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Ketosis doesn't mean not eating vegetables! Hong Kong residents should know the myths about vegetables and carbohydrates and the key to a healthy ketosis.

Dr. Eric Berg emphasizes that vegetable carbohydrates should not be included in the daily carbohydrate restriction for the ketogenic diet , because vegetables are not only extremely low in carbohydrates, but are also key to maintaining the stability of the gut, liver, and insulin.

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🥗 Why can we "not count" the carbohydrates from vegetables?

index	numerical values
A cup of leafy greens	Approximately 1.5g of total carbohydrates
Reduce fiber	0.5g net carbohydrates remaining
Recommended daily intake	7–10 cups → approximately 3.5–5g net carbohydrates
Ketogenic carbohydrate limit	20–50g per day → Very low proportion of vegetables
Glycemic Index ( GI )	Approximately 15 → Low glycemic index
Glycemic load ( GL )	Approximately 3 → Extremely low load

📌 Conclusion: Vegetables are extremely low in carbohydrates → have negligible impact on ketosis.

🌿 Why are vegetables an essential part of a healthy ketogenic diet?

✅ 1. Supplement micronutrients

Vitamins, minerals, and trace elements are difficult to obtain comprehensively from meat .
Phytonutrients (such as beta -carotene) → Antioxidant, anti-inflammatory, anti-cancer

✅ 2. Provides prebiotic fiber

Soluble fiber → feeds beneficial gut bacteria
Intestinal bacteria produce butyric acid , which feeds colon cells and improves insulin resistance.

✅ 3. Neutralizes the acidity of meat

Vegetables are alkaline → balance the acidic metabolites of meat.
Reduce intestinal inflammation and improve digestion

✅ 4. Helps eliminate fat

Vegetables promote liver and gallbladder fat excretion , thereby reducing fat accumulation in the liver.
Support fat metabolism → Reduce the risk of fatty liver

🧾 Conclusion: Don’t be trapped by the myth of “ketogenic = no vegetable consumption” anymore

Hong Kong people's diets are high in meat and low in vegetables, putting a strain on their digestive system and liver. Vegetables are not just a side dish, but the core of the ketogenic diet . Starting today, a plate of bean sprout salad, a bowl of cauliflower soup, and a serving of steamed cabbage will help you lay the groundwork for your gut, liver, and insulin levels!

Stop viewing vegetables and carbohydrates as enemies! Knowing how to choose, combine, and balance them is the key to a truly healthy ketogenic diet! 💪🥬🧠