, but has family that is larger, but my son can't really explain it. I think she feels like, with him now being a trim 175# that he is rubbing it in her face! She knows what to do, but like a lot of folks, she won't do it under pressure. It is gonna cost her. I love her to death, she is a funny, delightful lady, mother 3 of my wonderful grand kids!
very well explained/expressed/presented! that's why we keep coming back to your channel! for well thought out, balanced thinking, easy to understand explanations on important topics! This will help so many people!
Congrats on the 300K! I think when Atkins talked about net carbs---he was mainly talking about fresh vegetables. Processed foods were not part of his equation. With everything--you have to look at the whole picture and I love that you do that and explain things with such common sense.
This is why those continuous monitors could be revolutionary when it comes to diabetes and weight loss. My husband has one and it completely changed his attitude about food. He has figured out what effects him and to what degree. This more than anything has helped him discipline what he eats.
There’s just really no getting away from reading ingredients, and understanding what the ingredients are. Your channel helps us all understand what some of these frankenfood ingredients really are. Thank you!
I wanted to scream "Preach harder for the people in the back!" We just have to keep praying for them. But seriously Keto is just another tool in our playbook for staying healthy. I'm a type 2 diabetic and do total carbs and do stricter ingredient control. This is why I appreciate your videos so much! While you promote this you don't expect anyone to do what you say. Tips and tricks. As always thank for sharing.
Thanks Steve, for me I count total carbs. It keeps me on track with less carb creep. I do eat primarily meat based. Glad you mentioned resistance starch, I never heard of that.
Hey thanks a lot for this conversation. I also like Dr Westman's thoughts on this and have moved to using TC instead of NC in the past year. After reflection, total carbs just seems like the more realistic approach. Thanks again...
Congratulations on 300K net subscribers! If you really want to make sure you prevail in any discussion, you must follow your *Period* with a period. Period. Don't even get me started on exclamation points!
❤️ love this. This is exactly my approach to this lifestyle. It makes it sustainable. In the beginning you have a learning curve and learning what works for you is important. Net vs total I now only use to determine if its a product or recipe I want to try.
Keto is King down 130lbs off 3 years only walking I always use Net carbs never total keeping it 20 net carbs or below while using weight now 20 to 50 net on maintenance..u do u..to help you stick to it..thanks for a chemistry lesson Steve KOKO keep on keeping on
Thanks for making the net car total carb issue clear. My daughter in law does net and that doesn't really seem legit in my mind. But I did smile when you mentioned Dr Eric Westman, as he is the one I have been following from the beginning and trust. He says just do total carbs and you can't go wrong. Im thinking that my metabolism and age do not allow me to do net and have weight loss success.
Congratulations on 300K! I am with you-I read the label in the store and if the math doesn't add up (or if the total carb count is 20 or over) I am going to leave it in the store. I don't trust manufacturer's labels. And of course, the easiest way to avoid all these problems is to eat "clean" most of the time and make your own goodies.
Great talk. I'm hitting 5 years keto this month. I pretty much know what is what now so I don't count carbs. I rarely buy packaged products but if I do the first thing I check is the ingredients. Most of the time the stuff goes back on the shelf.
Great topic. I like the analogy of medication strengths. As a side note, all serving sizes on packaged foods in Mexico are the same quantity by law which makes it so much easier to compare products. In my opinion, it's the very least that the government could do to protect us from a wildly out of control food industry.
Hi Steve, another great video. I have enough nutrition background to figure out when a product will never see the inside of my shopping cart. For me, I do net carbs but I don't use pre-packaged keto products unless they have a clean label (no resistant starch, no tapioca fiber, cassava fiber, Maltitol, etc.). I share your product testing with others so it is very beneficial and appreciated. I love how honest and open you are unlike so many vlogs that claim vegetables for instance have zero net carbs; they fall under the FDA's 0.5 guideline or just use any "Keto" package nutrition labels as the basis for their determination without pointing out the ingredients in the keto product.
Great video and great advice. Had friends trying to replace all their favorite foods with Keto friendly foods. (pancakes, breads, syrups and condiments, etc.) That immediately stopped any weight loss and ketosis. Went to counting actual carbs and voila...ketosis and weight loss. Again, awesome video and advice. Thank you, I'm sure you've helped a lot of frustrated people.
I hopped on the Keto bandwagon and counted net carbs. I put on weight. I gave up completely and put on more. I'm going to try again but count total carbs instead. If I do buy Keto-friendly foods, I will disregard their net carb count.
This really helped, thanks! I'm getting back into keto. I did it many years ago and was the healthiest I've ever been. Doing now for my health, but also weight loss. I do a lot of cooking from scratch, I need to completely ditch anything processed and just stay with total carbs. All the variations of fibers and starches- too much brain power, lol. Thanks!
I mostly knew this already, but I love the way you summed it up. I'm so glad that in the EU the nutrition labels are per 100 g/ml, that makes the decision making a lot easier. Although there are still ingredients to watch out for such as the ever annoying large amounts of maltitol in most sugar-free products. I don't have a medical need to be in ketosis and I stopped worrying about it or counting macros for about a year after I got under 150 lbs (BMI 23,5). Recently I did start counting my macros and calories again in hopes of losing a few more lbs. I do net carbs for the greater variety. In the first week I aimed for under 20 g net carbs to start fat adaptation. Now I only aim for no more than 30 g of net carbs to probably be in ketosis. And in reality I end up in the 30 - 40 g range so I may or may not be in ketosis or fat adapted. I wonder if hovering on the edge like I do might not be great for my energy levels, but the way I eat is yummy, sustainable (for me) and I am very slowly losing those last few lbs to my goal.
This is great info that should be especially helpful to those new to keto. I sure could have used this wisdom back in 2017 when I dove into this lifestyle & knew absolutely nothing. You AND Dr. Westman both rock. 👍🏻😊
💯💯💯 count before you buy is definitely the best method! This video goes to emphasize the importance of shopping around the outside of the store and treating any product labeled keto with caution. 😂
Hi Steve, Thanks for your reply. No, I have not read that book. The way I do keto is by eliminating high carb foods such as bread, potatoes, corn, rice, and cereal. So I know i've reduced my carbohydrate intake. I'm monitor my weight, sugar, metabolic health, and it seems to be improved. By the way, I love your recipes ! .
It's a great book. The way I explain it is the same as Dr. Westman who says "there is no such thing as a keto food or keto ingredient. Keto is a metabolic state." We avoid certain things not because they "aren't keto", but rather because it's just not worth spending our carb allotment on something like that when we can get far more nutritional bang for our buck with lower carb foods.
In the beginning is very important to track, but after a certain time we learn what to eat without counting all the time. In Europe in the labels the information is always for total carbs. The labels give the info per 100 grams and per serving, very easy to decide what to eat
Very good points there. What works for some people may not work for others as we are all individuals and that is in regard to all nutrition whether it be resistant starch or carbohydrates in general. Total carbs is the easiest to have total confidence in especially if you are trying to lose weight. I was poised to comment about Dr Westman using the Total Carbs when you just said it. Unfortunately it is far too easy to get caught up in following the numbers.
Thank you Steve for this video You really nailed it and I totally understood all you explained I also look at total carbs and look at all you said that you look for..and I never understood it till now....Really great video...Julianna
Thank you, i was wondering why i been on keto for over a week now and have only lost 1 pound. I was doing net carbs. 30 net carbs a day, zero sugar, but definitely not losing weight very fast. A lot of keto products, keyo breads, keto flour, skinny girl salad dressing and jams, i stopped drinking regular soda and sugar in my coffee and switched to splenda and diet coke or the little drink mix packets like crystal light. I didn't realize how many bad things are in that stuff.
What an IMPORTANT video! I agree - of course. To me, this is you at your best, Steve. I learned some things and you made it easier to explain to myself and to others. I go with total carbs, it’s easier. But I also don’t track them like I did at first. Thank you! ❤❤❤❤❤❤
Hi Steve. I totally agree with you that it is what works for us each as individuals. Very interesting video. Thanks for sharing your thoughts. Lots to think about.😊
Absolutely. I say it time and again: people need to own their own keto (and food responses). Part 2 is that people should respect that other people’s version of effective keto may be different than their own.
I like that approach to carbs, Its pretty much what I do - if it says keto friendly on the front I am immediately on alert. If its pre packaged, then I am checking the ingredients. Resistant? prove it to me. I dont count carbs as Im not really keto, just a type 2 keeping it under control with diet, but I am aware of them and what they might do to me.
I've started using a cgm, and the insite from that has changed my mind on net carbs. I have spikes eating low net carb items like 1g net carb tortillas that i had made a staple of my diet. I've started achieving the results I want and feeling good by avoiding carbs altogether when possible.
That's why I did the series of videos on tortillas. Most of them spiked my glucose (or tasted awful or caused me inflammation). The two brands where I feel the net carb counts were legit (and they taste good) are Ole Xtreme Wellness and La Bandarita.
Good stuff Steve! I think people who cling to the concept of resistant starch, don’t want to give up on eating pasta/potatoes/rice/bread. I’ve yet to see a TH-camr test the concept and get a positive result. Dr. Fung’s most recent post was about RS and while he mentioned it being a significant carb reduction, he also shows a graph with only a 10-20% reduction, which I don’t think is “significant”. Your comparison of 15g of sugar to 15g of psyllium husk powder had me questioning you, until I looked it up and saw that they were both 15 grams of carbs. :-)
When I used to teach statistics, I would explain that there is a difference between "statistical" significance and "practical" significance. I glucose spike of 100, reduced by 10-20%, while statically significant, has little practical value.
I just do what works for me. Everybody is different in using carbs. It’s individual. I count carbs as carbs. But it’s up to each person. Do the research for yourself. ❤ Thank you for all the research you do. I appreciate it.
Thanks again for sharing, Steve! I’m not super scientific, so total carbs for me 😂 As you said, many companies “fudge” their ingredients to appear “keto friendly”, but they’re really not. (Not an exact quote) If I were a content creator like you, I’d probably test products much like you. I find it easier for myself to keep to total carbs, BUT, I’m not denying that there’s a definite use for net carb counting. Although, like you, I tend to know which foods work best for me and which don’t. I appreciate you taking the time to explain this in such detail for everyone! Your videos are ALWAYS helpful 😊 Thank you so much! Happy Cinco De Mayo, btw! And I didn’t get to comment yesterday, but, May the 4th be with you! 😁
Great explanation of total carbs vs net carbs. FYI - did not receive an email notification of this video. 😥Maybe there is a delay from post to notification under an hour.
Not sure which is worst the FDA or NHTSA. LOL I agree with you on every point of this video. Reading the label and the ingredients is the most important why to stay keto.
Sadly, your logic is right on, and I put a lot of items back on the shelf. I miss being ignorant. Sigh. Thank you for the testing, insight, and reasonable approach to evaluating these things. My results don't always echo yours, but that's kind of the point. You provide good information and testing process suggestions. Seeing that everyone is unique, we're all ultimately responsible for proving results up for ourselves!
I was using this "keto" flour that has bamboo fiber that I have to combine raw ingredients to get. Type 2 diabetic here, so I am pretty careful and watch glucose closely. Here is what the flour did to glucose and I don't know how to gauge the reaction of my body. I use a Libre2 CGM. Had a pretty significant spike (or at least more than I like). It was about a 25 point rise in approximately 45 minutes. But when it hit the peak, it started coming down (plummeting is more like the correct word). Within 15-20 minutes, BS had dropped to starting point, and continued downward until I had a low glucose episode. Fortunately, it stopped at 65 and rose to low 70s. Stayed steady in the 70s/low 80s for the remainder of the day. I used the flour to make biscuits and waffles on several occasions. Results were the same every time. A very quick rise and then plummeting of glucose with glucose finally stabilizing at a very good number and staying there. I don't know how to view this. The ingredients of this "keto flour" were bamboo fiber, ultra fine almond flour, egg white protein, and xanthin gum.
Check with Dr. Eric Westman on this. He says to count total carbs, and keep them at 20g or below per day to stay in ketosis. Thanks for all your great videos !!
Have you read his book, "End Your Carb Confusion"? That 20g total carbs is what he calls "Prescription Strength" keto. He's not dogmatic and he says that different people may consume varying amounts of carbs and stay in ketosis. I certainly don't stay under 20g total carbs and I've measured myself out of ketosis less than 10 times in the last 6 years (and that was due to cheat days).
Thank you for taking the time on your recipes to figure total carbs. That's what I count. Many times,I'll go to a "Keto" recipe that only has net carbs. I don't read any further.
Thanks for sharing this. My good old fashioned glucose meter tells the ultimate truth concerning 'fibers' vs carbs. For me, the problem is translating the zero sugar on labels vs 2 or 3 things (other than sugar alcohols) in the ingredient list to the reality that the item tastes sweet. My blood sugar levels and general less than optimal feeling verify that something is lacking in the info.
My general rule is net carbs for "real food" like vegetables or other things we have eaten for millennia. With processed foods I am much more careful. As you say some "fiber" is not really fiber then but you can be pretty sure that the fiber in cauliflower is actually going to be fiber in the original sense. I feel that this approach works pretty well for me. Sucralose that works for some people is not ideal for me. I can have it at times but too often and it stalls me. Erythritol works well for me so for protein powder I now do pure casein or beef and add a bit of erythritol and cocoa powder and I get a pretty taste protein shake that is not too high in carbs and that does not upset my stomach as whey can, even pure. I am glad my country does not do the serving size thing with carbs, here it is just listed as say 3 g per 100 g/100 ml and you can decide yourself if that is a lot or not. For some things, that would be too much, for others, it is perfect. Since it is not serving size, you go with what you actually eat. In the end, service is just that, what you eat and not what some scientist think is a serving size. Sometimes I will eat 5 times what is expected and sometimes half of what is expected but if I know the amount I have had, I know how many carbs it was.
Cronometer is the tracking app I prefer & subscribed years ago when it first rolled out. Right now, especially after having back surgery....protein is paramount to my healing. Some may disagree with my relaxed pseudeo form of "protein" consumption, & Geri-fied macro counting. I can't prepare foods now & prior to SX, mass produced meat & portioned it for the freezer to make it easy on the food prep for my hubby. Grab, thaw & go! Here comes the fighting words.....I will drink #ketochow if need be 😮 Thank you for this weeks informative pod! Cheers🥂 Geri in NWWI
Wow this was a great explanation. I also don't count anymore but I used to. It does get complicated but I just eat meat and low carb veggies and occasionally a tortilla. I do make chaffles and noodles out of eggs and cream cheese on occasion. I've had no problems doing it this way. Sure would have been nice to have this video when I started though. I'm sure you helped a lot of people.
Great video Steve! When I started Keto 3 years ago I was only counting net carbs and eating a lot of the pre-packaged keto bars and desserts. And I still lost weight. Now in my third year and currently doing Carnivore for at least 100 days ( day 67 today), I eat basically no carbs at the moment. I've been using some rubs and spices that I think have slowed my progress. For May I'm sticking with salt pepper garlic.... And only eating BBBE. Trying to get past a plateau and get those last 20 pounds off!
I started out as a "net carb" girl about 4 years ago. As keto became more automatic, and my sweet tooth dissipated, I've definitely embraced the "total carb" priority.
I'm very serious. About the only time I have sweets are when I'm doing a review. Given how little I eat keto bread/tortillas, I'm still pretty safe with total carbs.
Great video! I agree with all you said. Perhaps those just starting on keto, it may be less difficult. But in the long run, total carbs provide the best outcome.
100% Agree with this. As a Type II, my focus is more Blood Glucose Control than pure Keto. My reaction to some Sugar Alcohols and Resistant Fiber is unpredictable. Testing is KEY.
While I've never parachuted before, I think the metaphor works with what we choose to eat on keto - you're either going to pack your own parachute or let a trusted professional do it.
You hit the nail on the head!!! Test, test and test! Find out how things affect YOU. Then adjust accordingly without having to impose your view on everyone. Be teachable and be a learner. Excellent video!
@@robertshook3639 Therein lies part of the problem - there's no shortage of people in the keto/carnivore community that want to impose their view on everyone else.
This is why when a diabetic is newly diagnosed, that its very short sighted of insurance companies not to allow things like a 3 month or so CGM prescription, so the person cant take control and get to know exactly what food items do to them and help them take control and ownership. I think it would certainly save a lot of $ down the line in this way - at least for the ones who actually wanted to do the work and valued their health.
Maltitol is a disaster. 💩
That number 300K next to Serious Keto looks amazing. Here's to 300K more 🍻
I am still trying to find my way after 4 years of "keto".
I don't just fall of the wagon from time to time, I grab the reins and barrel over the cliff with the horse and the whole wagon. I completely crash all of it, and then start the slow climb up from the abyss.
I am finally, after 4 years starting to realize that those temptations are a lie. That the joy you feel temporarily while eating anything is not worth the feeling the next ten days while you work off that one terrible choice.
You are not alone.
Well said
When I cheat I use KETO treats so it's not like eating a stack of pancakes with a ton of real maple syrup,and then a candy bar and then icecream...sometimes one or 2 keto treats and I dont want to go completely off the rails and most of the time I don't break out of making ketones and it's not a disaster
Steve as usual, hit that nail right on the head! I am my wife's caregiver. She is a diabetic, and impaired from an aneurysm bleed 18 yrs ago now. Been about 10 years ago now she was diagnosed as diabetic, probably my fault for not watching things as I probably should have with working full time, as well. But since we got her a CGM (Dexcom G6) I've got a pretty good handle on what she can eat and what to ignore. When I screw up, and cave to my own temptations and also feed it to her, I know exactly what to expect and how long it will take me to get her back on track! She is from Idaho and love baked potato so I was really looking forward to your analysis on resistant starch. I think that is largely a bust, but it does not hurt her too bad once in a great while. My oldest son is strict Carnivore and finds it easy and simple, and, honestly, he is doing very, very well with his health and weight. It is a source of contention with his wife though. So, nothing is as easy as it might appear, I guess! Keep up the good work!
Why wife mad about him being carnivore? It would be good for her also.
@@gabrial3377 No kidding... she was pre-diabetic, when my son started, and from what I understand, is full diabetic now. She has been in sports her whole life, but has family that is larger, but my son can't really explain it. I think she feels like, with him now being a trim 175# that he is rubbing it in her face! She knows what to do, but like a lot of folks, she won't do it under pressure. It is gonna cost her. I love her to death, she is a funny, delightful lady, mother 3 of my wonderful grand kids!
very well explained/expressed/presented! that's why we keep coming back to your channel! for well thought out, balanced thinking, easy to understand explanations on important topics! This will help so many people!
Congrats on the 300K! I think when Atkins talked about net carbs---he was mainly talking about fresh vegetables. Processed foods were not part of his equation. With everything--you have to look at the whole picture and I love that you do that and explain things with such common sense.
Thank you! Thank you! Thank you! Finally someone who understands total/net carbs! Love this channel!!
This is why those continuous monitors could be revolutionary when it comes to diabetes and weight loss. My husband has one and it completely changed his attitude about food. He has figured out what effects him and to what degree. This more than anything has helped him discipline what he eats.
Agree and why I think Dr.'s should allow for non insulin users. I know some do, but I didn't qualify because I am not on insulin.
They should just be sold to the general public over the counter but that would ruin the total SCAM between docs and insurance AND manufacturers
Docs are in on the scam
Magically my comment that makes a solid point was pulled down (it including insurance companies)
There’s just really no getting away from reading ingredients, and understanding what the ingredients are. Your channel helps us all understand what some of these frankenfood ingredients really are. Thank you!
So sensible. That's what I like about you!
I wanted to scream "Preach harder for the people in the back!" We just have to keep praying for them.
But seriously Keto is just another tool in our playbook for staying healthy. I'm a type 2 diabetic and do total carbs and do stricter ingredient control. This is why I appreciate your videos so much! While you promote this you don't expect anyone to do what you say. Tips and tricks. As always thank for sharing.
Thanks Steve, for me I count total carbs. It keeps me on track with less carb creep. I do eat primarily meat based. Glad you mentioned resistance starch, I never heard of that.
THIS IS WONDERFUL! Thanks again, Steve!
Hey thanks a lot for this conversation. I also like Dr Westman's thoughts on this and have moved to using TC instead of NC in the past year. After reflection, total carbs just seems like the more realistic approach. Thanks again...
Congratulations on 300K net subscribers!
If you really want to make sure you prevail in any discussion, you must follow your *Period* with a period. Period.
Don't even get me started on exclamation points!
Dr. Westman told me whole carbs only. I disobeyed and gained back 15 of the 65 pounds I had lost. Bummer, but it sure answered my question.
For some folks, that's the only way to do it
Who is Dr. Westman? Where do you find his info?
❤️ love this. This is exactly my approach to this lifestyle. It makes it sustainable. In the beginning you have a learning curve and learning what works for you is important. Net vs total I now only use to determine if its a product or recipe I want to try.
Excellent discussion.
When people ask me about net versus total, I will point them to this thorough video.
Pragmatic videos are my fave!
Keto is King down 130lbs off 3 years only walking I always use Net carbs never total keeping it 20 net carbs or below while using weight now 20 to 50 net on maintenance..u do u..to help you stick to it..thanks for a chemistry lesson Steve KOKO keep on keeping on
As a diabetic on insulin, total carbs is the only thing that works to keep my readings in the "don't need to take quick acting" as I stay at
Yes! I love your saying - your mileage may vary - and that is so true, especially between total and net carb impacts.
Thanks for making the net car total carb issue clear. My daughter in law does net and that doesn't really seem legit in my mind. But I did smile when you mentioned Dr Eric Westman, as he is the one I have been following from the beginning and trust. He says just do total carbs and you can't go wrong. Im thinking that my metabolism and age do not allow me to do net and have weight loss success.
Congratulations on 300K! I am with you-I read the label in the store and if the math doesn't add up (or if the total carb count is 20 or over) I am going to leave it in the store. I don't trust manufacturer's labels. And of course, the easiest way to avoid all these problems is to eat "clean" most of the time and make your own goodies.
Great talk. I'm hitting 5 years keto this month. I pretty much know what is what now so I don't count carbs. I rarely buy packaged products but if I do the first thing I check is the ingredients. Most of the time the stuff goes back on the shelf.
Great topic. I like the analogy of medication strengths. As a side note, all serving sizes on packaged foods in Mexico are the same quantity by law which makes it so much easier to compare products. In my opinion, it's the very least that the government could do to protect us from a wildly out of control food industry.
Hi Steve, another great video. I have enough nutrition background to figure out when a product will never see the inside of my shopping cart. For me, I do net carbs but I don't use pre-packaged keto products unless they have a clean label (no resistant starch, no tapioca fiber, cassava fiber, Maltitol, etc.). I share your product testing with others so it is very beneficial and appreciated. I love how honest and open you are unlike so many vlogs that claim vegetables for instance have zero net carbs; they fall under the FDA's 0.5 guideline or just use any "Keto" package nutrition labels as the basis for their determination without pointing out the ingredients in the keto product.
Great video and great advice. Had friends trying to replace all their favorite foods with Keto friendly foods. (pancakes, breads, syrups and condiments, etc.) That immediately stopped any weight loss and ketosis. Went to counting actual carbs and voila...ketosis and weight loss. Again, awesome video and advice. Thank you, I'm sure you've helped a lot of frustrated people.
I hopped on the Keto bandwagon and counted net carbs. I put on weight. I gave up completely and put on more. I'm going to try again but count total carbs instead. If I do buy Keto-friendly foods, I will disregard their net carb count.
@@stormet54 Don't give up! It works and will really make a difference in how you feel physically and how you feel about yourself. You can do it.
This really helped, thanks! I'm getting back into keto. I did it many years ago and was the healthiest I've ever been. Doing now for my health, but also weight loss. I do a lot of cooking from scratch, I need to completely ditch anything processed and just stay with total carbs. All the variations of fibers and starches- too much brain power, lol. Thanks!
I mostly knew this already, but I love the way you summed it up.
I'm so glad that in the EU the nutrition labels are per 100 g/ml, that makes the decision making a lot easier. Although there are still ingredients to watch out for such as the ever annoying large amounts of maltitol in most sugar-free products.
I don't have a medical need to be in ketosis and I stopped worrying about it or counting macros for about a year after I got under 150 lbs (BMI 23,5).
Recently I did start counting my macros and calories again in hopes of losing a few more lbs.
I do net carbs for the greater variety. In the first week I aimed for under 20 g net carbs to start fat adaptation. Now I only aim for no more than 30 g of net carbs to probably be in ketosis. And in reality I end up in the 30 - 40 g range so I may or may not be in ketosis or fat adapted.
I wonder if hovering on the edge like I do might not be great for my energy levels, but the way I eat is yummy, sustainable (for me) and I am very slowly losing those last few lbs to my goal.
Thanks Steve for all the research you do to help us better unstand our keto journey.
This is great info that should be especially helpful to those new to keto. I sure could have used this wisdom back in 2017 when I dove into this lifestyle & knew absolutely nothing. You AND Dr. Westman both rock. 👍🏻😊
Thank you Steve. Very informative. Net carbs are really deceiving! Not good for anyone. Have a great week!
💯💯💯 count before you buy is definitely the best method! This video goes to emphasize the importance of shopping around the outside of the store and treating any product labeled keto with caution. 😂
Hi Steve,
Thanks for your reply.
No, I have not read that book. The way I do keto is by eliminating high carb foods such as bread, potatoes, corn, rice, and cereal. So I know i've reduced my carbohydrate intake. I'm monitor my weight, sugar, metabolic health, and it seems to be improved. By the way, I love your recipes !
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It's a great book. The way I explain it is the same as Dr. Westman who says "there is no such thing as a keto food or keto ingredient. Keto is a metabolic state." We avoid certain things not because they "aren't keto", but rather because it's just not worth spending our carb allotment on something like that when we can get far more nutritional bang for our buck with lower carb foods.
In the beginning is very important to track, but after a certain time we learn what to eat without counting all the time. In Europe in the labels the information is always for total carbs. The labels give the info per 100 grams and per serving, very easy to decide what to eat
Very good points there. What works for some people may not work for others as we are all individuals and that is in regard to all nutrition whether it be resistant starch or carbohydrates in general.
Total carbs is the easiest to have total confidence in especially if you are trying to lose weight. I was poised to comment about Dr Westman using the Total Carbs when you just said it. Unfortunately it is far too easy to get caught up in following the numbers.
Thank you Steve for this video You really nailed it and I totally understood all you explained I also look at total carbs and look at all you said that you look for..and I never understood it till now....Really great video...Julianna
I like Pragmatic Keto, Steve. Thank you for this.
Thank you, i was wondering why i been on keto for over a week now and have only lost 1 pound. I was doing net carbs. 30 net carbs a day, zero sugar, but definitely not losing weight very fast. A lot of keto products, keyo breads, keto flour, skinny girl salad dressing and jams, i stopped drinking regular soda and sugar in my coffee and switched to splenda and diet coke or the little drink mix packets like crystal light. I didn't realize how many bad things are in that stuff.
Thank you, Steve. That’s the best answer I’ve heard yet on this!
What an IMPORTANT video! I agree - of course. To me, this is you at your best, Steve. I learned some things and you made it easier to explain to myself and to others. I go with total carbs, it’s easier. But I also don’t track them like I did at first. Thank you! ❤❤❤❤❤❤
Hi Steve. I totally agree with you that it is what works for us each as individuals. Very interesting video. Thanks for sharing your thoughts. Lots to think about.😊
Thank you Steve! Very informative! I’ll be sticking with total carbs.
thank you for an informative video, much appreciated, just reinforces that blood sugar testing on an individual basis is critical
Absolutely. I say it time and again: people need to own their own keto (and food responses). Part 2 is that people should respect that other people’s version of effective keto may be different than their own.
Thank you for this video - very similar to my thoughts on carbs. Dr Westman rocks!!
I like that approach to carbs, Its pretty much what I do - if it says keto friendly on the front I am immediately on alert. If its pre packaged, then I am checking the ingredients. Resistant? prove it to me. I dont count carbs as Im not really keto, just a type 2 keeping it under control with diet, but I am aware of them and what they might do to me.
very helpful , clear information. That's how I am navigating it starting out. It's just easier for me.
I've started using a cgm, and the insite from that has changed my mind on net carbs. I have spikes eating low net carb items like 1g net carb tortillas that i had made a staple of my diet. I've started achieving the results I want and feeling good by avoiding carbs altogether when possible.
That's why I did the series of videos on tortillas. Most of them spiked my glucose (or tasted awful or caused me inflammation). The two brands where I feel the net carb counts were legit (and they taste good) are Ole Xtreme Wellness and La Bandarita.
Thank you for this factual, science based information.
Good stuff Steve! I think people who cling to the concept of resistant starch, don’t want to give up on eating pasta/potatoes/rice/bread. I’ve yet to see a TH-camr test the concept and get a positive result. Dr. Fung’s most recent post was about RS and while he mentioned it being a significant carb reduction, he also shows a graph with only a 10-20% reduction, which I don’t think is “significant”.
Your comparison of 15g of sugar to 15g of psyllium husk powder had me questioning you, until I looked it up and saw that they were both 15 grams of carbs. :-)
When I used to teach statistics, I would explain that there is a difference between "statistical" significance and "practical" significance. I glucose spike of 100, reduced by 10-20%, while statically significant, has little practical value.
I had no idea about fiber possibly being problematic!! Thanks so much!!
Well done Sir! Congratulations on 300K
I just do what works for me. Everybody is different in using carbs. It’s individual. I count carbs as carbs. But it’s up to each person. Do the research for yourself. ❤ Thank you for all the research you do. I appreciate it.
Thank you so much for this Steve. So very helpful! I'll be listening to this video again.
Thanks again for sharing, Steve! I’m not super scientific, so total carbs for me 😂 As you said, many companies “fudge” their ingredients to appear “keto friendly”, but they’re really not. (Not an exact quote) If I were a content creator like you, I’d probably test products much like you. I find it easier for myself to keep to total carbs, BUT, I’m not denying that there’s a definite use for net carb counting. Although, like you, I tend to know which foods work best for me and which don’t. I appreciate you taking the time to explain this in such detail for everyone! Your videos are ALWAYS helpful 😊 Thank you so much! Happy Cinco De Mayo, btw! And I didn’t get to comment yesterday, but, May the 4th be with you! 😁
Nice video! You should do a video on all the products that you totally approve such as the tortillas you mentioned.
Great explanation of total carbs vs net carbs. FYI - did not receive an email notification of this video. 😥Maybe there is a delay from post to notification under an hour.
Not sure which is worst the FDA or NHTSA. LOL I agree with you on every point of this video. Reading the label and the ingredients is the most important why to stay keto.
Great video. I’ve appreciated all your glucose testing through the years.
Thanks Steve
Thank you for making carb counting just a little easier to understand! Great video!
Sadly, your logic is right on, and I put a lot of items back on the shelf. I miss being ignorant. Sigh. Thank you for the testing, insight, and reasonable approach to evaluating these things. My results don't always echo yours, but that's kind of the point. You provide good information and testing process suggestions. Seeing that everyone is unique, we're all ultimately responsible for proving results up for ourselves!
Well said.... it's the insulin response that counts!
I agree which is why I think using a CGM is so important.
@@johnpalmer5131 Indeed! Real time tracking of insulin is gold.
Good to know about maltitol. I did not realize how high it is on glycemic index.
Thanks Steve…..as always , much appreciated insights!
Really helpful information. Thanks so much, Steve!
I was using this "keto" flour that has bamboo fiber that I have to combine raw ingredients to get. Type 2 diabetic here, so I am pretty careful and watch glucose closely. Here is what the flour did to glucose and I don't know how to gauge the reaction of my body. I use a Libre2 CGM. Had a pretty significant spike (or at least more than I like). It was about a 25 point rise in approximately 45 minutes. But when it hit the peak, it started coming down (plummeting is more like the correct word). Within 15-20 minutes, BS had dropped to starting point, and continued downward until I had a low glucose episode. Fortunately, it stopped at 65 and rose to low 70s. Stayed steady in the 70s/low 80s for the remainder of the day. I used the flour to make biscuits and waffles on several occasions. Results were the same every time. A very quick rise and then plummeting of glucose with glucose finally stabilizing at a very good number and staying there. I don't know how to view this.
The ingredients of this "keto flour" were bamboo fiber, ultra fine almond flour, egg white protein, and xanthin gum.
Very valid points. I've experienced extreme spikes from tapioca starch.
Check with Dr. Eric Westman on this. He says to count total carbs, and keep them at 20g or below per day to stay in ketosis. Thanks for all your great videos !!
Have you read his book, "End Your Carb Confusion"? That 20g total carbs is what he calls "Prescription Strength" keto. He's not dogmatic and he says that different people may consume varying amounts of carbs and stay in ketosis. I certainly don't stay under 20g total carbs and I've measured myself out of ketosis less than 10 times in the last 6 years (and that was due to cheat days).
Great video. I agree with and have adopted this approach. It has served me well.
Thank you for taking the time on your recipes to figure total carbs. That's what I count. Many times,I'll go to a "Keto" recipe that only has net carbs. I don't read any further.
Thanks for sharing this. My good old fashioned glucose meter tells the ultimate truth concerning 'fibers' vs carbs. For me, the problem is translating the zero sugar on labels vs 2 or 3 things (other than sugar alcohols) in the ingredient list to the reality that the item tastes sweet. My blood sugar levels and general less than optimal feeling verify that something is lacking in the info.
Thanks so much for this great info! Really appreciate your excellent explanation, as always.
Thank you for that. It really helped!
Great video as usual. Congrats on the well deserved 300,000 mark.
My general rule is net carbs for "real food" like vegetables or other things we have eaten for millennia. With processed foods I am much more careful. As you say some "fiber" is not really fiber then but you can be pretty sure that the fiber in cauliflower is actually going to be fiber in the original sense. I feel that this approach works pretty well for me. Sucralose that works for some people is not ideal for me. I can have it at times but too often and it stalls me. Erythritol works well for me so for protein powder I now do pure casein or beef and add a bit of erythritol and cocoa powder and I get a pretty taste protein shake that is not too high in carbs and that does not upset my stomach as whey can, even pure.
I am glad my country does not do the serving size thing with carbs, here it is just listed as say 3 g per 100 g/100 ml and you can decide yourself if that is a lot or not. For some things, that would be too much, for others, it is perfect. Since it is not serving size, you go with what you actually eat. In the end, service is just that, what you eat and not what some scientist think is a serving size. Sometimes I will eat 5 times what is expected and sometimes half of what is expected but if I know the amount I have had, I know how many carbs it was.
Thank you for this!
I’ve done both net carbs and total carbs. Total is easier for me. I did Atkins by two of his books. I only remember him talking about total carbs.
Thanks for getting into it all
Good food for thought. Thank you.
This is a great video and very clarifying for me. Thanks dude!
Always enjoy you comment sense approach, Steve.
Great Explanation Steve and Congratulation on 300K!
👍Appreciate your educated opinions, good enough for me. I stay away from packaged, even keto, so called food.
Cronometer is the tracking app I prefer & subscribed years ago when it first rolled out. Right now, especially after having back surgery....protein is paramount to my healing.
Some may disagree with my relaxed pseudeo form of "protein" consumption, & Geri-fied macro counting. I can't prepare foods now & prior to SX, mass produced meat & portioned it for the freezer to make it easy on the food prep for my hubby. Grab, thaw & go!
Here comes the fighting words.....I will drink #ketochow if need be 😮 Thank you for this weeks informative pod!
Cheers🥂 Geri in NWWI
Wow this was a great explanation. I also don't count anymore but I used to. It does get complicated but I just eat meat and low carb veggies and occasionally a tortilla. I do make chaffles and noodles out of eggs and cream cheese on occasion. I've had no problems doing it this way. Sure would have been nice to have this video when I started though. I'm sure you helped a lot of people.
Great video Steve! When I started Keto 3 years ago I was only counting net carbs and eating a lot of the pre-packaged keto bars and desserts. And I still lost weight. Now in my third year and currently doing Carnivore for at least 100 days ( day 67 today), I eat basically no carbs at the moment. I've been using some rubs and spices that I think have slowed my progress. For May I'm sticking with salt pepper garlic.... And only eating BBBE. Trying to get past a plateau and get those last 20 pounds off!
Fantastic video Steve 👏. Great description on Net vs Total Carbs! Many congratulations on the 300K 🔥
I do strict total carbs. Anything marked "keto friendly" most of the time has crap ingredients
Great Video. Nice to see you getting back to a hyper-keto-focused podcast!
There's only so much you can say about keto over the course of nearly 200 podcasts...
@@SeriousKeto I can see that. Thanks for what you do bring to the keto community!
I agree 100%! Great explanation and video. Thanks Steve!
Glad you liked it!
Excellent breakdown! Thanks so much for laying it all out as you always do!! You rock the keto world🤩
Thank you so much for this!
Such a good explanation, and great reminder of what to look for! Thanks Steve
Great presentation. Thank you Steve.
Thanks Steve!!!
Great info. I personally don't trust any processed food label. Total all the way.
Steve great video. Thank you. I go with total carbs. 300K is awesome. Have a great week.
I started out as a "net carb" girl about 4 years ago. As keto became more automatic, and my sweet tooth dissipated, I've definitely embraced the "total carb" priority.
I'm very serious. About the only time I have sweets are when I'm doing a review. Given how little I eat keto bread/tortillas, I'm still pretty safe with total carbs.
I'm meant to type "I'm very similar". I'd love to blame it on autocorrect, but sometimes my brain and fingers don't communicate well.
Great video! I agree with all you said. Perhaps those just starting on keto, it may be less difficult. But in the long run, total carbs provide the best outcome.
Thank you. Great information! More like this, and cooking videos.