Episode

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The 7 Healthiest Foods with ZERO Carbs & ZERO Sugar

Eric Berg

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TL;DR

The four things you'd lose by not watching

4 items

TL;DR

The four things you'd lose by not watching

4 items

Dr. Berg lists 7 food categories with effectively zero sugar and zero carbs: pure fats, meats, organ meats, eggs, wild-caught shellfish, raw cheese, and low-carb vegetables; he argues these can reverse chronic illness.

He emphasizes that starch (especially refined) can be worse than sugar due to processing, bleach, and the indigestible protein gluten, and that fiber is benign because it doesn't raise insulin or blood sugar.

Berg challenges the dogma that the brain needs dietary sugar, stating it can run on ketones and the body can produce glucose from non-carbs, making carbohydrates non-essential.

Highlights include oysters as the top shellfish for zinc/testosterone, raw cheese for vitamin K2 to prevent arterial calcification, and the yolk as the most nutrient-dense part of the egg.

Protocols

Concrete recipes — what, when, how much, and why

7 items

Consume zero-carb pure fats

WhatUse butter, ghee, cod liver oil, olive oil, coconut oil as primary fat sources, as they contain zero carbohydrates and do not spike insulin.

WhenDaily in cooking or as dressings.

For whomAnyone aiming to reduce insulin levels, reverse chronic disease, especially diabetes.

WhyThese fats provide energy without triggering insulin, which is excessive in chronic illness.

CaveatsChoose high-quality, unrefined fats; avoid trans fats.

Mechanism

Pure fats contain no carbohydrates, so they do not stimulate insulin secretion.

All of the fats had zero carbohydrates, which means they don't trigger that insulin spike. Excessive insulin is behind most chronic illness.

Eat unprocessed meats

WhatInclude beef, pork, lamb, chicken, and fish regularly; these proteins have virtually zero sugar and carbs.

WhenAs part of meals, focusing on whole cuts rather than processed meats.

For whomEveryone, especially those with metabolic issues.

WhyMeats are devoid of carbs and provide high-quality protein and nutrients, helping reverse chronic illness.

CaveatsPrefer unprocessed meats to avoid hidden carbs or additives.

Any of the meats and fat is going to be good to be able to reverse the chronic illness.

Incorporate organ meats, especially liver

WhatEat organ meats like liver regularly, as they are the most nutrient-dense foods with zero sugar and carbs.

WhenA few times per week, as tolerated.

For whomThose seeking to boost nutrient intake, especially for chronic illness reversal.

WhyOrgan meats provide concentrated vitamins and minerals in their most bioavailable forms, essential for health.

CaveatsChoose grass-fed or pasture-raised organs if possible to avoid toxins.

Organ meats and meat are the most nutrient-dense foods that you can possibly eat, and they're virtually zero sugar and carbs.

Eat whole eggs, focusing on yolks

WhatConsume whole eggs, ensuring the yolk is eaten, because it contains the majority of nutrition: active vitamin A, choline, B vitamins, trace minerals, and eye-supporting phytonutrients.

WhenDaily, as part of breakfast or any meal.

For whomGeneral population, especially those with eye health concerns or nutrient deficiencies.

WhyEggs are essentially zero-carb and provide essential nutrients often lacking in modern diets.

CaveatsPeople with egg allergies or certain dietary restrictions should adjust.

Most of the nutrition is in the yolk. We're talking about the active form of vitamin A... choline, B vitamins, the trace minerals, and very important phytonutrients for the eye.

Eat wild-caught shellfish, especially oysters

WhatInclude shellfish like oysters, clams, mussels, shrimp (wild-caught) for their high zinc and selenium content; they contain trace carbs but negligibly impact blood sugar.

WhenRegularly, perhaps a few times a week.

For whomMen looking to support testosterone, anyone needing zinc/selenium, and those on low-carb diets.

WhyShellfish provide bioavailable trace minerals like selenium (counters mercury) and zinc (supports testosterone), with virtually zero net carb effect.

CaveatsAvoid farmed shellfish if possible; shellfish allergies excluded.

Mechanism

Selenium competes with mercury, reducing its toxicity; zinc is a cofactor for testosterone synthesis.

Shellfish is loaded with zinc. And zinc is so important in increasing and maintaining testosterone. And out of all the shellfish, we have oysters at the peak of all of those shellfish.

Also said

“It can provide all the trace minerals in the most bioavailable way like selenium, which tends to counter mercury.”— Explains benefit of selenium in countering mercury.

Choose raw cheese, preferably European sheep or goat cheese

WhatOpt for raw (unpasteurized) cheese, especially from sheep or goat milk and of European origin, as a source of protein, calcium, phosphorus, and vitamin K2.

WhenAs a snack or ingredient in meals.

For whomThose who tolerate dairy and seek bone and heart health benefits.

WhyRaw cheese offers high-quality bioavailable calcium and K2, which helps prevent arterial calcification, and is virtually sugar-free.

CaveatsAvoid if lactose intolerant; raw dairy may carry microbial risks, though Berg suggests European standards mitigate this.

Mechanism

Vitamin K2 activates matrix Gla protein, which keeps calcium deposited in bones and out of arteries.

Personal experience

I always feel good when I have raw cheese.

Raw cheese gives you the best source of calcium. It's one of the best sources of phosphorus. It is a really good food to increase nutrients, especially vitamin K2, which by the way helps you keep calcium from building up in the arteries and the soft tissues.

Also said

“Of course, if you can find European cheese, that's better. Sheep or goat cheese is even better than some of the cow milk cheeses.”— Suggests quality tiers for optimal benefit.

Eat low-carb, fiber-rich vegetables

WhatConsume vegetables like watercress, mushrooms, spinach, arugula, lettuce, Swiss chard, bok choy, kale, zucchini, celery, cucumbers, and cauliflower; their minuscule carbs are buffered by fiber, preventing blood sugar spikes.

WhenDaily, as salads, cooked sides, or mashed cauliflower alternatives.

For whomAnyone, particularly diabetics and those reversing insulin resistance.

WhyThese vegetables provide nutrients and fiber without impacting insulin, making them safe even on a zero-carb approach.

CaveatsAvoid starchy vegetables like potatoes and corn.

Mechanism

Fiber slows digestion and absorption of any minimal sugar present, so the net effect on blood glucose is negligible.

Any of these vegetables I'm going to talk about will never ever ever ever spike your blood sugar at all because the fiber in there is going to buffer any type of, you know, sugar that's in there. It's just so tiny.

Also said

“Water crust, mushrooms, spinach, and arugula have just a tiny bit of carbs.”— Lists specific vegetables to include.

What's new

Personal practice updates, fresh positions, predictions

2 items

refined-starch-worse-than-sugar

Berg argues that refined starch, commonly consumed as processed grains, can be even worse than sugar because of additives like bleach and the presence of gluten, a protein humans cannot digest.

Why this matters: Challenges the common focus solely on sugar, highlighting that starch is often overlooked and may be more problematic due to processing and gluten.

Background

Most people know sugar is bad, but starch is considered a complex carb that is often thought to be healthier, yet refined starch in grains may be worse.

He explains that the average person gets 67% of calories from carbs, and that starch, especially refined starch, is a major contributor. The refining process often includes bleaching and preservatives because the grain is exposed to air. Moreover, grains contain gluten, one of the few proteins the human body cannot digest. This combination makes refined starch a significant driver of chronic disease, potentially more harmful than simple sugar.

Starch ... can be even worse than sugar because most people are consuming refined starch. They add a bunch of stuff in there. They might add bleach to it to take out the color and other preservatives because it's now more exposed to air.

Also said

“There's actually three main bad things in the grains. Gluten, that's the protein part. Our bodies don't digest gluten. In fact, it's one of the only proteins that our bodies can't digest.”— Emphasizes that gluten in grains is indigestible, adding to the harm of starch.

brain-can-run-on-ketones-no-essential-carbs

Berg refutes the claim that the brain requires dietary sugar, stating that the brain can use ketones from fat and the body can produce glucose from non-carbohydrate sources, meaning there is no essential dietary carbohydrate.

Why this matters: Contradicts the widespread belief that the brain needs glucose from food, using carnivore dieters as evidence of survival without carbs.

Background

Many health authorities claim the brain needs 60% of its calories from carbs, perpetuating the idea that carbs are essential.

He points out that if the brain absolutely required dietary glucose, people on strict carnivore diets would have severe problems, yet they often reverse health issues. He explains that the brain can effectively run on ketones, which are produced from fat breakdown, and that any glucose the body truly needs can be manufactured via gluconeogenesis from amino acids or other substrates. Thus, there is no such thing as an essential carbohydrate, and the body can thrive without them.

There is no such thing as an essential carbohydrate. We can survive without carbohydrates.

Also said

“Your brain can run on glucose, but it can also run on ketones that come from fat.”— Provides the alternative fuel source for the brain.

“Any glucose that you need, your body can make it out of non-carbohydrate sources.”— Explains the body's ability to synthesize glucose without dietary carbs.

Disclosed sponsorships1speaker disclosed

Eric Berg's Daily Routine and Checklist (free download)

Product Sponsored · disclosed

As a closing promo, Berg mentions that following this daily routine makes him feel 18 despite being 60, and he wants to give it away for free to help viewers.

DisclosureBerg offers a free download of his personal daily routine and checklist via a link below the video.

Personal experience

This is a routine that I use every day to feel like I'm 18 years old even though I'm 60 years old.

I have a free download that I want to give to you. This free download is my daily routine and a checklist.

Find Eric

Notable quotes

Lines worth pulling out — contrarian, specific, or perfectly phrased

6 items

There is no such thing as an essential carbohydrate. We can survive without carbohydrates.

Directly contradicts conventional dietary guidelines and reinforces ketogenic/carnivore philosophy.

Starch ... can be even worse than sugar because most people are consuming refined starch.

Flips the common hierarchy of carbs, placing starch as potentially more harmful due to processing and gluten.

Excessive insulin is behind most chronic illness.

Core principle of Berg's approach, linking carbohydrate-induced insulin spikes to chronic disease.

Most of the nutrition is in the yolk.

Sums up the egg advice, countering the trend of egg-white only consumption.

Oysters at the peak of all of those shellfish.

Highlights oysters as the premier shellfish for zinc and nutrients.

Raw cheese gives you the best source of calcium ... and vitamin K2, which ... helps you keep calcium from building up in the arteries.

Explains why raw cheese is superior to pasteurized, linking K2 to heart health.

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Topics covered

zero-carb-foodscarbohydrates-sugar-starchrefined-starch-harmgluten-indigestiblebrain-glucose-mythketones-brain-fuelessential-carbohydrate-falsepure-fatsmeat-proteinorgan-meats-nutrient-densityeggs-yolk-nutrientsshellfish-zinc-seleniumoysters-testosteroneraw-cheese-k2-calciumlow-carb-vegetables-fiberinsulin-spike-chronic-diseaseseed-oils

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Educational summary of the cited expert source — not medical advice. Open the source recording linked above and consult a qualified physician before acting on any protocol.