Keto And Carbs: Can They Coexist?

The ketogenic diet is a high-fat, low-carbohydrate diet that aims to force the body into using fat for energy instead of carbohydrates. This reduction in carbohydrates puts the body into a metabolic state called ketosis, where fat is broken down into ketone bodies to be used for energy. While there are several versions of the keto diet, the standard ketogenic diet (SKD) is the most researched and recommended. On this diet, carbohydrates are typically limited to 20-50 grams per day and replaced with fat, which makes up about 70% of total food intake. The remaining intake is made up of moderate protein (20%) and low carbohydrates (10%).

The keto diet has been associated with several health benefits, including weight loss, improved insulin sensitivity, and reduced risk factors for heart disease. However, it is also very restrictive and may be challenging to follow. It is not suitable for everyone, and those with chronic health conditions or nutritional deficiencies should consult a doctor or dietitian before starting this diet.

High-carb foods to avoid on keto

The keto diet is a high-fat, low-carb, moderate-protein diet. The diet aims to put your body in a metabolic state called ketosis, where it burns fat for fuel instead of carbohydrates. While on the keto diet, it is recommended to limit your carb intake to 20-50 grams per day.

Bread, Pasta, Rice, and Other Refined Carbs

Eating refined high-carb foods like white bread, pasta, rice, pastries, and tortillas can prevent a ketogenic state if you exceed your daily carb allowance. These foods are fine to eat in moderation if you're not on a low-carb diet, but if you're aiming for ketosis, it's best to limit them. Instead, opt for low-carb alternatives like mashed or riced cauliflower or experiment with low-carb bread made from eggs, nuts, and seeds.

Beer and Mixed Drinks

Beer, liqueurs, and mixed liquor-based drinks are high in carbs and low in nutrients, making them unsuitable for a keto diet. These drinks can quickly use up your daily carb allowance. If you want to imbibe, opt for lower-carb options like dry red or white wine or hard liquor, which provide around 5 grams of carbs or less per serving.

Honey, Syrup, and Sugar

Honey, agave syrup, and maple syrup are concentrated sources of sugar and can easily increase your daily carb count without providing significant nutrition. A tablespoon of honey contains 17 grams of carbs, while a tablespoon of maple syrup has 13 grams. These sweeteners can cause blood sugar spikes and knock you out of ketosis.

Fruit Juice

While juice contains some vitamins and minerals, it is still high in natural sugar and lacks dietary fiber. This can lead to blood sugar spikes and negatively impact your ketosis state. It's best to avoid fruit juice and opt for whole fruits in moderation to get the benefits of their nutrients and fiber.

Soda

Soda is another beverage to avoid on the keto diet due to its high sugar and carb content. A 12-ounce can of Coca-Cola, for example, contains 39 grams of carbs. Instead of soda, opt for sugar-free or diet options, unsweetened sparkling water, or infused water with mint, lemon, or cucumber.

Starchy Vegetables

While potatoes, sweet potatoes, peas, corn, and beets are nutritious, they are also high in carbs and should be limited on the keto diet. Instead, opt for non-starchy vegetables like spinach, mushrooms, tomatoes, cucumbers, and celery, which are better suited for maintaining ketosis.

Dried Fruit and Trail Mix

Dried fruits like raisins, dates, and mango are high in carbs due to their concentrated sugar content. Trail mix often contains dried fruit, chocolate chips, candies, or sugar-coated nuts, making it another high-carb snack to avoid. If you're craving something sweet, opt for fresh berries, which have less than 4 grams of carbs per 1/4 cup.

Beans and Legumes

Legumes like beans, lentils, and chickpeas are nutritious but may be challenging to incorporate into a keto diet due to their carb content. Green beans and black soybeans are the lowest in carbs and can be included in small portions.

Quinoa and Other Grains

Grains like quinoa and millet are too high in carbs to be a staple in your keto diet. A 1/2 cup of cooked quinoa contains 20 grams of carbs. If you want to include quinoa, use it as a garnish rather than a main component of your meal.

What to eat on keto

The ketogenic 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.

Animal Proteins

Fish and shellfish are keto-friendly. Salmon and other fish are nearly carb-free and rich in B vitamins, potassium, and selenium. The carb count in shellfish varies, with shrimp and most crabs containing no carbs, and oysters and octopus containing some. Meat and poultry are also staple foods on the keto diet, with fresh meat and poultry containing no carbs and being rich in B vitamins and minerals.

Dairy and Dairy Alternatives

There are many types of cheese, most of which are very low in carbs and high in fat, making them great for the keto diet. Plain Greek yogurt and cottage cheese are also nutritious, high-protein foods that can be eaten in moderation. Cream and half-and-half are also very low in carbs and high in fat, making them ideal for keto. Unsweetened plant-based milk, such as soy, almond, and coconut milk, are also keto-friendly.

Green Leafy Vegetables

Green leafy veggies are extremely low in carbs and rich in vitamins, minerals, and antioxidants. Dark leafy greens like spinach, kale, and collard greens are packed with vitamin K and iron. Other keto-friendly leafy greens include lettuce, arugula, escarole, bok choy, mustard greens, Swiss chard, and cabbage.

High-Fat Veggies

Avocados and olives are unique among vegetables as they are fairly high in fat and low in net carbs. They also contain fiber and are good for heart health.

Other Non-Starchy Vegetables

Low-carb veggies make great substitutes for high-carb foods. For example, cauliflower can be turned into cauliflower rice or mashed cauliflower, and spaghetti squash can be used as a natural alternative to spaghetti. Other keto-friendly non-starchy vegetables include jicama, turnips, bell peppers, zucchini, and spinach.

Other Plant-Based Foods

Nuts and seeds are healthy, high in fat, and low in carbs. Berries are also a good choice on the keto diet, as they are low in carbs and high in fiber. Dark chocolate and cocoa powder are also keto-friendly, as they are rich in antioxidants and may reduce the risk of heart disease.

Unsweetened Coffee and Tea

Plain coffee and tea contain zero grams of carbohydrates, fat, or protein, so they are okay on the keto diet. Coffee and tea drinkers have also been shown to have a reduced risk of diabetes.

Unsweetened Sparkling Water

Unsweetened sparkling water is a keto-friendly alternative to soda, as it is refreshingly fizzy and generally free of sugar or sweeteners.

How to calculate net carbs

Net carbs refer to the total amount of digestible carbohydrates in a food product or meal. They are calculated by subtracting indigestible carbohydrates (such as fibre and some sugar alcohols) from the total number of carbohydrates.

To calculate net carbs in whole foods, you 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.

When calculating net carbs in processed foods, the general rule is that half of the carbs from sugar alcohols can be subtracted from the total carbs listed on the nutrition label. Erythritol is an exception to this rule. It is a sugar alcohol that is not digested by the body and can be completely subtracted from the total carbs.

For example, a maltitol-sweetened Atkins bar label states that it contains 3 grams of net carbs. However, when subtracting only half the carbs from 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 multiplied by 0.5 equals 5.5 grams) equals 8.5 grams of net carbs.

Calculating net carbs can be beneficial for people with diabetes, as it helps them track their intake of dietary fibre and balance their medication with their carb intake. It can also increase the number of food choices available, as many fruits and vegetables are rich in fibre and contribute fewer carbs to a person's daily goal.

However, it is important to note that the Food and Drug Administration (FDA) does not recognise the term "net carbs" and recommends using the total carbohydrates listed on nutrition labels.

How keto works

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

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.

How to Reach Ketosis

To reach ketosis, you need to restrict your carbohydrate intake. This means limiting foods like starchy vegetables, high-sugar fruits, grains, and sugar. Instead, you should focus on eating high-fat, moderate-protein foods like meat, fish, eggs, nuts, seeds, and non-starchy vegetables.

Benefits of Ketosis

Ketosis can have several benefits, including:

• Weight loss: Ketosis can help you lose weight quickly by burning fat for fuel.
• Stabilized blood sugar and insulin levels: By reducing carbohydrates, you can lower your blood sugar and insulin levels, which can improve conditions like type 2 diabetes.
• Hormonal balance: Keto diets can help balance hormones like leptin and ghrelin, which regulate hunger and cravings.
• Lower inflammation: Sugar is an inflammatory food, so by reducing your carbohydrate intake, you can lower inflammation in the body.

Drawbacks of Ketosis

However, there are also some drawbacks and criticisms of the keto diet:

• Restrictive: The keto diet can feel restrictive because it limits or eliminates many favourite foods like legumes, fruits, and starches.
• Too many calories: High-fat foods are a staple of keto diets, but they are also higher in calories, which can slow down weight loss.
• Keto flu: As your body adjusts to using ketones for fuel, you may experience symptoms like nausea, constipation, headaches, fatigue, and sugar cravings.

The keto diet can be an effective way to lose weight and improve certain health conditions, but it is important to understand how it works and potential drawbacks before starting. It is always recommended to consult with a healthcare professional before starting any new diet.

Potential risks of keto

The keto diet is a low-carb, high-fat diet that can lead to ketosis, a metabolic state in which the body uses fat for energy instead of carbohydrates. While it has been associated with weight loss and improved blood sugar control, there are several potential risks to consider.

• Kidney Problems: The keto diet's high animal food content can cause a more acidic environment in the body, leading to an increased risk of kidney stones and a higher urine calcium excretion. People with chronic kidney disease should avoid keto as it can lead to a state of acidosis, worsening the condition.
• Digestive Issues and Changes in Gut Bacteria: The keto diet restricts carbs, making it challenging to meet daily fiber needs. This can result in digestive discomfort and constipation. Additionally, the lack of fiber may negatively impact gut health and the beneficial bacteria that reside there.
• Nutrient Deficiencies: By restricting several food groups, the keto diet may not provide sufficient amounts of essential vitamins and minerals. Studies suggest that the diet may not meet the recommended amounts of calcium, vitamin D, magnesium, and phosphorus. Over time, this can lead to nutrient deficiencies.
• Low Blood Sugar: While keto can help manage blood sugar levels, individuals with type 1 diabetes may experience more episodes of low blood sugar (hypoglycemia). This can lead to serious health complications if not treated promptly.
• Bone Health: The keto diet has been linked to impaired bone health, with studies showing a decrease in bone mineral density and an increase in bone breakdown markers.
• Increased Risk of Chronic Diseases and Early Death: The high-fat, low-carb nature of the keto diet has been associated with an increased risk of heart disease, cancer, and all-cause mortality. Animal-based low-carb diets, in particular, have been linked to higher death rates, while vegetable-based low-carb diets showed a lower risk of heart disease-related death.
• Keto Flu: As the body adjusts to the keto diet, it may experience flu-like symptoms such as headaches, dizziness, fatigue, nausea, and constipation due to dehydration and electrolyte imbalances.

The keto diet has potential benefits, but it is important to be aware of these risks and consult a healthcare professional and a dietitian before starting this or any restrictive diet.

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