Carbohydrates – Are not needed or required by the body as it can make its glucose out of protein, dietary fats, or body fat – but I do recommend consuming carbs.
Carbohydrates are single (simple) or double (complex) peptide bonds.
Examples of simple carbs include:
- Most Vegetables
Examples of complex carbs include:
- Nigh shade vegetables
The main issue with carbs is that many of them can significantly raise your blood glucose levels. A significant rise that we teach in my practice is anything above 40mg/dl (or 40 Glycemic Index).
A rise in glucose will elevate blood insulin levels.
Insulin rises in response to the increase in sugar as it acts to remove the sugar from your blood vessels.
If sugar is not removed from blood vessels, the body can suffer blood vessel damage (both inflammation and weakening) of the blood vessel wall.
Over time, this will decrease the health of your organs:
- Heart – heart attack and coronary artery disease
- Brain- stroke and dementia
- Kidneys- renal failure
- Liver- high triglycerides, fatty liver disease, and cirrhosis of the liver
- Eyes- macular degeneration and blindness
- Toes, feet, and fingers – Peripheral nephropathy and eventually amputation
So insulin is needed to capture blood sugar (excess glucose) and remove it from the blood vessels before damage can occur.
It will attempt to transport the insulin/glucose mixture into one of three places:
- Muscle tissue
- Body fat
If a person is exercising, especially with weight training, some of the excess glucose will be able to go to the muscle tissue, which is good. However, it is impossible to build enough muscle to undo a poor diet.
If the liver is full of sugar, like it is for many people, it will decrease the quality of your health.
Also, the only remaining place for insulin/glucose storage will be body fat cells, which can increase in both size and number.
So the trick with carbohydrates is to focus on only consuming carbs that are lowest in glycemic index (blood sugar response).
Here are the best dietary carbs on a Keto program, in no specific order:
- Olives (both a fat and a carb)
- Avocados (both a fat and a carb)
- Black beans
Whenever someone is looking to lose weight, drop body fat and get in shape, it is best to start with an accurate baseline to measure trackable results.