Let’s, talk about the only carbohydrate that will not influence insulin. Now, as you may know, insulin is the hormone that makes you fat, it is also the hormone that prevents you from burning fat and it is a fat storing hormone.
In the presence of even a little bit of insulin is going to be very difficult to lose weight and get into ketosis. So the only carb that has absolutely no influence over insulin is fibre. Now the problem with fibre is that it normally comes with other carbs that do influence insulin such as bread, pasta, cereal, crackers, biscuits, waffles things like that, and so many times people are recommending these foods because they contain fibre.
But what about the other carbs that are not fibre? We want to stay away from them now, just as a side note, pure fat will also not increase insulin, but what does increase insulin? Is it the sugar, the starches or the excessive amounts of protein? So is it just a matter of getting some fibre, maybe some metamucil on a spoon and then pour some pure fat on it right? No, the type of fibre that you need is in the non-starchy leafy greens.
It’s in the vegetables, and this is why you don’t have to count non-starchy vegetables when you’re, doing the ketogenic diet as a part of your grams of carbohydrate. Normally, you want to keep your carbs below 30, maybe 40 grams, maybe even 20 grams, but i don’t recommend even counting the non-starchy vegetables, like the salads. In fact, unless you have some intestinal damage or inflammatory condition that causes bloating.
But what do these vegetables give you besides fibre? Well, it gives you minerals, potassium magnesium, to prevent cramps when you start the ketogenic diet to prevent keto fatigue. When you start the ketogenic plant, also, these vegetables have trace minerals.
They’re loaded with vitamins like vitamin c folate other b vitamins. They have a tremendous amount of phytonutrients which go beyond just the regular vitamins and minerals. Phytonutrients are anti-cancer anti-inflammatory and they will help prevent a lot of different issues, but as far as the fibre in the vegetable that is the food for your microbiome for your friendly bacteria, that is what they eat and then they turn that fibre into A type of fat it’s called a small chain fatty acid, as in beta hydroxybutyrate, which is a ketone.
So butyrate made from your microbes, is in the family of ketones. Microbes eat the fibre and they make compounds that help lessen insulin resistance, which is directly going to help you lose weight because they also help lower blood glucose.
They can actually increase insulin sensitivity which will then make it easier to lose weight, which means your body won’t have to make as much insulin and that’s, going to help your weight loss. The fibre also increases the diversity of microbes, which will have another positive effect on weight loss.