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

in money seeing 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 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, point eight, chard, endive,

mustard green, spinach, sprouts have point one, romaine lettuce, and watercrest.

Okay, less than one carb. You're allowed 20 grams per day. Okay, we're not even

talking about one carb per cup. So sometimes when people do keto, they're afraid

to eat too many vegetables because there'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, fiber, and nutrients about them and

see full late, a lot of minerals, potassium, magnesium, things like that. Then we

have the group of vegetables over here with less than three carbs. Okay, and 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 size avocado. Asparagus

2.4 celery 1.4 chili pepper 1.4 grams of carb. Okay, and this is net

carb cucumber 3.0 eggplants 2.3 mushrooms 2.2 pickles 1.9 radish 2.0 zucchini 2.4

cabbage is 3.0. So you can see these are pretty low too because we are allowed 20

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