Carbs And Keto: Friends Or Foes?

The ketogenic diet is a high-fat, moderate-protein, and very low-carb diet. Carbohydrates are the body's primary energy source, but on a strict ketogenic diet, only 5% to 10% of energy intake comes from carbohydrates. This reduction in carbohydrates puts the body into a metabolic state called ketosis, where it starts breaking down stored fat into molecules called ketone bodies to use for energy. While in ketosis, most cells will use ketone bodies for energy production until the consumption of carbohydrates resumes.

Net carbs vs total carbs

The keto diet is a low-carb, high-fat diet. It involves taking an extremely low amount of carbohydrates and substituting them with fat to stimulate the body's fat-burning processes. The diet aims to bring the body into a state of ketosis, where it uses fat for energy instead of carbs.

Net Carbs

Net carbs refer to the total carbs in a food product minus the fibre and sugar alcohols. These are the total amount of digestible carbohydrates in a food product or meal. Net carbs are all the carbohydrates in food that can be absorbed and used by the body for energy.

Total Carbs

Total carbs include all types of carbohydrates present in food, including fibre and sugar alcohols, which are not fully absorbed by the body. These include starches, dietary fibre, and sugars.

Calculating Net Carbs

To calculate net carbs, you need to find the amount of fibre and sugar alcohols in a food product and subtract this number from the total carbohydrates listed on its nutrition label. This is specific to one serving, so it's important to note the serving size.

For example, if a food contains 20 grams of total carbohydrates and 10 grams of dietary fibre, it has 10 grams of net carbs. This is the amount of carbohydrate the food contains that the body can digest into glucose.

Health Benefits of the Keto Net Carb Diet

The keto net carb diet has several potential health benefits, including improved blood sugar control, reduced inflammation, and a reduced risk of heart disease. It can also help with weight loss.

Health Benefits of the Total Carb Diet

The total carb diet focuses on consuming whole, unprocessed foods, including fruits, vegetables, whole grains, and legumes, while limiting added sugars and refined carbohydrates. This diet can assist in regulating blood sugar levels, increasing fibre intake, and promoting digestive health and energy levels.

Most dietitians advise focusing on total carbohydrate consumption instead of net carbohydrates as the accurate measurement. The best diet involves consuming low-carb whole meals such as non-starchy vegetables, fruits with high fibre content, leafy greens, healthy fats such as olive oil, and high-quality meats and fish. This is the most effective method for losing weight and living a healthy lifestyle.

Understanding the distinction between net carbs and total carbs is crucial for achieving your keto diet goals. Managing your carb intake can significantly impact your overall health, from weight loss to blood sugar regulation.

Vegetables and fruits to eat on keto

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, where the body starts breaking down stored fat into molecules called ketone bodies to use for energy without circulating blood sugar from food.

Vegetables

• Kale
• Spinach
• Bok Choy
• Celery
• Cucumber
• Zucchini
• Cauliflower
• Asparagus
• Broccoli
• Brussels Sprouts
• Green Beans
• Green Bell Pepper
• Avocados
• Olives
• Jicama
• Turnips
• Cabbage
• Mustard Greens
• Swiss Chard
• Collard Greens
• Arugula
• Escarole
• Frisee
• Lettuce
• Baby Spinach
• Bell Peppers
• Poblanos
• Mushrooms
• Eggplant

Fruits

• Avocados
• Tomatoes
• Blackberries
• Raspberries
• Strawberries
• Grapefruit
• Watermelon
• Cantaloupe
• Kiwi
• Star Fruit
• Blueberries
• Lemons
• Limes

Some fruits and vegetables that are not keto-friendly include potatoes, sweet potatoes, onions, beets, bananas, raisins, dates, mangoes, pears, corn, and winter squashes such as acorn squash and butternut squash.

Weight loss on keto

The keto diet is a low-carb, high-fat, moderate-protein diet that has been used for centuries to treat specific medical conditions. It has gained popularity as a potential weight-loss strategy due to the low-carb diet craze, which started in the 1970s with the Atkins diet.

The premise of the keto diet for weight loss is that depriving the body of glucose, its main source of energy, will lead to the production of an alternative fuel called ketones from stored fat. This state is called ketosis, and it occurs when blood levels of insulin decrease and the body begins to use fat as its primary fuel.

The keto diet typically reduces total carbohydrate intake to less than 50 grams a day, with some very low-carb versions of the diet restricting carbs to as few as 20 grams a day. Generally, keto diets suggest an average of 70-80% fat, 5-10% carbohydrate, and 10-20% protein.

Weight Loss Benefits of Keto

The keto diet has been shown to produce beneficial metabolic changes in the short term, including weight loss and improvements in health parameters associated with carrying excess weight, such as insulin resistance, high blood pressure, and elevated cholesterol and triglycerides.

There are several theories about why the keto diet promotes weight loss, although these have not been consistently proven in research:

• A satiating effect and decreased food cravings due to the high-fat content of the diet.
• A decrease in appetite-stimulating hormones, such as insulin and ghrelin, when eating restricted amounts of carbohydrates.
• A direct hunger-reducing role of ketone bodies, the body's main fuel source on the diet.
• Increased calorie expenditure due to the metabolic effects of converting fat and protein to glucose.
• Promotion of fat loss versus lean body mass, partly due to decreased insulin levels.

Foods to Eat on Keto for Weight Loss

• Animal proteins: Fatty fish like salmon are rich in B vitamins, potassium, and selenium, and they are also protein-rich and carb-free. Meat and poultry are staple foods on keto and contain no carbs and are rich in B vitamins and minerals. Eggs are also high in protein and B vitamins and promote feelings of fullness.
• Dairy and dairy alternatives: Cheese, plain Greek yogurt, and cottage cheese are suitable for keto and can help decrease appetite and promote feelings of fullness. Cream and half-and-half are also very low in carbs and high in fat, making them ideal for keto.
• Green leafy vegetables: Dark leafy greens like spinach, kale, and collard greens are extremely low in carbs and rich in vitamins, minerals, and antioxidants.
• High-fat veggies: Avocados and olives are unique among vegetables as they are fairly high in fat and low in net carbs.
• Other non-starchy vegetables: Low-carb veggies like cauliflower, broccoli, bell peppers, zucchini, and asparagus make great substitutes for high-carb foods.
• Other plant-based foods: Nuts, seeds, berries, and dark chocolate are healthy, high in fat, and low in carbs.
• Unsweetened coffee and tea: Coffee and tea are healthy, carb-free drinks that can lower the risk of cardiovascular disease.

Foods to Limit or Avoid on Keto for Weight Loss

To stay in ketosis, it is important to limit or avoid the following food groups, which are high in carbohydrates:

• Starchy vegetables and high-sugar fruits: Corn, potatoes, sweet potatoes, bananas, raisins, mangoes, and pears.
• Honey, syrup, or sugar in any form.
• Baked goods, including gluten-free options.
• High-carb foods like cereal, crackers, rice, pasta, bread, and beer.
• Fruit drinks and juices.
• Beans and legumes.
• Milk and alternatives: Milk is high in carbohydrates, so it is best to choose almond, coconut, or another low-carb milk instead.

Tips for Staying on Keto for Weight Loss

Keeping to the keto diet can be challenging due to its restrictive nature. Here are some tips to help you stay on track:

• Ease into the diet gradually by stopping one type of high-carb food at a time.
• Aim to consume carbs from whole, unprocessed foods to benefit from their vitamins and minerals.
• Regularly monitor your health to check the effects of the diet on your body, especially your heart.
• Consult a doctor or dietitian before starting the keto diet to ensure it is safe for you and to create a plan that meets your nutritional needs.

Potential Risks of Keto for Weight Loss

While the keto diet can be effective for weight loss, it may not be suitable or sustainable for everyone due to its restrictive nature. Some potential risks and negative side effects include:

• Constipation and the "keto flu," which can include symptoms like fatigue, low mood, irritability, and headaches.
• Bad breath, hair loss, and damaged gut health.
• Increased cholesterol levels.
• Long-term health consequences are not well understood.
• Highly restrictive diets can impact your relationship with food in a negative way.
• The diet may be difficult to follow and challenging to maintain.

The keto diet can be an effective strategy for weight loss and has been shown to produce short-term benefits for some individuals. However, it is important to note that the diet is very restrictive and may not be sustainable or suitable for everyone. It is crucial to consult a healthcare professional before starting the keto diet to ensure it is safe and to create a plan that meets your individual needs.

Health conditions that benefit from keto

The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. Carbohydrate restriction causes the body to release ketones into the bloodstream, and when this happens, the body enters a metabolic state called ketosis. In ketosis, the body starts breaking down stored fat into molecules called ketone bodies to use for energy.

The keto diet has been used to treat drug-resistant epilepsy, especially in children, for almost 100 years. The diet has also been shown to improve blood sugar control for patients with type 2 diabetes and aid weight loss.

Metabolic Syndrome

Metabolic syndrome, sometimes referred to as prediabetes, is characterised by insulin resistance. A ketogenic diet may improve many features of metabolic syndrome, including better cholesterol values, reduced blood sugar, and reduced blood pressure.

Polycystic Ovary Syndrome (PCOS)

PCOS is a disease marked by hormonal dysfunction that often results in irregular periods and infertility. Women with PCOS are also at an increased risk for type 2 diabetes and tend to be obese and have a hard time losing weight. A ketogenic diet may help with weight loss, reduce insulin levels, and improve reproductive hormone function in women with PCOS.

Diabetes

The keto diet has been shown to be effective in improving blood glucose control and aiding weight loss in people with diabetes. Dozens of controlled studies show that a very low-carb diet helps control blood sugar and may also provide other health benefits. In some cases, diabetic patients following a keto diet have been able to reduce or discontinue their medication.

Cancer

Scientific research has suggested that a ketogenic diet may help some types of cancer when used alongside traditional treatments. Many researchers note that elevated blood sugar, obesity, and type 2 diabetes are linked to breast and other cancers. They suggest that restricting carbs to lower blood sugar and insulin levels may help prevent tumour growth.

Alzheimer's Disease

Alzheimer's disease is a progressive form of dementia characterised by plaques and tangles in the brain that impair memory. Animal studies show that a ketogenic diet improves balance and coordination. Human studies suggest supplementing with ketone esters or MCT oil to increase ketone levels may be beneficial.

Migraine Headaches

Some studies suggest that migraine headache frequency and severity may improve in people following a ketogenic diet. One observational study reported a reduction in migraine frequency and pain medication use in people following a ketogenic diet for one month.

Traumatic Brain Injury

Animal studies suggest that a ketogenic diet improves outcomes in rats fed a ketogenic diet after traumatic brain injury. However, there are currently no quality human studies on this.

Multiple Sclerosis

Studies about the potential benefits of a ketogenic diet for treating MS are promising. A 2015 review discussed ketogenic diets' potential to assist with energy production and cell repair in MS patients. A recent controlled study of 48 people with MS found significant improvements in quality of life scores, cholesterol, and triglycerides in the groups who followed a ketogenic diet or fasted for several days.

Nonalcoholic Fatty Liver Disease

Ketogenic diets may be very effective at reducing liver fat and other health markers in people with nonalcoholic fatty liver disease. In a small study, 14 obese men with metabolic syndrome and NAFLD who followed a ketogenic diet for 12 weeks had significant decreases in weight, blood pressure, and liver enzymes.

Parkinson's Disease

The ketogenic diet is being explored as a potential complementary therapy for Parkinson's Disease due to its protective effects on the brain and nervous system. Feeding ketogenic diets to rats and mice with Parkinson's led to increased energy production, protection against nerve damage, and improved motor function. In an uncontrolled study, seven people with Parkinson's who followed a classic 4:1 ketogenic diet experienced a 43% improvement in symptoms after four weeks.

Autism Spectrum Disorder (ASD)

Autism shares some features with epilepsy, and many people with autism experience seizures related to the overexcitement of brain cells. Early research in young mice and rats suggests that ketogenic diets may be helpful for improving ASD behaviour patterns. A pilot study of 30 children with autism found that 18 showed some improvement in symptoms after following a cyclical ketogenic diet for six months.

Glycogen Storage Disease

People with glycogen storage disease (GSD) lack one of the enzymes involved in storing glucose (blood sugar) as glycogen or breaking glycogen down into glucose. Early research suggests that a ketogenic diet may benefit people with some forms of GSD by providing ketones that can be used as an alternative fuel source.

Chronic Lyme Disease Symptoms

Lyme disease is a chronic autoimmune condition that can affect the joints, memory, and heart in the long term. Ketones may help alleviate some of the post-Lyme symptoms thanks to their significant anti-inflammatory effects. Providing ketones as a fuel source for the brain of people who have had Lyme may help speed up their recovery by lifting brain fog, as well as improving memory and concentration.

How to calculate net carbs

Net carbs are the amount of carbs a food contains after subtracting the fibre content. Carbohydrates are one of the macronutrients found in food, and they provide the body with energy.

To calculate net carbs, you need to subtract the fibre content from the total number of carbs. For example, if a food contains 20 grams of total carbs and 10 grams of fibre, you would subtract 10 from 20, giving you 10 grams of net carbs.

However, the calculation can become more complicated when sugar alcohols are involved. Sugar alcohols are often used to add sweetness to low-carb foods, and they are processed by the body in a similar way to fibre.

When calculating net carbs, you can usually subtract half of the sugar alcohol content from the total carbs. For example, if a food contains 20 grams of total carbs and 10 grams of sugar alcohol, you would subtract 5 (half of 10) from 20, giving you 15 grams of net carbs.

However, there is an exception to this rule. Erythritol is a type of sugar alcohol that is not digested by the body at all, so you can subtract its full value from the total carbs. For example, if a food contains 20 grams of total carbs and 10 grams of erythritol, you would subtract the full 10 from 20, giving you 10 grams of net carbs.

It is important to note that the term "net carbs" is controversial and not recognised by the Food and Drug Administration (FDA). The FDA recommends using the total carbohydrates listed on food nutrition labels.

Additionally, the calculation for net carbs only applies to whole foods. Many processed low-carb foods include labels indicating their net carbs, but these values can be misleading as they may reflect the total carbs minus added fibre and sugar alcohols.

Overall, understanding how to calculate net carbs can be a useful tool for managing your health and diet, especially if you are following a low-carb or keto diet.

Frequently asked questions