Carbs That Are Worse Than Sugar – Dr.Berg on Carbs On Keto


The carbs that are worse than sugar: are you consuming them without realizing it?
0:00 Carbs and sugar 
0:25 The glycemic index explained 
2:09 Good carbs on keto to focus on

In this video, we’re going to talk about carbs that are worse than sugar. I was recently talking to someone who was eating popcorn. They thought that it was fine to consume because it’s only carbohydrates and not sugar. But is it really fine? 

The glycemic index is a scale of how fast a carbohydrate breaks down, gets absorbed, and raises blood glucose. If it’s in excess, it will turn into fat, cholesterol, or triglycerides. The greater the index, the worse the food, and the more damage it could create. 

Refined grain doesn’t have fiber. Fiber is a carbohydrate that has the potential to buffer or slow down the effect on blood sugars. Just because certain foods are carbohydrates and not sugars, doesn’t mean they’re healthier. 

Good carbs on keto to focus on:
• Vegetable carbohydrates 
The fiber in vegetable carbohydrates will feed the colon bacteria, which will help fuel the body. It’s loaded in fiber, low in sugar, and high in nutrients, and it can actually help regulate blood sugars. 

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Dr. Eric Berg DC Bio:
Dr. Berg, age 56, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

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Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. 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. Berg 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.

Thanks for watching! I hope this helps you better understand the carbs that are worse than sugar.


  1. Yes I have since been sharing your health vids, Dr. Berg, to family & friends, even to my pre-teener granddaughter who likes popcorn a lot.
    Thanks for educating us on true health, Dr. Berg. 👍

  2. My grandpa had fruit everyday and loves his popcorn and he’s 94. Moderation… the key. Eat good 90% of the time and most importantly……. Move people !!!! Peace everyone 😎🙏🏼

    • @Freddie T Florida here, I try to also eat as much organic and unprocessed as possible. Grow our own stuff as much as possible, (eating what the bugs left for us! lol). Simple stuff like cooking your own food to minimize salt +a͎d͎d͎e͎d͎ i͎n͎g͎r͎e͎d͎i͎e͎n͎t͎s͎ , drinking more water and lemon/ginger juice than soda, more walking and exercise, can help to stabilize and maintain health.

    • I think first of all if you are 100% healthy you just keep on doing what u are doing. Keto and IF perhaps more on helping those people that have metabolic issues, insulin resistance issue and weight issues that want to get healthy again…it deals with healing the body internally and hormones too. To balance it back.

  3. Dear Dr. Berg, Thank You Sir! My biggest flaw was the need to crunch on things like snacks and yes, popcorn. Anything that was crunchy like popcorn, chips, and a variety of processed snacks including crackers. I’d even raid a box of breakfast cereal and just munch on it dry in a bowl. I’ve made some drastic changes in the past 2 months and the results have been wonderful! After two months of no sugar and low carb, I have lost my desire to snack on high carb foods. I feel better, I lost 14 pounds so far, and I stopped taking insulin two weeks ago! This will take time and I am patient. I only weigh in once a week now and seeing another 1 or two pounds gone is exciting. I feel like I am accomplishing something. I’ve made some drastic changes for the crunch too. Now, I’m more likely to grab a dill pickle spear or broccoli or cauliflower or a hand full of cashews or mixed nuts when I desire the crunch.

  4. It’s really coincidental that I was just thinking that carbs were worse than sugar, and it doesn’t make sugar any better than it was. Thank you, Dr Berg…🙏💕

  5. Been watching you for about a year now. I was diagnosed with metabolic syndrome at 55 after a small stroke that thankfully left no damage. Thank you!!! I am on a path to a new and healthy life. After only five months, I returned to my Doctor and everything was changed , lost weight , blood pressure normal, a1c at 4.1. Again thank you . You are telling everyone the truth.

  6. I’m in my early twenties and I have to say, to all these people in the comments saying “you can eat anything in your 20s,” it’s a lie, the side effects of bad habits are just slower in showing themselves.

    I was a healthy 127 pounds when I started college at 19, and now I’m almost 24 and 155 pounds.
    Thank you for providing us free information to better our lives!

    • Same girl same and I did not understand because I was not even eating that much but the main food was carbs and as office life went on I am at 170 at the age of 26

    • In college I was like “I’m going to get healthy and eat a bagel and cream cheese every morning” because at the time I thought that was good for me. That was on top of my usual terrible diet. Big mistake. Gained almost 30 pounds. Ever since then it has been a struggle to go back down

    • Weight alone doesn’t say how healthy you are or not…

      When you’re younger you CAN eat things easily that won’t digest as easily when you’re older.

      You can bounce back from EVERYTHING while a simple flu can kill an older person.

      BUT you want to build good diet and exercise habits so the effects of your youthful bad habits WON’T manifest as you eliminate them growing older.

      As with education it’s best to get into good habits as young as possible.

      Bad habits won’t show themselves if you stop them in time.

      Still, when young you simply have more life force to deal with things and more time to correct those bad habits and neutralize what would have otherwise been their outcome!

  7. I was actually eating a bucket of popcorn whilst watching this and, half way through, I had a health-drive and sprinkled sugar all over it. Now I feel much healthier, I’m sleeping better, I’m more invigorated, I get invited to dinner parties and I’ve just started writing a book.

  8. I’m heading into the third day of my fast and you guys are killing me with the humor 🤣🤣🤣🤣 I can’t afford to be wasting this amount of ketones on laughing!! 😭

  9. I’ve been on this program for a month, and I feel so much better. I even went for a jog this morning. I’ve been sleeping like a baby and waking up early. So happy to have started the program. It works folks.

  10. When I started taking this advice my blood sugar and my weight started to drop. I do not feel deprived at all. I feel good, healthy.

    • @Rosie-Cotton yes, organic is expensive. I try to buy from local farmers. They are not certified organic, but I know how they operate. I also buy produce that generally does not need to be organic. For example cut the bottom inch off asparagus because that’s where the chemicals concentrate. I wash everything for at least 20 seconds. Soaking produce in baking soda water helps clean off chemicals. I try to avoid factory farm produce when I can. Hope this helps.

  11. Omg I ate so popcorn when I was dieting and I wasn’t loosing. This explains a lot. I was told pop corn is keto approved. This is crazy

  12. Absolutely hilarious comments below, laughed hard! Thanks!
    But my two cents, just watch yourself after you eat food, if you feel sleepy, tired, bloated, dissatisfied, sort of deprived, sluggish, or confused then your body is saying no to what you ate. Definitely, just eating salads or veggies with some good fat and protein will make anyone feel like million bucks!

  13. I love how simple and easy Dr. Berg makes everything understandable. Going through his videos has made every topic much clearer than everything I’ve heard from friends, family, T.V., articles, etc. But that’s most likely due to the fact this man is an experienced doctor and all other sources are not.

  14. In a world full of obesity I’m amazed at the negative responses!!! Thanks dr. Berg for being faithful to share healthy tips and ideas! We all need it.

    • Because in a word of plenty (not everywhere on the planet !!!) the people who can control themselves and their food supplies are fewer than the others. They are also more educated and wealthier. And it can sometimes trigger some animosity.

    • i know. lol. Lots of people simping for sugar. Nobody understands moderation anymore – just look around us.

    • He’s pushing keto as if that is the only acceptable way to eat. You don’t need to follow any specific diet to not be obese, you just have to track your caloric intake.

  15. I’m convinced of two things. 1 – The only REAL health enemy is refined and artificial sugar. And 2 – Every single human is different and there is absolutely no ‘one rule fits all’ for every individual. There are people that live to a healthy old age that never stopped eating meat, and staunch vegetarians who have dropped dead in their 30s. I lost a good 65lbs while still eating rice. I just started measuring it out instead of shovelling it on my plate. Food is fun, man. It’s meant to be enjoyed. This includes carbs. You can’t convince an Italian to give up pasta or a West Indian to eat jerk chicken and quinoa instead of rice n’peas. I say just control your portions, get a regular systems check and stay active a few times a week.

    • @The Authentic Steve “Study after study”…which, naturally, you don’t quote. Eating nothing is one form of eating less. Anybody who eats nothing for a week will lose weight irrespective of what their hormones may or may not be doing. (Not adovcating eating nothing for a week, just using it as an example!)

    • @Richard Starkey Eating nothing for a week effects your hormones. And yes eating nothing for a week would result in weight loss after that week, then what? Long term calorie restriction is not an effective weight loss strategy but on the flip side people are losing weight without counting calories at all and eating whenever they feel hungry and always eating to satisfaction. Some carnivores have even found they can achieve and maintain visible abs while eating excess calories.

    • @The Authentic Steve Calorie reduction is an effective weight loss strategy, though calorie couting may not be an effective means of acheiving calorie reduction. By eating food that’s higher in terms of satiety and lower in terms of palatability/food reward, it’s possible to eat when hungry, eat to satisfaction and reduce calories (thus, losing weight) without counting calories.

      Why does the potato diet result in weight loss? Well, boiled potatoes are toward the top of the satiety index and not overly palatable. Which leads to a feeling of fullness on reduced calories. I’m guessing the same applies to carnivore diet.

    • @Richard Starkey What you seem to be ignoring is long term and detrimental effects of calorie reduction. We can eat more calories than what the calculators say and burn fat at the same time, we can also lose weight and gain fat at the same time, we can also eat less than what calculators say and still gain weight. This is because our body adapts and when our body adapts to a low calorie diet this is a bad thing for health. It is ideal to eat less to a point and it is ideal to be smaller, to a point. Up to a point both of these are optimal for superior health. You will never see a buff body builder setting an old age record. I imagine it will be unlikely for a big dude to ever exceed even 100 years of age. And in my opinion no one should be satisfied with a life expectancy of less than 100 years. I believe that a death before 100 of natural causes is a direct result of poor health and unfortunately we have been conditioned to accept this poor health as normal. I’m ranting a bit but it is all related. Ideally we would eat just as much as we need to achieve optimal nutrition and this should be the primary goal. Achieving optimal nutrition without unnatural supplementation on a calorie deficit diet is near impossible. Another important factor is to understand how much fat our body is actually capable of burning at any one time and if you have any additional weight loss that it is not actually fat loss. This is not a fixed number and is directly related to your current body fat stores. So the less fat you have, the less you burn, that is why it is so hard to get into those single digits.

      If you understand how hormones work and how they effect fat storage or usage, that is part of the health puzzle especially relating to losing weight and keeping it off forever. But it is especially important to factor total health into that equation. It is also important to keep in mind that you can look skinny and still have unhealthy fat storage around your organs and this is especially important to consider with covid as we are seeing people who might be chubby all over having what might be considered a typical covid response and recovery while people who look healthy from the outside can have a severe reaction if they have a fatty organ issue such as fatty liver. One of the key factors to outcome seems to be people who tend to store fat on their waist primarily but not elsewhere have much more severe reactions to covid than people who store fat all over. But if you follow people like Dr Berg, he has been claiming for a long time that fat storage location is an indicator of the underlying issue and also the best approach to diet for that individual to first correct the health issue or hormone imbalances they have.

      Finally I should ask you to consider why there isn’t a one size fits all approach to weight loss? Why do so many people try calorie restriction and fail? Why do fad diets only benefit a percentage of people? Why is healthy keto so effective for weight loss? The answer is weight gain can have different contributory causes with different underlying health issues but the most common pandemic currently in the world is Insulin Resistance caused by over consumption and specifically relating to processed food and highly refined carbs. Insulin Resistance by name and in every way is a hormone issue and it is the most common cause of weight issues.

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