Carbs On Keto: What's Allowed And What's Not?

The ketogenic diet is a high-fat, moderate-protein, and very low-carb diet. On keto, carbohydrates are typically limited to 20–50 grams per day, with the reduction in carbs putting the body into a metabolic state called ketosis. In this state, the body starts breaking down stored fat into molecules called ketone bodies to use for energy without relying on blood sugar from food. While the keto diet is primarily known for its weight loss benefits, it is also being studied for its potential effectiveness in treating other neurological conditions, cancer, diabetes, PCOS, high cholesterol, and cardiovascular disease.

Net carbs: the carbs to watch on a keto diet

Net carbs are the most important factor to consider when following a keto diet. Net carbs refer to the amount of carbohydrates in a food item after accounting for the fibre content. This is because fibre is indigestible and cannot be broken down and absorbed by the body.

To calculate net carbs, subtract the fibre content from the total number of carbs. For example, if a food item contains 10 grams of total carbs, and 3 grams of fibre, the net carbs would be 7 grams.

It is important to note that this calculation may vary for processed foods. In addition to fibre, you may also need to subtract half of the sugar alcohol content from the total number of carbs. Sugar alcohols are only partially absorbed and have less of an impact on blood sugar levels than regular sugar.

When following a keto diet, it is recommended to consume less than 20 grams of net carbs per day to stay in ketosis. This may be challenging, as it restricts many food groups, including fruits, starchy vegetables, grains, and legumes.

However, there are still plenty of nutritious food options that are low in net carbs, such as:

• Animal proteins like fish, shellfish, meat, and poultry
• Dairy products like cheese, Greek yogurt, and cottage cheese
• Green leafy vegetables like spinach, kale, and collard greens
• High-fat veggies like avocados and olives
• Nuts, seeds, and healthy oils like olive oil and coconut oil
• Dark chocolate and cocoa powder
• Unsweetened coffee and tea

How to calculate net carbs

Net carbs refer to the amount of carbohydrates that are absorbed by your body. Net carbs are also referred to as digestible or impact carbs.

To calculate net carbs, you need to subtract indigestible carbs from the total amount of carbs. Indigestible carbs include fibre and sugar alcohols.

Calculating Net Carbs in Whole Foods

Whole foods contain naturally occurring fibre. To calculate net carbs in whole foods, subtract the fibre from the total number of carbs.

For example, a medium avocado contains 17.1 grams of total carbs, 13.5 grams of which is fibre. So, 17.1 grams of total carbs minus 13.5 grams of fibre equals 3.6 grams of net carbs.

Calculating Net Carbs in Processed Foods

To calculate net carbs in processed foods, it's best to have as much information as possible. Generally, you can subtract half of the carbs from sugar alcohols from the total carbs listed on the nutrition label.

However, erythritol is an exception. If it's the only sugar alcohol listed in the ingredients, you can subtract its total carb value from the total carbs.

For example, an Atkins bar sweetened with maltitol lists 3 grams of net carbs on the label. However, when only subtracting half of the sugar alcohols, the net carb value is 8.5 grams: 23 grams of total carbs minus 9 grams of fibre, minus 11 grams of sugar alcohols (11 grams divided by 2 equals 5.5 grams) equals 8.5 grams of net carbs.

Other Considerations

Some people may find it beneficial to count net carbs instead of total carbs. Counting net carbs can help promote a healthy intake of dietary fibre, which can increase feelings of fullness and help control blood sugar levels. It may also increase food choices, as many fruits and vegetables are rich in fibre and contribute fewer carbs.

However, counting net carbs can also increase the number of sugar-free treats in the diet, which may not be carb-free. Additionally, food nutritional labels can vary and be confusing for consumers. It's important to note that methods for calculating net carbs are only estimations, as everyone's digestive system is different.

The Food and Drug Administration (FDA) does not recognise the term "net carbs" and recommends using total carbohydrates listed on nutrition labels.

The body burns fat for energy instead of carbs

The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis.

Ketosis is when the body starts breaking down stored fat into molecules called ketone bodies to use for energy without circulating blood sugar from food. Once the body reaches ketosis, most cells will use ketone bodies to generate energy until you start eating carbohydrates again. The body burns fat for energy instead of carbohydrates, its preferred and easy-to-access source of energy.

The keto diet typically limits carbs to 20-50 grams per day. Net carbs, though not an official nutrition term, can be calculated by taking the total carbohydrates minus fibre and sugar alcohols. The idea is to switch your body into ketosis, a state where it burns fat for fuel rather than carbohydrates.

The standard keto diet has been the subject of most research, and experts who recommend ketogenic diets are more likely to recommend this type. Overall, 70% of a person's intake is fat, 20% is protein, and 10% is carbs. However, different keto diets allow for different amounts of carbs, protein, and fat.

For example, the cyclical ketogenic diet involves a cycle of five low-carb days and two high-carb days. On the other hand, the targeted ketogenic diet allows a person to eat more carbs around high-intensity workouts. Finally, the high-protein ketogenic diet consists of 60% fat, 35% protein, and only 5% carbs.

The body burns fat for energy instead of carbohydrates on the keto diet. This can help support weight loss and manage type 2 diabetes.

High-carb foods to avoid on keto

The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet. The diet aims to put the body in a metabolic state called ketosis, where fat is burned for energy instead of carbohydrates. While on the keto diet, it is recommended to restrict carbohydrates to 20-50 grams per day.

Bread, Pasta, Rice, and Other Refined Carbs

White bread, pasta, rice, pastries, and tortillas are high in refined carbohydrates and should be avoided on the keto diet. These foods can quickly exceed your daily carb allowance and prevent you from reaching a ketogenic state.

Beer and Mixed Drinks

Beer, liqueurs, and mixed drinks containing soda, juices, purees, or liqueurs are high in carbohydrates and low in nutrients. These drinks can easily cause you to exceed your daily carb limit.

Honey and Syrups

Honey, agave, and maple syrup are concentrated sources of sugar and can quickly increase your daily carb count. Just one tablespoon of honey contains 17 grams of carbohydrates.

Fruit Juice

Fruit juices, even those made from 100% fruit, are high in fast-digesting carbs that can spike your blood sugar. They also lack dietary fiber, which is important for proper digestion and blood sugar control.

Soda

Sodas are high in carbohydrates and provide no nutritional value. A single 12-ounce can of Coca-Cola contains 39 grams of carbs, which can easily exceed your daily carb allowance.

Ketchup, Barbecue Sauce, and Other Condiments

These condiments are often packed with sugar and can add significant amounts of carbohydrates to your diet. For example, a 9-gram packet of ketchup contains 3 grams of carbs, while a similar-sized packet of barbecue sauce contains 4 grams.

Glazed or Honey-Baked Ham

Honey-baked ham is a processed meat that is cooked with a sugar coating, which can keep you from reaching or maintaining ketosis. A serving of glazed ham contains 7.3 grams of net carbs.

Low-Fat or Light Margarine

Low-fat or light margarine is often recommended for weight loss, but it is not suitable for the keto diet as it is low in fat. On the keto diet, fat is your main source of fuel, so it is important to choose full-fat options.

Dried Fruit or Trail Mix

When fruit is dried, its sugar becomes concentrated, resulting in high carb content in small serving sizes. For example, a single Medjool date contains 18 grams of carbs. Trail mix often contains dried fruit, chocolate, or candy, making it another food to avoid on the keto diet.

Low-Fat Diet Foods

Foods marketed as low-fat often contain added sugars to compensate for the lack of fat. These added sugars can be high in carbohydrates and should be avoided or limited on the keto diet.

Potatoes and Other Starchy Vegetables

White potatoes, sweet potatoes, peas, corn, beets, and carrots are high in carbohydrates and should be avoided or limited on the keto diet.

Sweetened Yogurt or Dairy

Flavored and sweetened yogurt, cottage cheese, and milk are high in carbohydrates and should be avoided. Instead, opt for plain, full-fat, or unsweetened varieties.

Certain Fresh Fruits

Fruits like mangoes, bananas, and grapes are naturally high in carbohydrates and could prevent you from reaching or maintaining ketosis. These fruits can be consumed occasionally and in small portions, but it is important to monitor your carb intake.

Beans and Other Legumes

Legumes like beans, lentils, and chickpeas are high in carbohydrates and may be challenging to incorporate into the keto diet. However, they can be included in small portions, especially green beans and black soybeans, which are lower in carbs.

Quinoa and Other Grains

Grains like quinoa and millet are too high in carbohydrates to be included in the keto diet. Even a small portion of cooked quinoa, about 1/2 cup, contains 20 grams of carbs.

Tips for a sustainable keto diet

A ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. Here are some tips for a sustainable keto diet:

• Set realistic weight loss goals: Losing 1 to 2 pounds of weight per week is a healthy rate to aim for. Adjust your food intake accordingly.
• Keep keto simple: Focus on eliminating high-carb foods and eating low-carb vegetables, meat, fish, eggs, and cheese. Avoid making your diet overly complicated with strict tracking of ketone levels and net carbs.
• Make keto-adaptation easier: Drink more water and consume more sodium, potassium, and magnesium to combat the keto flu. Add MCTs (medium-chain triglycerides) to your diet, and consider incorporating caffeine, intermittent fasting, and exercise.
• Use sustainable strategies: Focus on changing your lifestyle and food environment to make healthier choices easier. This includes following simple diet rules, intermittent fasting, tracking consumption, and planning for challenging situations.
• Create a supportive environment: Remove unhealthy and high-carb foods from your home. Stock up on keto-friendly options and use smaller plates to naturally reduce portion sizes. Plan for satisfying your sweet tooth with keto-friendly options.
• Supplement wisely: Consider taking a high-quality electrolyte supplement and a keto-friendly micronutrient supplement to ensure adequate nutrient intake.
• Avoid a food rut: Experiment with new low-carb veggies, sauces, spices, and protein sources to keep things interesting and enjoyable.
• Monitor your progress: Regularly track your weight and waist circumference every 1 to 2 weeks to ensure you're on track. Make adjustments as needed to stay within a sustainable calorie intake range.
• Prioritize long-term sustainability: Remember that keto is not just a short-term diet but a lifestyle change. Focus on making it a sustainable, enjoyable part of your daily routine.

Frequently asked questions