The Ultimate Guide to Zero and Low Carb Foods for Keto and Fasting: Debunking Misinformation

This episode by Dr. Ekberg aims to demystify the landscape of no-carb and low-carb foods, addressing prevalent misinformation for individuals pursuing ketogenic diets, low-carb lifestyles, or various forms of fasting. The core argument revolves around understanding "net carbs"—the digestible carbohydrate portion that impacts blood sugar—and categorizing foods based on their actual carbohydrate content. The discussion begins by debunking common myths, such as the claim that foods like kale or watermelon have zero carbs, and then systematically introduces four food categories: true zero-calorie/zero-carb, zero/trace carbs, low carb, and quantity-dependent carb foods.

A key distinction is drawn between truly inert substances like water and herb tea, and items that, while low in carbs, can still elicit physiological responses. For instance, zero-calorie sweeteners like stevia or monk fruit can trigger a cephalic effect, prompting the brain to anticipate food and drive up insulin. Similarly, while proteins are low-carb, they can still stimulate some insulin release, necessitating a moderate protein approach in ketogenic diets. The podcast also highlights the importance of fat quality, particularly the omega-3 to omega-6 ratio, advising caution with certain nuts and commercial oils due to their skewed ratios compared to grass-fed animal fats.

Practically, Dr. Ekberg provides actionable advice for each food category. He recommends unlimited consumption of true zero-calorie foods during fasting and emphasizes prioritizing zero-carb proteins (meat, fish, chicken) and fats (olive oil, coconut oil, butter, ghee) for caloric intake on a keto diet. For bulk, fiber, and phytonutrients, low-carb vegetables like leafy greens, non-starchy options (broccoli, cauliflower), and specific nuts (macadamia, pecan, walnut) are encouraged. Crucially, he warns against hidden sugars in condiments like ketchup (often high-fructose corn syrup) and in sweetener packets (due to fillers), and advises awareness of potential digestive issues from sugar alcohols.

The broader implication of the episode is encapsulated in the principle that "quantity makes the poison." Even foods with seemingly low carb percentages can become problematic if consumed in large amounts, as illustrated with watermelon, cashews, or garlic. The podcast advocates for a varied diet, tailored to individual carb budgets and insulin sensitivity, rather than fixating on a single "lowest carb" food. It underscores that informed food choices extend beyond weight loss to encompass broader health goals, including managing insulin resistance, optimizing gut health through fermented foods, and ensuring a balanced intake of essential nutrients like B vitamins from sources like nutritional yeast.

"All the numbers that I'm gonna give you are gonna be net carbs meaning that you take the total amount of carbohydrate you subtract the fiber so you have the digestible portion of the carbohydrate how much carbohydrate can the body absorb that can affect blood sugar."

"If you're just fasting for insulin purposes then these would be okay."

"Depending on the person, you could trigger a cephalic effect meaning that the brain senses sweetness and it assumes that there's some food coming so it starts driving up some insulin to deal with the food it's anticipating."

"If your purpose if your goal is to reduce insulin resistance then remember though that proteins can trigger a amount of insulin so on a ketogenic diet we recommend very low carb moderate protein and high fat."

"It is the only plant that is not a seed that is extremely high in fat."

"Something to keep in mind about nuts though is that they have not such a great ratio between omega-3s and omega-6s."

"Don't look at a food and say oh look that has the lowest carbs I'm gonna eat nothing but that food that's why I'm giving you a whole lot of different options here because we want to vary our food intake."

"Some wise person said long ago that quantity makes the poison that some things are poisonous like arsenic and plutonium in in any microscopic amount but when it comes to food there's nothing really poisonous it's it's all dependent on the dose and it depends on what your goals are."

"The more fat they have the less sugar because the sugar is basically floating around in the water the sugar is water-soluble so as you turn milk into cream as you remove the water and you concentrate the fat then you're also reducing the sugar percentage."

"Peanuts first of all is not a nut it's a legume it's like a pea more and it has 14% carbohydrate."

"Realize that the high-fat products will go a lot further in in satisfying you and therefore you're gonna keep the carbs down."

"The B vitamins that you get from nutritional yeast are far superior they're completely different than the stuff that you buy in a vitamin pill."