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Keto Vegetables | Low Carb Veggies on Keto | Best and Worst Veggies List for Keto (2019)

Corn (1 cup = 132 cals, 29g of carbs)

Contains Amylopectin A:

A sugar that’s quickly digested and absorbed so it raises blood sugar higher gram for gram than table sugar does.

Amylopectin A is converted to triglycerides in the liver which leads to fatty liver and elevated liver enzymes over time.

Also contains lectins, which are glycoproteins in all grains – Lectins are protease inhibitors which prevent protein digestion in the intestine.

Lectins destroy intestinal lining so that undigested food components then can move through the damaged intestinal lining into the bloodstream.

https://www.ncbi.nlm.nih.gov/pubmed/9430599

Potatoes (1 medium potato = 37g of carbs)

Contain lectins as well, but are also a high source of saponins.

These compounds exert their toxic effects by dissolving cell membranes – when we eat glycoalkaloids, such as from potatoes, these substances can create holes in the gut lining.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2928447/

Peas (1 cup = 118 calories, 21g of carbs)

Peas are what are known as legumes – contain lectins and saponins (mentioned above) and are high in protease inhibitors.

Also contain phytates – for the most part – just prevent minerals in a particular food from being absorbed.

https://www.ncbi.nlm.nih.gov/pubmed/11198165
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2266880/

Best:

Asparagus (1 cup = 27 calories, 5g of carbs)

Inulin-

Inulin’s solubility allows it to absorb a lot of water – as it swells up it forms a gel that gathers fat particles along the way and takes them out of the body.

These short chain fatty acids increase glucagon-like peptide-1 (GLP-1) production, and GLP-1 peptide hormone that suppresses ghrelin.

Asparagine-

Asparagine is a non-essential amino acid derived from aspartic acid – asparagine is good for the excretory system.

It fixes the body’s inability to produce and remove urea, which is an organic compound that is a major component of the human urine – it optimizes the function of the liver by metabolizing ammonia.

https://www.ncbi.nlm.nih.gov/pubmed/27178951
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249924/

Bok Choy (1 cup = 9 calories, 1.5g of carbs)

Sulforaphane-

Sulforaphane (SFN) is an isothiocyanate, a sulfur-containing organic compound that’s an indirect antioxidant – it boosts the antioxidant capacity of cells.

Inducing phase 2 detoxification enzymes – sulforaphane is the most potent inducer of phase 2 enzymes

Increases cellular glutathione levels.

DIM-

DIM is a naturally occurring byproduct of indole-3-carbinol (IC3), and IC3 itself is a byproduct of glucosinolate glucobrassicin.

IC3 helps the liver to metabolize estrogen more efficiently via upregulating the CYP1A2 enzyme (CYP1A2 is an enzyme that helps to break down toxins in our bodies)

http://cebp.aacrjournals.org/content/26/3/435.1

Sulforaphane & Dim, but also has a probiotic effect:

Probiotic Effect-

Sauerkraut has live and active probiotics that have beneficial effects on the health of your digestive system.

Sauerkraut’s beneficial probiotics help increase and regulate NK cells, which are nicknamed “natural killer cells,” that control the body’s inflammatory pathways and take action against infections.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4268643/

In this video, I’ll show you 16 of the Best Low Carb Vegetables with less than 5g Net Carbs per 100g in all of them. These are all super low in digestible carbohydrate and that means that you can pretty much eat as much of them as you want on a low carb or even a ketogenic diet.

*** September 2020 Update ***

On Tuesday 8th September I’m going to be running a free webinar, answering the all-important question…

“Why do so many people fail to achieve long term weight loss? [And what you can do about it!]”

I’ll be on live to answer all your weight loss questions.

For more details, and to sign up check out the following link – https://www.carbdodging.com/webinars/register/

***

-FREE RESOURCE GUIDE-
Get The Free Carb Content in Food Guide Here – http://bit.ly/2VP5TCG

-LINKS TO RECIPES MENTIONED-
Courgetti Bolognese Spaghetti – https://www.carbdodging.com/courgetti-bolognese
King Prawn Ramen – https://www.carbdodging.com/king-prawn-ramen
Beef, Spinach and Mozzarella Lasagne – https://www.carbdodging.com/beef-lasagne
Broccoli Pesto Soup – https://www.carbdodging.com/broccoli-pesto-soup
Sirloin Steak Rolls with Gorgonzola and Mushroom Sauce – https://www.carbdodging.com/sirloin-steak-rolls/
Beef Fajitas with Lime Guacamole – https://www.carbdodging.com/beef-fajitas-with-lime-guacamole
Low Carb Pork Chow Mein – https://www.carbdodging.com/low-carb-pork-chow-mein
Low Carb Salmon Nicoise Salad – https://www.carbdodging.com/low-carb-salmon-nicoise-salad
Pesto Chicken and Vegetables – https://www.carbdodging.com/pesto-chicken-and-vegetables
Low Carb Shepherd’s Pie with Rosemary and Parmesan Cauliflower Mash – https://www.carbdodging.com/low-carb-shepherds-pie

For all Carb Dodging Recipes – https://www.carbdodging.com/recipes

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IMPORTANT: The content in this video is not intended as a substitute for the medical advice of a primary physician. Please regularly consult with your physician in matters relating to your health, particularly with respect to any symptoms that may require diagnosis or immediate medical attention. Due to the variance of individuals’ lifestyles and bodies, the methods elaborated on in this video are not guaranteed to produce your desired result; therefore, the author does not assume any liability to any party for any loss, damage, or disruption caused by the choice to implement any of the following health strategies.
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