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The Lowest and Highest Carb Vegetables are…


let’s talk about the vegetables that
have the lowest net carb ratio now when we’re talking about net carb we’re
talking about taking the total carb and minusing the fiber why do we do that
because fiber has a zero effect on insulin and blood sugars our bodies
cannot digest fiber we feed it to our microbes that then turn it into some
some food for our colon cells but fiber does not affect insulin or blood sugars
so you don’t have to worry about that now in this category right here okay
these are all the vegetables that have less than one carb per cup that’s pretty
low okay beet greens arugula lettuce look at this point two point four point six
bok choy 0.8 chard endive mustard green spinach sprouts have point one romaine
lettuce and watercress okay less than one carb you’re allowed 20 grams per day
okay we’re not even talking about one card per cup so sometimes when people do
keto they’re afraid to eat too many vegetables because it’s carb but look at
this if you’re consuming these it’s basically insignificant it is not going
to stop you from losing weight it provides other benefits of fiber and
nutrients a vitamin C folate a lot of minerals potassium magnesium things like
that then we have the group of vegetables over here with less than
three carbs okay a lot of them are like one point something and two and this is
per cup avocado is two grams of carb per cup which is kind of like one medium
sized avocado asparagus 2.4 celery one point four chili pepper one point four
grams of carb okay and this is net carb cucumbers 3.0 eggplants 2.3 mushrooms
2.2 pickles 1.9 radish 2.0 zucchini 2.4 cabbages 3.0 so you can see these are
pretty low too because we are allowed 20 to 50 grams of carbs so you don’t
have to worry about gaining weight or being out of ketosis when you’re
consuming vegetables in fact I don’t even count them at all because I think
they’re necessary now let’s take the flip side of that what vegetables have
the highest carb okay net carb are artichokes are 11 grams per cup okay
still it’s still within the range pumpkin six point nine rutabaga eight
point nine turnip 6.0 tomato four point eight again this is you really don’t
have to worry about Tomatoes I mean it’s not that high per cup okay beet is nine
it’s a little higher but guess what with the fiber it’s still in the range but
potato we want to stay away from that that’s 33 okay stay away from potato
corn is 21 that’s pretty high right but this is GMO so you want to stay away
from that too squash is four point eight that’s fine but look at this peas are 14
it’s pretty high so I would say out of all these vegetables right here peas are
probably the ones that you probably don’t want to consume large quantities
if you’re on keto but still one cup is 14 you’d still be okay if you did that
all right so I have a lot of interesting videos on vegetables if you want to
check out some more I put them on the screen right here

Randall Smitham

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100 COMMENTS

  1. Robert Powell Posted on March 8, 2020 at 5:11 pm

    Carrots are by far my favourite vegetable. There's always concerns from people about carrots on Keto because they have higher sugar content than most veggies, but at about 4-5g per 100g serving having one per meal is really not bad. Especially for 2mad or omad. Been eating them almost everyday while on Keto and no issues. Then there's all the nutrients that it provides such as Vitamins A, K, C, and potassium.

    Reply
  2. Theresa M Posted on March 8, 2020 at 5:13 pm

    How do pickles have fewer carbs than cucumbers?

    Reply
  3. Indian Kitchen in USA Posted on March 8, 2020 at 5:15 pm

    Great video… I would love to learn more about how carb requirements varies for people who perform mentally exhausting job vs physically exhausting job.. thanks 🙏🏻

    Reply
  4. Carbage Man Posted on March 8, 2020 at 5:19 pm

    Didn't see broccoli or cauliflower.

    Reply
  5. umar usman Posted on March 8, 2020 at 5:19 pm

    Thanks,
    we in Punjab (India or Pakistan) consumed a,lot of onion , is it ok ?

    Reply
  6. لُــجين لولو Posted on March 8, 2020 at 5:23 pm

    Dr thank you so much
    .. نتبع قناتك بالعربي شكرا

    Reply
  7. Haj sai Posted on March 8, 2020 at 5:23 pm

    There’s is YouTube channel that’s translating ur video to another language and getting so much views

    Reply
  8. Living One Day at a Time Posted on March 8, 2020 at 5:25 pm

    In addition to carb and glycemic count, one should avoid vegetables and fruits based on the Omega 6 to 3 ratio. Chronic diseases thrive in a high Omega 6 diet. Grass fed finish beef is a 1:1 ratio which is good. Grain fed meats are high in Omega 6.

    Reply
  9. Anthuan Juarez Posted on March 8, 2020 at 5:32 pm

    Dr. Eric Berg! ⭐️

    Reply
  10. Artfully Gifted Posted on March 8, 2020 at 5:39 pm

    Unfortunately I don't care for the taste of many veggies and I have digestive issues with some so I tend to be carnivore mostly.

    Reply
  11. Hamsalekha venkatesh Posted on March 8, 2020 at 5:49 pm

    carrots ? They have little high carbs right

    Reply
  12. Narayan murthi Posted on March 8, 2020 at 5:52 pm

    Dr Berg why did you leave Cauliflower out? Is it a carb filled vegetable?

    Reply
  13. Kitty Kat Posted on March 8, 2020 at 5:55 pm

    I have a bad feeling about bell peppers as they are the easiest to slice and grab on the run, they were to good to be true but wonder why he didn’t mention them since they are so widely used.

    Reply
  14. Southernburrito Posted on March 8, 2020 at 6:06 pm

    I was reading cruciferous vegetables cut lung cancer risks by 50%, & that collard greens, bok choy, kale, arugula, broccoli, & brussel sprouts were supposed to benefit pulmonary function.

    Reply
  15. Hiwa Jalal Posted on March 8, 2020 at 6:13 pm

    But isn't avocado a fruit?

    Reply
  16. m33la87 Posted on March 8, 2020 at 6:17 pm

    What about cauliflower?

    Reply
  17. Adam Daniel Brooks Posted on March 8, 2020 at 6:39 pm

    put a 0 in front for deaf people, they wouldnt see the dot if u didnt point it out

    Reply
  18. Homebusinessesideas Posted on March 8, 2020 at 6:40 pm

    pea protein i use only has 1 gram per scoop of 24 grams of protein i use up to 4 scoops at 1 time added it in unsweetened grass fed organic kefir check your area for a store called grocery outlet best prices i ever seen on organic foods im in los angelos area there mostly a west coast store

    Reply
  19. dave474c Posted on March 8, 2020 at 6:47 pm

    Who the hell is gonna eat a cup of chili peppers?!

    Reply
  20. A human dream A human dream Posted on March 8, 2020 at 6:49 pm

    🙏🙏🙏🙏💖💖💖💖💖🌹🌹🌹🌹🌹🌹

    Reply
  21. Keshav Jamdagni Posted on March 8, 2020 at 6:55 pm

    Hello sir your videos are very good, can you please make one on person with one damaged kidney (deit) or idea to eat

    Reply
  22. Vickie Turner Posted on March 8, 2020 at 7:10 pm

    Well, Doc, with all the questions about this or that vegetable or fruit, that you didn't mention specifically, I imagine that you'll be doing another video to address it. Just a little bit of searching would answer a LOT of the questions people ask. Your patience is admirable! Hope that you and Karen are having a wonderful day!

    Reply
  23. Vickie Turner Posted on March 8, 2020 at 7:10 pm

    Well, Doc, with all the questions about this or that vegetable or fruit, that you didn't mention specifically, I imagine that you'll be doing another video to address it. Just a little bit of searching would answer a LOT of the questions people ask. Your patience is admirable! Hope that you and Karen are having a wonderful day!

    Reply
  24. Georgia L Posted on March 8, 2020 at 7:16 pm

    Artichoke hearts have 11g total carbs per 8.5 oz can-9 grams fiber = 2 grams per 8.5 oz can. I’m looking at the Nutrition Label right now. Also people should not consider corn a vegetable it is a grain. Pumpkin & tomatoes are fruits.

    Reply
  25. IBrainedMyDamage Posted on March 8, 2020 at 7:18 pm

    Wasn't there a video where you said it's good toeat potatoes raw?? But..3:04

    Reply
  26. Baby Cat Posted on March 8, 2020 at 7:30 pm

    Dear Dr. Berg, i have a question. I am eating lots of high quality liver to counter bad things in my diet and provide nutrients.

    Does quality liver provide enough nutrients or should i add other foods (i really hate vegetables)?

    Kind regards,
    Vic

    Reply
  27. El Crew Posted on March 8, 2020 at 7:41 pm

    Dr Berg you have changed my life!!!!

    Reply
  28. Little Voice Posted on March 8, 2020 at 7:51 pm

    Where are broccoli, kale and cauliflower on your list?

    Reply
  29. norb231 Posted on March 8, 2020 at 7:51 pm

    Why is broccoli not on your list? Its 3.6
    net carbs per 100g?

    Reply
  30. Akhtar Hossain Posted on March 8, 2020 at 7:51 pm

    Cauliflower??

    Reply
  31. Ram Jameson Posted on March 8, 2020 at 7:57 pm

    Yo! Dr. Berg bro! Unless I'm missing something.. you forgot to mention carrots ✌🏾😎

    Reply
  32. Louise McElhill Posted on March 8, 2020 at 7:59 pm

    For those people who are asking about brocolli, the clue is in the title of the video. The LOWEST and HIGHEST Carb Vegetables are…….

    Reply
  33. Corbally Cobwebs Posted on March 8, 2020 at 8:00 pm

    Highly scientific yet still having a cup as a unit. Suppose miles and Fahrenheit is in the air also 😉

    Reply
  34. unknown comic Posted on March 8, 2020 at 8:08 pm

    You for got about different kinds of beans

    Reply
  35. AleK Posted on March 8, 2020 at 8:08 pm

    What about Broccoli?

    Reply
  36. DolceVita Posted on March 8, 2020 at 8:26 pm

    What about Celeriac?

    Reply
  37. JesusChristisGodintheFlesh Posted on March 8, 2020 at 8:29 pm

    Wonderful knowledge.

    Reply
  38. nickma71 Posted on March 8, 2020 at 8:38 pm

    So much for spinach artichoke dip.

    Reply
  39. Fay Wahab Posted on March 8, 2020 at 8:40 pm

    Does keto diet really cause fatty liver?

    Reply
  40. Farshad mn Posted on March 8, 2020 at 8:55 pm

    My problem with carbs, I try to avoid them but anytime I exercise if I don't eat them can't cover my hunger although I avoid rice and bread but can't stop beans and lentils

    Reply
  41. Louis Hernandez Posted on March 8, 2020 at 9:00 pm

    20grams? I thought it was 20 to 50 grams per day

    Reply
  42. kelli christophersen Posted on March 8, 2020 at 9:13 pm

    Great news that’s so many yummy healthy vegetables are a part of my keto diet yay . We love you Dr. Berg 😍💕🥩🥬🥒🌶🥦

    Reply
  43. IcarUs uploads Posted on March 8, 2020 at 9:13 pm

    Ha lol i commented that fiber is also a carbohydrate and it is good as its not converted to sugars. And now we have this video. 😄

    Reply
  44. Char Char Posted on March 8, 2020 at 9:15 pm

    What about broccoli? I ❤ broccoli🥦

    Reply
  45. Fatema Almansoor Posted on March 8, 2020 at 9:40 pm

    نرجو ترجمتها الى اللغة العربية

    Reply
  46. Eatmoverest Posted on March 8, 2020 at 9:43 pm

    Great info to know! thank-you as usual Dr Berg

    Reply
  47. B B Posted on March 8, 2020 at 9:57 pm

    Do a vid like this with fruit!

    Reply
  48. E.A000 Posted on March 8, 2020 at 10:06 pm

    Hello Dr Berg. Thank you so much for all of the valuable informations. I have a serious question. Lately some red dots appeared only on my chicks. This really bothers me because I am overweight and just started to do keto diet. What do you think the reason of these dots on my chicks. Does it have to do bad liver? Thank you.

    Reply
  49. Theo Posted on March 8, 2020 at 10:25 pm

    This man has educated me for 2 years. I love him for the trust he inspires and knowledge he delivers. Thank you to my Dr. B

    Reply
  50. That Brown Bat Posted on March 8, 2020 at 10:43 pm

    What, no Kale?

    Reply
  51. Talbots Commercial Posted on March 8, 2020 at 11:35 pm

    This seems like proper gander to me.. keto diet and fasting that’s all he speaks about… any healthy diet is good for you

    Reply
  52. OceanA Posted on March 8, 2020 at 11:47 pm

    Almost all corn is gmo corn, even "organic" corn.

    Reply
  53. Inner Voice Posted on March 9, 2020 at 12:20 am

    Dr. Berg, can you please do a similar video on Fruits? Much appreciate the knowledge you share with us on a regular basis through this channel

    Reply
  54. Go VOLS Posted on March 9, 2020 at 12:50 am

    What is the carb count (minus the fiber) for a cup of carrots?

    Reply
  55. Connor Monnery Posted on March 9, 2020 at 12:58 am

    Great video Dr. B!!! 👍🏽👍🏽👍🏽❤️😃

    Reply
  56. Florin Popa Posted on March 9, 2020 at 1:02 am

    So chickpeas are ok to eat? I've found a brand that has 32g of carbohydrates and 28g of fiber, so 4g net carbs/100g of chickpeas. Considering that I'd use them for hummus, that amount of carbs is negligible, right?

    Reply
  57. jennifer cox Posted on March 9, 2020 at 1:38 am

    I dare you to do a video of the benefits of corn and potatoes

    Reply
  58. murd777 Posted on March 9, 2020 at 1:39 am

    You forgot ONIONS!

    Reply
  59. Betty Burton Posted on March 9, 2020 at 1:50 am

    Thanks 👍🥳🤩

    Reply
  60. Snehal Shinde Posted on March 9, 2020 at 1:55 am

    Whenever I feel hungry I watch ur videos I think that is the best time to watch 😊😊

    Reply
  61. bet902 Posted on March 9, 2020 at 2:29 am

    Anyone know why someone would experience nausea doing intermittent fasting? During my fasting period, I am fine for the first 7 – 8 hours and go about my day, but the evening comes and I feel sick and start salivating and need to spit up or else I will puke 😞

    Reply
  62. Clara Patterson Posted on March 9, 2020 at 2:29 am

    Um 😐 what about KALE 🥬?? 🤦‍♀️

    Reply
  63. Dr Deadbeat Posted on March 9, 2020 at 2:47 am

    Spinach for the gold

    Reply
  64. Anthony Beovich Posted on March 9, 2020 at 2:48 am

    Use leading zeros in decimals

    Reply
  65. whatthe Posted on March 9, 2020 at 2:51 am

    I think the ones with high carbs are the one which people dont eat more than a cup and the ones with low carbs are the ones which people dont mind eating more than a cup.

    Reply
  66. Renald Sunset Posted on March 9, 2020 at 3:18 am

    Thank you doc

    Reply
  67. اسامة صغير Posted on March 9, 2020 at 3:38 am

    شكرا

    Reply
  68. Shahreeman Shah Posted on March 9, 2020 at 4:49 am

    Hi Dr Berg, how about cauliflower? I consume cauliflower rice daily.

    Reply
  69. Zoolt Pool Posted on March 9, 2020 at 4:49 am

    Its good to weigh carb one or two times just to get an idea…!!
    You'll be amazed…!!

    Reply
  70. Jak Qatar Posted on March 9, 2020 at 5:39 am

    Sir I'm salute u, for your hard working. Recently I'm following and I'm feeling well, I need to continue it. Just I need ur suggestions, when I start keto diet, I'm facing constipation. I think I'm some wrong way or misguided. Plz tell me what I can finde solution. Thank u very much

    Reply
  71. Doc Posted on March 9, 2020 at 6:00 am

    My regular veggies are:

    Broccoli
    Cauliflower
    Green beans
    Squash
    Tomatoes

    & lots of salad

    Reply
  72. American Patriot Adventures Posted on March 9, 2020 at 6:05 am

    You left Broccoli off the list..

    Reply
  73. Dãndy Liõn Posted on March 9, 2020 at 6:09 am

    How about the pods (not peas inside) of snow peas?

    Reply
  74. jon r Posted on March 9, 2020 at 6:10 am

    I just started essentially a high carb diet , eating lots of potatoes , rice , carrots , broccoli, all mixed veggies . No meat and I have been losing 1kg a week and feel absolutely fantastic . Coming from a dedicated meat eater , this is fantastic . Literally over 300g of carbs per day .

    Reply
  75. fouil fath Posted on March 9, 2020 at 6:18 am

    The prophet Peace Be Upon Him said ( we people do not eat until we are hungry, and if we eat it will not be satisfied ) .
    We are Fast on Mondays and Thursdays ، also we fasting one Ramadan month
    (This is in Islam religion) thanks Dr 👏

    Reply
  76. Shattered King Posted on March 9, 2020 at 6:46 am

    Where do green beans fall on this list, I never really hear them mentioned much and they're my favorite vegetable.

    Reply
  77. Fiddlesticks WT Posted on March 9, 2020 at 7:21 am

    I'm lucky to have always loved vegetables, if it weren't for that i would have probably failed to go low carb / IF. I know many people that only eat breaded steak and fries and it scares me just thinking about the damage they're doing to their bodies.

    Reply
  78. Fiddlesticks WT Posted on March 9, 2020 at 7:26 am

    Also, i will be forever thankful for your advice Dr. Berg. My latest HOMA-IR shows that i have no insulin resistance at all. Only a couple of months ago i had severe IR and was headed for type 2 diabetes. I also dropped 70lbs.

    Reply
  79. Alex Smith Posted on March 9, 2020 at 8:18 am

    Where are broccoli and red cabbage in all this?

    Reply
  80. J Donner Posted on March 9, 2020 at 8:22 am

    Ok I started keto last week and holding calorie intake to 2500. This week I'm starting a excercise program( tire flips) how long should I excercise each session and how many times a week? I want to loose at least 50 lbs this year.i currently weigh 280. Thanks for any answers.

    Reply
  81. MykelsRevenge Posted on March 9, 2020 at 8:35 am

    Excellent video. I’m really happy you’ve made this. This will help me a lot when I’m at my local fruit and veg shop. Thanks.

    Reply
  82. Asta Posted on March 9, 2020 at 9:19 am

    When I was a child my mum always used to cook squash, and put butter in the middle for flavour. Who knew, until now, that her adding fat into that veg, actually made it good for you.

    Reply
  83. LordStanley Posted on March 9, 2020 at 9:22 am

    What about Broccoli?

    Reply
  84. Cheryl Pearson Posted on March 9, 2020 at 10:20 am

    Interesting about the peas. I’ve been avoiding them on keto, but I’ve never had more than about a quarter cup serve preketo with my dinner and that’s only just over 3 carbs. I think I can get away with it now and again with my mixed veggies. It’s all about perspective on these veggies. I mean no one is going to sit and eat a cup of radishes or chili peppers.

    Reply
  85. Marc Willis Posted on March 9, 2020 at 10:37 am

    How much is 1 cup? I think I remember him say 1cup = 1ounce?

    Reply
  86. Kathy Moss Posted on March 9, 2020 at 1:18 pm

    Dr. Berg. . .
    You are truly Heaven Sent.
    Thank you for sharing your gift and knowledge with us ( for free).
    I am so much healthier today because of your wisdom and graciousness and it has saved my life.

    Reply
  87. LeeRock 27 Posted on March 9, 2020 at 3:00 pm

    I've never cared about natural carbs but its awesome to learn something new! Thanks for the info!

    Reply
  88. Daniel Billingslea Posted on March 9, 2020 at 3:23 pm

    A tomato is a fruit.

    Reply
  89. Kenneth Russel Posted on March 9, 2020 at 5:51 pm

    Having Veggies is better than not having any at all. Unfortunately we consume to less of them.

    Reply
  90. I am a millionaire I am a millionaire Posted on March 9, 2020 at 6:13 pm

    Well done

    Reply
  91. cc bb Posted on March 9, 2020 at 6:17 pm

    Dr Berg is it ok to eat low carb veggies with vegan fats please ?
    I'm guessing it's only complex / starchy carbs that should not be mixed with fat's ?

    Reply
  92. Chip Smith Posted on March 9, 2020 at 7:15 pm

    What's the science with vinegar reducing carbs? Cucumbers, raw are 3g/cup, but cucumbers cured in vinegar, aka pickles, are 1.9g/cup.

    Reply
  93. SuperIronSpiderDaddy Posted on March 9, 2020 at 9:12 pm

    What about sweet potato?

    Reply
  94. folives Posted on March 10, 2020 at 12:17 am

    What about when you want to gain weight?

    Reply
  95. Misfit Toy Tower Posted on March 10, 2020 at 12:23 am

    Very useful information; thank you!

    Reply
  96. Walter Pfannschmidt Posted on March 10, 2020 at 4:11 am

    What about other common veggies like carrots, green beans, onions, salsify, Belgian endives, celeriac,…

    Reply
  97. Teeter Totter Posted on March 10, 2020 at 4:29 am

    No love for broccoli, cauliflower. 🙁

    Reply
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