Keto And Carb Limits: Can I Eat 30G?

The ketogenic diet is a low-carbohydrate method of eating, where the body switches to using fat as its primary energy source instead of glucose from carbohydrates. The number of carbohydrates one can have on keto depends on individual factors such as metabolic health, weight, and health goals. Most keto diet guidelines recommend staying between 15 to 30 grams of net carbohydrates per day, or 5 to 10% of total calories. This equates to around 30 to 50 grams of carbs per day for most people. However, some people may need to limit themselves to no more than 30 grams of total carbohydrates per day to remain in nutritional ketosis.

What is ketosis?

Ketosis is a metabolic state in which the body uses ketone bodies as its primary energy source instead of glucose. Ketosis is induced by a significant reduction in dietary carbohydrate intake, which lowers insulin levels and prompts the body to burn stored fat for fuel. Ketones are produced from the breakdown of fat in the liver.

The ketogenic (keto) diet is a high-fat, low-carbohydrate diet designed to shift the body into a state of ketosis. It reduces carbohydrate intake to 5% to 10% of total daily calories and increases fat intake to about 70% to 75%, with moderate protein making up the remaining 20% to 25%.

On a keto diet, it is recommended to avoid foods that are naturally higher in carbs, such as legumes, starchy vegetables, and ultra-processed foods. Instead, the diet usually prioritises low-carb vegetables, leafy greens, and cruciferous varieties, as well as low-carb fruits like watermelon, avocados, tomatoes, and berries.

The transition into ketosis typically takes a few days of very low carbohydrate intake, during which the body adjusts to this new metabolic state. While in ketosis, the body may experience increased weight loss, improved blood sugar control, and mental clarity. However, the keto diet may also lead to short-term side effects, such as "keto flu", which includes symptoms like headaches, fatigue, and nausea.

It is important to note that the keto diet may not be suitable for everyone, and it is recommended to consult with a healthcare provider or registered dietitian before adopting this restrictive diet.

What foods can you eat on keto?

The keto diet is a high-fat, low-carb, and moderate-protein diet. The diet aims to transition the body to a metabolic state called ketosis, where the body uses ketones instead of glucose as its primary energy source. To enter and remain in ketosis, the average person's macronutrient guidelines are:

• 5-10% of calories from carbs
• 70-75% of calories from fat

This typically works out to be around 30-50 grams of carbs per day. Net carbs, which are calculated by subtracting the grams of dietary fibre from the total amount of carbs, are often used instead of total carbs.

Meat and Poultry

Meat and poultry are staple foods on the keto diet. They are carb-free and rich in B vitamins and minerals such as potassium, selenium, and zinc. Fresh meat and poultry are preferable to processed meats like bacon and sausage, which are allowed but less heart-healthy.

Fish and Shellfish

Fish and shellfish are keto-friendly, as they are carb-free and rich in B vitamins, potassium, and selenium. Salmon, sardines, and mackerel are also high in omega-3 fats, which have been linked to lower insulin levels. Shellfish such as shrimp and crabs contain no carbs, while oysters and octopus do, so these should be consumed in moderation.

Eggs

Eggs are a great source of protein and contain less than 1 gram of carbs each. They also promote feelings of fullness and contain antioxidants that protect eye health.

Dairy

Cheese, cream, and half-and-half are keto-friendly, as they are low in carbs and high in fat. Plain Greek yogurt and cottage cheese can also be consumed in moderation, as they are high in protein and calcium.

Plant-Based Milk

Unsweetened soy, almond, and coconut milk are suitable for the keto diet, while oat milk is too high in carbs.

Vegetables

Green leafy vegetables such as spinach, kale, and collard greens are excellent for keto, as they are low in carbs and rich in vitamins, minerals, and antioxidants. Other keto-friendly veggies include broccoli, cauliflower, green beans, bell peppers, zucchini, cabbage, bok choy, mustard greens, Swiss chard, and summer squashes like yellow squash and zucchini. Avocados and olives are also good choices, as they are high in healthy fats and low in net carbs.

Fruits

Most fruits are too high in carbs for the keto diet, but berries are an exception. Blackberries, blueberries, raspberries, and strawberries are low in carbs and high in fiber and antioxidants.

Nuts and Seeds

Nuts and seeds are healthy, high in fat, and low in carbs. They are also high in fiber and can help reduce the risk of heart disease, certain cancers, and depression. Good choices for the keto diet include macadamia nuts, almonds, pecans, walnuts, chia seeds, flaxseeds, pumpkin seeds, and sesame seeds.

Dark Chocolate and Cocoa Powder

Dark chocolate and cocoa are delicious sources of antioxidants. Dark chocolate that contains a minimum of 70% cocoa solids is suitable for keto in moderation.

Coffee and Tea

Unsweetened coffee and tea are carb-free and can be enjoyed on the keto diet. They have been linked to a reduced risk of diabetes and other health benefits.

Shirataki Noodles

Shirataki noodles are a great alternative to pasta for keto dieters. They contain less than 1 gram of net carbs per serving because they are mostly water and fiber.

What foods should you avoid on keto?

When following a keto diet, it is important to avoid high-carb foods to maintain ketosis. This includes grains, sugars, and certain fruits. Here is a list of foods to avoid:

High-Carb Foods (Grains & Refined Carbs)

Grains such as rice, wheat, oats, barley, rye, quinoa, and buckwheat are high in carbs and should be avoided. Even whole grains, typically considered healthy, are best left out. Starchy vegetables like potatoes, sweet potatoes, and corn also fall into this category. Legumes like beans, chickpeas, lentils, and peas should be limited due to their carb content. Refined carbs such as bread, pasta, pastries, tortillas, and crackers contain refined flour and sugars, which quickly elevate blood sugar levels. These foods typically contain over 15 grams of carbs per serving and can make it difficult for your body to stay in ketosis.

Processed Foods

Processed foods are generally high in carbs, unhealthy fats, and sodium. This includes snacks like chips, crackers, and pretzels, as well as fast foods like burgers, fries, pizza, and sandwiches. Processed meats such as packaged sausages, deli meats, and salami often contain high sodium levels and preservatives, which can lead to water retention and stall weight loss.

Sugary Drinks, Juices, and Sweet Syrups

Sugary beverages can quickly derail ketosis due to their high carb content. Fruit juices, both freshly squeezed and packaged, contain high levels of natural and added sugars. Sodas, flavored drinks, energy drinks, and mocktails often contain large amounts of sugar. Sweet syrups like honey, maple syrup, and agave nectar are also high in carbs and can spike blood sugar levels.

Alcoholic Beverages

Alcoholic drinks contain sugars and carbs derived from grains and fruits, which can interfere with ketosis. Beer, sweet wines, and mixed drinks with added syrups are best avoided. If you choose to drink, opt for keto-friendly options like dry wines or spirits with zero-carb mixers. However, remember that alcohol can slow metabolism, so moderation is key.

Trans & Hydrogenated Fats

Unhealthy fats like trans and hydrogenated fats can contribute to inflammation and hinder weight loss. Margarine, often used as a butter substitute, contains trans fats that are not suitable for keto. Processed oils such as canola, sunflower, soybean, and corn oils, which are commonly used in processed foods, should be avoided. Vegetable shortening and non-dairy creamers are other sources of unhealthy fats that can impede fat loss.

High-Carb Condiments & Sauces

Certain condiments and sauces may contain hidden sugars, carbs, and unhealthy fats. BBQ sauce, ketchup, honey mustard, and sweet chili sauce are high in carbs and sugar, making them incompatible with keto. Teriyaki sauce is another high-carb option that can easily push you over your daily limit. Opt for low-carb condiments like mustard, mayonnaise (made with healthy oils), and hot sauce, or make your own sauces using keto-friendly ingredients.

How do you calculate net carbs?

Net carbs are the total amount of carbohydrates you consume in grams, minus the grams of dietary fibre and some sugar alcohols. This is because dietary fibre and some sugar alcohols are not digested by the body and so do not raise your blood glucose levels.

To calculate net carbs, you need to look at the total carbs per serving on the food or beverage item. Next, check if any dietary fibre, sugar alcohols, or allulose are listed under the Total Carbohydrate section on the nutrition facts panel. If so, you can subtract the total value of each. The formula should look like this:

Total Carbs (g) – Fiber (g) – Erythritol (g) – Allulose (g) = Net Carbs

If you see a sugar alcohol listed that isn't erythritol, you can divide its value in half and subtract that number from the total carbs. For example, if a product contains 10 g of any sugar alcohol other than erythritol, subtract 5 g from the total carbs to get the net carbs.

Here's an example: a food that contains 20 grams (g) of total carbs and 10 g of dietary fibre has 10 g of net carbs. This final number is the amount of carbohydrates the food contains that the body can digest into glucose.

Many people choose to calculate net carbs when they're on a ketogenic diet because it means they can eat slightly more total carbs during the day, which can make their lives a lot easier. However, some people choose to stick to a total carb count of 30-50 grams daily, which is more restrictive but guarantees they will stay in ketosis.

What are the health benefits of keto?

The keto diet is a high-fat, moderate-protein, and low-carb eating approach. It typically consists of 75% fat, 20% protein, and 5% carbohydrates. The diet aims to get more calories from fat than from carbs, depleting the body's sugar reserves and causing it to break down fat for energy. This results in the production of ketones, which the body uses for fuel.

Weight Loss

The keto diet may promote weight loss by boosting metabolism and reducing appetite. Studies have shown that people on keto diets lose more weight, and faster, than those on low-fat diets. This is because keto diets act to rid excess water from the body, lowering insulin levels and leading to rapid weight loss in the first week or two.

Reduced Risk of Certain Cancers

Some research suggests that the keto diet may help prevent or treat certain cancers. This is because it causes more oxidative stress in cancer cells than in normal cells, leading to their death. Additionally, since the keto diet reduces blood sugar, it could also lower the risk of insulin complications linked to some cancers.

Improved Heart Health

The keto diet may improve heart health by reducing cholesterol levels. A review of studies showed that some people on a keto diet experienced a significant drop in total cholesterol, "bad" LDL cholesterol, and triglycerides, and an increase in "good" HDL cholesterol.

Protection of Brain Function

The ketones produced during the keto diet may provide neuroprotective benefits, strengthening and protecting the brain and nerve cells. As a result, a keto diet may help prevent or manage conditions such as Alzheimer's disease.

Reduced Seizures

The keto diet has been used to treat epilepsy since the 1920s. It can reduce seizures, especially in children with focal seizures, and may even lead to seizure-free lives for some individuals.

Improved PCOS Symptoms

A small pilot study found that a keto diet improved several markers of polycystic ovary syndrome (PCOS), including hormone ratios and fasting insulin levels.

Other Potential Benefits

The keto diet has also been linked to:

• Lower blood sugar and insulin levels, which may be beneficial for people with diabetes and insulin resistance.
• Lower blood pressure, reducing the risk of heart disease, stroke, and kidney failure.
• Treatment of metabolic syndrome by addressing its key symptoms, such as elevated blood pressure and low "good" HDL cholesterol levels.
• Improved "bad" LDL cholesterol levels, reducing the risk of heart disease.

Frequently asked questions