I am brand new to the Keto Diet (1week now) and the keto calculator said to keep my carbs around 25. For my lunch I make a Kale Shake w/ 4cups of Kale, 1.5oz of Rasberry & 1.5 oz of Blackberry & KetoOS Max, 1tsp Ghee
The Net Carbs would be:
Kale 20
RB 2
BB 2
K.os 1
Ghee 0
This Calculation alone puts me at 25 carbs for the day. My questions are: Does leafy green’s Carbs count the same as others? Will this ruin my Keto Plan (knock me out of Ketosis)? How do you make sense of all this?!!?
Carbs count the same, although some argue some are better than others. Four cups of vegetables is a huge Keto-portion. If you want to enjoy that shake I’d alter the recipe to find a way to stay under your carb goal.
That is a lot of kale… and the measure is ‘cups’. Greens can be loose packed or jammed into a cup. Whenever possible weigh what you eat - less chance of making a mistake.
How do you make sense of all this?!!?
My opinion - You are eating too many carbs and not enough fat and protein.
The more important question is why would you eat kale when you can have ribeye?
I agree that you need to quantify the amount of kale. Measure it by grams and that will give you a better picture of what you’re consuming. Volume for a leafy green like that can be all over the place.
It is about 82g of Kale, 85g of Berries. I am following 1/2 of the example of Dr. Berg’s Kale Shake video using a 4 cup measuring bowl.
Thanks for your thoughts!
OK… am I understanding this correctly? Bellyman’s recommendation for putting cups into grams is the key to unlocking this. So based on these guys the serving size for kale is 67g, I am eating 82g … which puts my carbs between 7-8.
The amount of kale seem fine to me, lots of berries though - have you noticed that Dr Berg recently stopped advising people to include berries in this shake if the goal is fat loss?
Maybe this is just me, but I think that the rise in BG/Insulin is more relevant than the carb count per se.
I would rather eat the kale than liquify it in a smoothie though, I find it will satiate me longer and it causes less of a spike.
I find it’s just like Dr. Fung sais, if it is processed into a fine powder it is absorbed a lot quicker…
I did notice that he had, but I was assuming it was more related to selling his supplements.
Thanks for pointing out the sugar issue though. Looking into this Raspberries have a Glycemic Index of 72 … I’ll try and cut the berries and save 4 (16%) of my 25 carb goal.
Thanks for the help.
According to the USDA, 1 cup of loosely packed kale is 16g of Kale, for 1.4g of carbs, minus .6g of fiber for .8g of net carbs.
If we multiply by 4, it’s 5.6g of carbs, -2.4 of fiber, for 3.2g of net carbs.
https://ndb.nal.usda.gov/ndb/foods/show/2983?fgcd=&manu=&lfacet=&format=&count=&max=50&offset=&sort=default&order=asc&qlookup=kale+raw&ds=&qt=&qp=&qa=&qn=&q=&ing=
So if my math is right … My 82g of kale converts 7.175 carbs - 3.075 to give me 4.1 net carbs.
So deepening on the source I am between 4.1 and 7. I like the USDA one better but attest i have an idea where I am and it is not the 25 I thought I was consuming.
Thanks!
