Which Carbs Work On a Low Carb and Keto Diet?

Many foods contain a significant number of carbohydrate grams earning them the nickname “carbs.” But not all carbs are created equal. Some are beneficial for health and weight loss, and some are not.
In this video, I share which carbs to avoid and the carbs that work on a low carb or keto diet.
Download My Free 100 Low Carb Foods List: drbeckyfitness...
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More Videos by Dr. Becky:
3 Ways to do Intermittent Fasting: bit.ly/2p8bchh
5 Low-Carb, High-Fat Foods to Eat Every day: • 5 Low Carb, High-Fat F...
Low Carb vs Keto - What's The Difference?: • Low Carb vs Keto - Wha...
Low Carb Fruit Options - Best and Worst: • Low Carb Fruit Options...
What a 500-Calorie, Low Carb/High Fat Salad Looks Like (Recipe): • What a 500-Calorie, Lo...
Links to the studies mentioned in my videos can be found on my blog by typing the video name into the search: drbeckyfitness...
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Disclaimer: Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.

[@beckygillaspy]

Get Dr. Becky's List of 100 Low Carb Foods: drbeckyfitness.com/low-carb-food-list/

[@SusanaXpeace2u]

I used to do keto and I lost so much weight but I put it all back on again........... :-/ Now I'm doing low carb. Half way there. It's slower but easier. I can have a bit less meat and a bit more courgette, red pepper, leeks, some onions, soup, occasionally a bit of hummous. I am not always tracking carbs. I'm just ''simply'' avoiding bread, pasta, rice, cereals, flour and sugar. Simple but not easy but still *easier than Keto*

[@jasonj7755]

Keto sucks for long term can't eat nothing

[@DeviDalyYoga]

I'm 6 weeks into my IF journey which has been life-changing. I have finally found your channel after spending a lot of time with others like Dr Fung and Eric Berg and Dy Ann Parham. I am loving your clear, intelligent presentation, and the RESPECT that you have for us in presenting practical information efficiently. I'm on your email list, and I also just got your book. Thank you Dr. Becky!

[@beckygillaspy]

Thank you, Devi Daly Yoga!

[@yvettebennett6170]

Low carb here. This was so helpful. Thank you. Prayers for Keith. Hope he is doing well. Miss him. 🙏

[@Smackarooge]

WOWWW! Who would have thought that KETO vs. LOW-CARB diets can be explained concisely, clearly and eloquently by a competent and pretty lady like you, Dr. Becky? 💪👌💗 Thank you very much indeed for these informative and objective videos you share with us. Going to be quite a long journey for me getting into my LOW-CARB diet weight goal but im optimistic that I'll get there! 💪 PS. I love the way you explain things, you're not in a hurry and your voice is soothing 😊💗 G'day and keep safe always! A new fan from Down Under 🇭🇲

[@elizabethelliott3175]

Thank you, Becky. I am losing too much weight, so I've started adding a few carbs back to my diet. I think there's not enough information on how to STOP losing weight on Keto -- all the emphasis seems to be on how to KEEP losing it!

[@fathmatharifa3481]

As Becky just said you can choose low carb vs keto. A small carb allowance (healthy varieties of course) as she stated once a week or daily or alternate days helps prevent too much weight loss. You need to observe how your body responds to the allowance you make.

[@zlatkodraskovic5532]

Three years ago IF saved my life. From 100kg I’ve dropped to 71 in less than seven months, I did plateau when I’ve hit 80kg, It took me at least a month of aggressive dieting and exercising to continue to lose weight😨 Zyprexa antipsychotic med did it to me… Anyhow, no grains, flour, any type of bread or pastries, pasta, processed meats, dairy products, avoided red meat. Chicken breast, broccoli 🥦, sweet potato, avocado 🥑, Greek yogurt, wild rice, PB2 butter, blueberries 🫐 …. I’ll never , ever go back…

[@jukerdanz]

This is a sensible and helpful video, thank you. I am slim and low carb but need to eat oats and flax seeds for my digestion, no veggies will do the same things for my body. Hearing that I can eat oats once a day is reassuring.

[@evagosselin5434]

Thankyou for taking the time to present this valuable imformation, bless you and Dr Keith, I hope that hes feeling better and stronger now.💕💕

[@marcijlo]

Dr Becky you are the voice in my head! After 3 years on Low Carb and Omad, cheese and yoghurt give me terrible headaches now. My weight is constant and I am happy! Thank you for your videos!🥀

[@jimmiepatrum]

I have fallen completely in love with mashed cauliflower. I truly do like it every bit as much as mashed potatoes. Next, I want to try riced cauliflower. Just yesterday morning I started your 21-Day Keto Challenge. I'm kinda wishing I had started with your 21-Day Low-Carb Challenge as already the "keto flu" headaches are raging. I will persevere hoping to get past the headaches, bodyaches, etc. In your defense, you did warn me in your description of the Keto Challenge. Thanks for your sensible advice. Diane

[@getter_done]

Good morning Dr Becky, always appreciate hearing your tips and thoughts on keto and low carb. Well wishes for you, Dr Keith and your family. God bless you all. ❤️🙏 from Canada

[@bitsyketo5726]

Great video. You are a master at explaining thing in a clear and concise way. And a handout to boot! Well done.

[@soblessed5623]

Thank you for always putting out informative videos that are easy to understand. I hope you and Dr Keith have a blessed day🙏🏻

[@MrHazelglen]

If you find yourself needing fast food you can get grass fed beef in a lettuce wrap at A&W, leave out the ketchup and you're good to go.

[@dianehall5345]

Dr. Becky- you have made the most common sense statements comparing Keto to Low Carb diets. I have some Keto cook books for reference, however, I greatly enjoy the low carb route. I look forward to having an apple. It keeps me away from cake and cookies! Also staying away from processed foods, sugar and must talk about portion control. There is my week link! I have a child's plate to help me, otherwise I tend to fill a regular size dinner plate.Thanks for this helpful video. ~ Diane

[@andrewmays3988]

Excellent video by a kind and gracious lady!! THANK YOU!!😇

[@mohamedjaber4286]

I love how calm you are and straight to the point 😊

[@sanantoniotonight5569]

Always so well done, and so professional.

[@edwardmcgowan5044]

Thank you Dr. Becky, great reminder on the dos and don’t’s! Happy holidays to you and Dr. Keith and continuing to pray he is doing better.

[@M33773377]

Thank you Becky for this great information. Praying that Keith and you are doing well🙏🏻❤️

[@aliwantizu]

I'm really surprised to see fruits indicated as "better" than beans when most of the carbs in fruits are from natural sugars whereas most of the carbs in beans are from fiber.

[@brendas1346]

Berries are the preferred fruit as they are lower in carbs than other fruit.

[@petraa.8077]

Hello Becky, I am new here. I like your explanations which support my knowledge about nutrition etc. You have a pleasant voice.

[@Straightdeal]

HFLC works perfectly for me. It allows me to have a slice of sourdough toast, butter and cheese once a week, and some air/oven fried fries with my fish once a month. Also I love my beans and nuts. But I am much lower on fruit than a couple of years ago.

[@Anno44]

Keeping me slim during this challenging season. Love it. Thanks. Love you too, DB.

[@beckygillaspy]

Thanks, Ann :)

[@michaelperic4667]

Thank you Dr Becky. Michael

[@fringedwellermccatintyre730]

@ 4:35 - 4:54 - 5:18 - 5:24 - 6:19 - thank you very much, for those lists, and the links below.

[@sharosmith]

Thanks so much for sharing your knowledge!

[@cynthiadawson6348]

Always top notch information Dr Becky..thank you!!

[@susans.3409]

Definitely my favorite of all your videos! You explain things so clear, and my brain absorbs it, lol. Thank you so much, bless you! Btw, you are a beautiful woman, inside and out! John 3:16❤️

[@umrumr9453]

❄️🎄⛄️ Grr8 presentation; what makes Keto and OMAD work is planning my healthy, nutrient dense meals ahead of time and portion control is key; “by putting the best things in, you get the best outcome.”

[@cindyfoley1675]

Thanks Dr.Becky, as always, so informative. I hope Dr. Keith is doing well

[@harparkrat1]

I am in doubt about keto and low carbs. Now I am taking less than 50 grams of net carbs on average but sometime I eat 40 grams whole oats or pasta, which is around 20 grams of carbs and take me to the limita for keto. I feel better but only problem is urination at night caused probably by hepatic glycogen burning. No need to lose weight and doing intermittent fasting of 19 hours.

[@jaydamalley3398]

Why'd you leave blueberries out of the keto-choices list?

[@galleta_2024]

Thank you for this video and for the list. Much appreciated.

[@evettemccollum4993]

Thank you! The separate categories really help!!!

[@unpavedexplorer338]

Very good information. Thanks.

[@Quilters53]

Please keep these great videos coming…thank you so much!

[@Ksvjnr]

Wow thank you so much you make things easy to understand as always.

[@27kjh]

Thank you for your clear and sensible advice.

[@peterpowell6168]

Thanks so much for your positive message on your videos 👍

[@yvonnepeterson6554]

Bless you both Dr becky hope Keith getting better each.

[@ginainfantino411]

I was on keto for a month snd had to stop for stomach pain. I have acid reflux and no gallbladder, so that being said, keto is not a good choice for me. I started adding healthy carbs to my diet 2 days ago and I am already feeling better. Low carb is the way to go for me.

[@susannay.3437]

Always appreciate your information and encouragement. Pretty flannel shirt, too. 🙂

[@billm3210]

I was on keto simply because I have a genetic problem with my triglycerides even though I'm proper BMI and athletic early 30's with 4x's a week HIIT, cardio plus sports even my work. Keto allowed me to lose excess belly but I switched to low healthy carbs about 75-90Net and my tri's are much lower. I also eat Mediterranean diet and found IF 8/16 works best and manageable which made most of the difference I saw.

[@inaminute2312]

I've been on keto/IF since Sept 2019. I lost 45 lbs then Covid slowed things down. It was really hard at first trying to find food. I found no information for those of us with diverticulosis who can't eat lettuce, celery, nuts, etc, every single day. It has been very challenging to say the least. Why has no one has touched on this subject with this type of diet?

[@juliedaniels5594]

Hi, just want to say if you’re still being told those things cause diverticulitis then you need a new doctor. Please watch Dr Ken Berry on diverticulitis. Good luck

[@rosemarycampbell3050]

@@juliedaniels5594 o0

[@3phasetinkerer]

Thank you Dr. Becky for this episode.

[@artistscatalogue7068]

Dr. Gillaspy, please say YES to eating a green plantain once a week. NO ice cream, pastries, potatoes, plus, BUT green plantain with green sauce is my only craving... CAN I...?

[@carolynhiscock9457]

Thank you for all this info .Hope all is well with you both .

[@helenahandkart1857]

Fantastic info, thank you!👍

[@wandadaugherty3470]

I'd like to hear your opinion on the store bought low carb breads and bars like Aunt Millie's carb smart bread

[@JeJe11]

Thank you!

[@zamanaf4778]

Thank you for this info. A big hello from Australia :)

[@sandrasatterfield4432]

This was sooooo helpful

[@darius-christiandickison9905]

Excellent as always!

[@abdelrahmanelsheikh5798]

Amazing info

[@brianvance7223]

my doctor put me on a low carb diet years ago. he gave me a book from doctors eades and eades titled "protein power"....now im trying keto and low carb....keeping it under 50 grams of carbs per day is tough. I am drinking the kale based smoothies as well.......

[@HS99876]

Good information, thank you, you can always switch between keto and low carb diet. Both are healthy. If you need to lose weight then add IF, 18 hours or more, with keto diet you lose weight much faster .

[@GregariousAntithesis]

Its simple no matter what your diet go low glycemic. Eliminate sugars, starches, grains and most fruit.

[@jamesavickers5961]

Thank you so very much indeed Becky

[@kimjenkins4332]

What about whole wheat

[@kimblemoody4807]

I love your videos … just the facts ma’am❤️❤️❤️

[@fabulous605]

May I ask about yellow and red vegetables please?

[@aina8318]

This is so helpful, thank you

[@ItalianGoneCarnivore]

Thank you so much, Dr Becky. You are a blessing! Can you recommend a website or app that gives proper carb countS? It can be difficult getting accurate numbers. Thank you!

[@virginiahurley8806]

Very good information!

[@shimokz456]

Thank you so much

[@carolynhill5293]

Thank you great information 🥰❤

[@jodymcgraw8732]

Great video thanks!

[@JourneywithKasitti]

Please enlighten me. I have'nt seen sesame seeds and peanuts while their butters are allowed in both diets. Thank you always

[@lucybraun8969]

What about blueberries?

[@greeneyedmimibostian3013]

You give us motivation!

[@VenusLover17]

Thanks

[@valadair9739]

Thank you, have a Gr8 day

[@clairetitus6904]

Thanks. Good review for us.

[@beckygillaspy]

Thank you, Claire!

[@SA-cu2vr]

Hope y'all are doing well. This is my first time seeing one of your videos in a while. Hope your husband is ok, haven't seen him either.

[@beckygillaspy]

Doing well!

[@jamescalifornia2964]

~ For me frequent blood glucose testing has helped identify what _not_ to eat . We should all have a meter for self testing. 👌

[@Giovan_Nino]

Just subscribed..well presented..ps..missing blueberries?

[@lupitapitchell79pitchell25]

Love your video

[@nishamohan9050]

Thank you 🙏🏼. By the way,nice outfit.

[@DuchessArtisanCreations]

Hi. I have a question. Can you switch from Keto to low carb after they reach your goal? I had bariatric surgery in 2015 lost the weight, but gained some back. What are your recommendations for macros for bariatric patients, so I can stabilize my weight.

[@caroldurst1855]

Thank you

[@cabininthewoods7326]

Dry roasted nuts and seeds are the way to go.

[@solinspired4428]

Dr. Becky I am dealing with PCOS and I not losing weight would u say Keto would be best for awhile? I think I'm addicted to carbs again. 😫

[@raeanolson5221]

I know it's not Great but Diet pop is ok for Low Carbs

[@bradley5802]

Thank you 🙏

[@bradley5802]

No word of a lie I have lost 85 pounds thanks to you 🤩

[@garyvale8347]

I am trying to eat as heart healthy as possible ( low cholesterol and low sat. fat foods ) and lower my A1C ( currently 5.8 ) to avoid creeping farther into the pre-diabetic range ..I have recently cut down on a lot of carbs and noticeably dropped weight. I have always been on the thin side and I exercise regularly, so I DO NOT want to lose any more weight.... what are the best heart healthy low carb foods I can eat regularly to avoid raising my A1C and put some weight on?...thank you

[@gwenj5419]

Do your own research. I understand there is very little actual scientific evidence that either saturated fat or cholesterol in foods are responsible for heart disease.

[@wilhelmtaylor9863]

Color me skeptical. Just keep it low. I'm shooting for

[@arizonatumbleweeds628]

Question, Cr. Becky is there a healthy substitute for corn tortilla chips? My weakness is chips and dips. Thank you for your continuing your educational videos for us. Love your professionalism and knowledge. Happy Holidays to you and your family.

[@punasurf4697]

Quest protein chips. No cheap though.

[@gwenj5419]

Pork rinds if you like them.

[@sukie584]

I’m low carb. What about lentil or chickpea pasta.. I measure out 2-3oz dry of red lentil pasta every once in awhile.

[@nonyabidness5708]

Try lupine flour pasta… much lower in carbs!

[@sukie584]

@@nonyabidness5708 what does it taste like?

[@sohamkukarni5318]

Pls tell some vegetarian low carb protein subtitute in keto diet

[@sustillman]

Nuts, cheeses and dairy if that works for you. I’m keeping an eye out for lab-grown meats in a few years.

[@TheReneepruitt]

Do u have a guide for a low carb diet? I don’t want to consume all the fats keto diet has but can’t find what to eat that is low carb and med to lower fats.

[@nancybrewer8494]

Keto depends on fats. I think we have all been brainwashed that low fat is healthy. I am also struggling with going against what has been pushed at us for the last twenty years.

[@denisegrosch2744]

Love your videos so much! How is your husband feeling? I think of him often :)

[@beckygillaspy]

He's doing well!

[@denisegrosch2744]

@@beckygillaspy That's wonderful news!!!

[@SP-ql9xz]

Ur voice👌🏼👌🏼🥰

[@othellobarrolle6037]

Low carbs list

[@john2914]

Dr Becky? What?

[@antoniosuarez8181]

You are a nice lady !

[@folasade85]

For God so loved the world that He gave His only begotten son,that whosoever believes in Him should not perish but have everlasting life. Repent for the kingdom of God is at hand. Shalom

[@dexterlacroy4132]

What type of carb is meth? I'm carboloading up for a race!

[@john2914]

I am thinking that your you tube stuff pays enough so you are not doing anything else. What are your cridentials?

[@wymasa1]

Do you ask other men on here for their credentials?