Welcome to the Doctor Burg, Healthy Keto and Intermittent Fasting Podcast.

Now, your host, the man taking your health to a whole new level.

Doctor Eric Burg.

There is a huge mistake when you're counting carbs and keto because it's not all about carbs.

Sometimes people think that it's all about just bringing your carbs down below 50 grams and you're good to go.

Other people think you have to go really, really super high on the fat to be keto, but today I'm going to get into something really, really important that will make your keto plan work a lot better.

So the question is, why do you reduce your carbs below 50 grams because carbs increase insulin and it's really the insulin that blocks ketosis.

So we're trying to generate ketones, right?

And so the more the insulin goes out, the less we're going to be in ketosis.

And if we can't be in ketosis, we're not doing the ketogenic diet.

So people start counting carbs, they start looking at sugars, they start focusing on the glycine to index.

But what's missing in this whole thing is the understanding that protein also increases insulin, especially if you have insulin resistance or you're a diabetic or you're prediating.

I mean, there's so many times where a diabetic will go a low carb and then they'll have this huge stake as their dinner and they wake up the morning, the sugars just like off the chart.

How can that be? I ate low carb. It's the protein.

So protein has ability to increase insulin, not as much as carbs, but it will increase insulin.

All right, so now that you know that there's only two foods that do not trigger insulin, okay?

Fat and fiber, but also when you combine these two with other foods, you buffer the insulin, okay?

You reduce the insulin and I'm going to explain that in a second because no one just really eats, you know, just protein or just fat or just carbohydrates.

It's always a combination of things. So I'm going to give you a really good principle to think with on this topic from my book The Healthy Keto Plan on page 154 that is called the insulin index, okay?

That is the scale of foods that trigger insulin and that goes beyond the glycine index, which is all about just how much a carbohydrate will spike your blood sugar.

This is talking about the non carbohydrate things, okay? Not just sugar, not just other carbs, but even proteins and variations of fats in protein that could trigger insulin because this is the most important thing we need to focus on when we're trying to achieve house, okay?

And of course, you know, you already know that sugar will trigger insulin and various carbs will increase insulin and you probably also know that it's important to have normal blood sugar, right?

...