Want to get thoughts from the community about this. I could use 2 servings of dark chocolate chips on a random “meal/recipe” and it would be 32 chips, or 16 carbs.
I guess I’m asking is a carb a carb? Or is 20 carbs from broccoli different that 20 carbs from choclate/sugar? Is it one of those things where one person may be more sensitive to the “candy” compared to the other?
The carbs from non-starchy vegetables like broccoli is mostly fiber and fiber doesn’t directly convert to glucose, although the flora in some people’s intestinal tracts can convert the fiber into fatty acids and there are some reports of limited conversion to glucose, but I think that method is indirect. In other words, carbs from non-starchy vegetables are usually okay. Some people are sensitive to fiber and just can’t have it in any significant quantities.
Carbs from all other sources, whether that’s grains, root vegetables (like potatoes), rice, and candies all convert to glucose in the bloodstream and will trigger the release of insulin in everyone, so they are not okay.
Carbs from sugar are 1/2 glucose while the other 1/2 is fructose and fructose is responsible for fatty liver and is known to be a major factor in insulin resistance, so carbs from sugar are the worst of all.
Yes a sugar carb is different than a broccoli carb. Read Good calories, Bad calories. There are dark chocolate sources that are 90-100% chocolate with very low sugar grams. That’s the ticket. A lot of “dark” chocolate bars are only 70% chocolate, most of the rest sugar (often 17 g sugar per bar). Way too much IMO.
Our cheap way out is to break up Lindt 90% chocolate bars for baking purposes. Also we were able to buy a bag of 100% chocolate chips from the Chocolate Man.. A 1 lb bag was about $9.50 IIRC.
A good general rule is to avoid sugar as much as possible. Read The Case Against Sugar by Taubes. Don’t worry about broccoli…
I don’t want to ask the same question twice, but if those were bad sugar carbs, and I was still within a limit of say 20 to 50 carbs in a day would that sabotage the ketosis?
It really depends on your level on insulin resistance (IR).
Anyone who is overweight has some level of IR since insulin seriously interferes with releasing fatty acids from adipose tissue and burning it for energy.
Some normal/under weight people have IR, and are known as Thin Outside, Fat Inside (TOFI), but usually have some blood sugar disregulation, although insulin can be too high with a normal sugar.
From insulin studies done by Dr. Joseph Kraft on 14,000+ people, roughly 80% of people have some level of insulin resistance, so if you’re in that top 20% you might be able to consume any form of carb while staying under 20 to 50 grams and stay in ketosis, but the odds are against it.
Ok, thanks again Bill. I am reading Dr. Kraft’s book now. Not the easiest read for me, but im muscling through it. 
I heard Gary Taubes answer a question about sugar dosage at his Seattle talk. He compared it to cigarettes. It’s possible that exposure can cause issues regardless of dosage (this is why insurance companies ask if you ever used ANY tobacco products). So think exposure.
Suggests avoidance is wiser than moderation.