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Timestamps: 0:00 On the keto diet, do I avoid carbs or sugar? 0:43 Always focus on net carbs and keep them between 20 and 50 grams daily, or even fewer 2:13 Fiber buffers the sugar response Let me clarify whether to avoid carbs or sugar on the keto diet. It can be confusing. When you’re doing keto, you want to count net carbs, not total carbs. Net carbs are calculated by taking the total carb count of food then subtracting the fiber content. Although fiber is a carbohydrate it has no effect on insulin. The less fiber the more food will spike your blood sugar thus raising insulin. Always focus on net carbs and keep them between 20 and 50 grams daily, or even fewer if you have a slow metabolism or you want to lose more weight. Don’t even factor in veggies if they’re leafy greens. Avoid tomatoes, carrots, and beets because their carb count is high. You also need to understand the glycemic index, which indicates how foods affect your blood sugar. 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The information on this page is for educational purposes only. Please consult your health care provider for medical advice. -- DISCLAIMER: This video and description contains affiliate links, which means that if you click on one of the product links, I’ll receive a small commission. This helps support the channel and allows us to continue to make videos like this. Thank you for the support! 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