Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast

The 7 Healthiest Foods with ZERO Carbs & ZERO Sugar

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Jan 23, 2026

Discover seven incredible foods that are both zero-carb and zero-sugar! Pure fats like butter and ghee help stabilize insulin levels. Nutrient-dense meats and organ meats pack a punch without any carbs. Eggs are not just low in carbs but loaded with health benefits too. Shellfish offer a wealth of trace minerals, while raw cheeses provide essential nutrients. By swapping processed foods for these healthy options, you can combat diabetes and chronic illness effectively.

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INSIGHT

Carbs Aren't All The Same

Carbohydrates include sugar, fiber, and starch, and fiber does not raise insulin or blood sugar.
Starch, especially refined starch, can be worse than sugar and drives chronic disease.

INSIGHT

Brain Fuel Isn't Only Glucose

The brain can run on ketones from fat as well as glucose, so no carbohydrate is strictly essential.
The body can synthesize any glucose it needs from non-carbohydrate sources.

ADVICE

Choose Pure Fats First

Use pure fats like butter, ghee, olive oil, coconut oil, and cod liver oil because they contain zero carbohydrates.
Fats do not trigger insulin spikes, which Dr. Berg links to many chronic illnesses.

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Add these 7 zero-sugar foods to your diet today to counter the effects of sugar. These healthy foods will not spike insulin and can help stabilize your blood sugar. Discover the healthiest foods with no sugar and no carbs!

👉 Download Dr. Berg's Free Daily Health Routine: ⁠https://drbrg.co/45qtO07⁠

Just so you know, my full line of high-quality supplements is available on Amazon — search Dr. Berg Supplements.

0:00 Introduction: No carbs and no sugar foods

0:17 Carbohydrates explained

2:00 7 foods with no sugar or carbs

5:05 Countering the effects of sugar with the healthiest foods

The average person in the US consumes 67% of their calories in the form of carbohydrates. There are three types of carbohydrates: sugar, fiber, and starch. Starch is often worse than sugar!

There is no such thing as an essential carbohydrate. It’s often thought that the brain needs glucose, but the brain can also run on ketones. Your body can produce all the glucose you need from non-carbohydrate sources.

Here are 7 foods with no carbs and zero sugar to add to your diet today:

1. Fat

The healthiest choices are butter, ghee, cod liver oil, olive oil, and coconut oil. Fats have zero carbs, so they do not spike insulin. High insulin is behind most chronic illnesses.

2. Meat

Choose high-quality beef, pork, lamb, chicken, or fish for healthy foods with no sugar and no carbs.

3. Organ meats

Meat and organ meat are the most nutrient-dense foods, with virtually no carbs and no sugar.

4. Eggs

Eggs have virtually zero sugar and carbs. Egg yolks contain the active form of vitamin A, choline, B vitamins, trace minerals, and essential nutrients for the eyes.

5. Shellfish

Shellfish contain an insignificant amount of carbs and are packed with nutrients and trace minerals like selenium and zinc.

6. Raw cheese

Raw cheese is an excellent source of protein and contains many important nutrients such as calcium and phosphorus. Sheep or goat cheese is best.

7. Vegetables

Watercress, mushrooms, spinach, arugula, swiss chard, bok choy, kale, zucchini, celery, cucumber, and cauliflower are great options. Vegetables contain a minuscule amount of carbs and will not spike blood sugar. Herbs are also great!

Focusing on incorporating these 7 zero-sugar foods helps support wellness.

Take control of your health by swapping ultra-processed foods with healthier options: https://drbrg.co/43Net9w

Dr. Eric Berg DC Bio:

Dr. Berg, age 60, 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.

Disclaimer:

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, 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.