Carbs from real foods like vegetables and avocados contain both insoluble and soluble fiber. Insoluble fiber such as cellulose and lignin can’t be absorbed by the body and has no effect on blood sugar and ketosis. On the other hand, soluble fiber such as galacto-oligosaccharides (GOS) and fructooligosaccharides (FOSs) are fermented by the gut microbiome into beneficial end products of bacterial fermentation called short-chain fatty acids (SCFAs): acetate, propionate, and butyrate. The concern in the mainstream ketogenic world is that soluble fiber can increase blood sugar levels, therefore
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