Jeffrey Salazar
The ketogenic (keto) diet is a high-fat, low-carbohydrate diet that aims to force the body into a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates. While on the keto diet, it is recommended to consume a maximum of 20 to 50 grams of carbohydrates per day. This restriction on carbohydrates means that many foods, including some fruits and vegetables, as well as bread, beans, and legumes, are excluded from the keto diet. So, can you eat complex carbs on keto?
| Characteristics | Values |
|---|---|
| Carbohydrate intake | 20-50 grams per day |
| Carbohydrate sources | Non-starchy vegetables, nuts, seeds, berries, cheese, fish |
| Complex carbs | Whole foods with low amounts of sugar, such as fruit, sweet potatoes, and whole grains |
| High-carb days | Can be incorporated through keto cycling, but should be followed by vigorous exercise |
| Net carbs | Calculated by subtracting fiber and sugar alcohols from total carbohydrates |
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What You'll Learn
Keto cycling
The keto diet can be challenging to maintain due to its restrictive nature, and keto cycling offers a way to make it easier to follow. It typically involves following the keto diet for five to six days, then taking one to two days off to consume more carbohydrates. This can vary depending on individual goals and preferences, with some people opting for a two-day-on, one-day-off pattern, while others may follow a strict keto diet for six days a week followed by a "cheat day" or "high-carb day".
However, there are some potential risks associated with keto cycling. Kieffer, a nutritionist, warns that cycling in and out of ketosis may be dangerous. She suggests that the body may not have enough time to convert fat to energy, leading to the storage of consumed fat and a potential increase in cholesterol. Additionally, highly restrictive diets like keto and keto cycling may lead to medical problems such as disordered eating, cardiovascular disease, or nutritional deficits. Therefore, it is recommended to consult a doctor or nutritionist before starting any new diet, especially one as restrictive as keto or keto cycling.
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Complex carbs to eat on keto
The keto diet is a high-fat, very low-carbohydrate diet that can be challenging to maintain due to its restrictive nature. The diet typically allows for 20 to 50 grams of carbohydrates per day, with some recommendations as low as 10 grams and others up to 60 grams. The goal is to reach and maintain a state of ketosis, where the body uses ketone bodies for energy instead of relying on glucose from carbohydrates.
While the keto diet is primarily known for its emphasis on fat and protein, it does not mean that all carbohydrates are off-limits. Complex carbohydrates that are lower in net carbs can be included in moderation. Net carbs refer to the total carbohydrates minus fibre and, to a lesser extent, sugar alcohols. Including some complex carbs in your keto diet can provide valuable nutrients, improve sustainability, and add variety to your meals.
Non-starchy vegetables are a good source of complex carbs on the keto diet. Leafy greens such as kale, Swiss chard, spinach, and broccoli are recommended, as well as cauliflower, Brussels sprouts, asparagus, bell peppers, onions, garlic, mushrooms, cucumber, celery, and summer squashes. These vegetables are low in net carbs while being rich in fibre and various vitamins and minerals.
Some fruits, typically berries, can also be included in small portions. Raspberries, in particular, are a good choice due to their high fibre content, providing only 1.7 grams of net carbs per 1/4 cup.
Nuts are another source of complex carbs that can be enjoyed in moderation on the keto diet. Almonds, for example, have 2.6 grams of net carbs per ounce and are a great source of fibre.
For those following a cyclical ketogenic diet, which involves a cycle of low-carb and high-carb days, it is recommended to stick to whole foods with low amounts of sugar on the higher-carb days. This could include complex carbs such as fruits (like berries), sweet potatoes, and whole grains, rather than refined carbohydrates like white bread and sweets.
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How to calculate net 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. To stay in ketosis, a person can consume up to 50 grams of carbs per day.
To calculate the net carbs in a packaged product, the more information you have, the better. The term "net carbs" refers to the carbs that are absorbed by your body and used for energy. Net carbs are calculated by subtracting the amount of fiber and sugar alcohols from the total number of carbs. The formula for this calculation is:
Net carbs = total carbs – fiber – sugar alcohols + (maltitol / 2)
Fiber is a type of carbohydrate that cannot be broken down by the enzymes in the digestive tract, so it passes through the body unchanged. Sugar alcohols, such as xylitol and erythritol, have a slightly different molecular structure than sugar molecules, making them indigestible as well.
It's important to note that the Food and Drug Administration (FDA) does not recognize the term "net carbs" and recommends using the total carbohydrates listed on nutrition labels. Additionally, not all sugar alcohols are truly carb-free, and some manufacturers sell "low-carb" foods that have more carbs than claimed.
When following the keto diet, it is recommended to aim for non-starchy vegetables with less than 8 grams of net carbs per cup. Fish is also a good option, as it is protein-rich and carb-free.
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Micronutrient deficiencies
The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet. The reduction in carbohydrates puts the body into a metabolic state called ketosis, where the body starts breaking down stored fat into ketone bodies to use for energy. The keto diet is advertised as a weight-loss solution, but it is actually a medical diet that comes with serious risks.
The keto diet is restrictive, and it can be challenging to keep it sustainable. It requires limiting carbohydrates to fewer than 20 to 50 grams per day. This means excluding a wide range of foods, including most fruits and vegetables, as well as bread, beans, legumes, grains, and starchy vegetables.
Due to its restrictive nature, the keto diet carries a significant risk of micronutrient deficiencies. Research has shown that micronutrient deficiencies are linked to a higher risk of overweightness/obesity and other dangerous and debilitating diseases. A study comparing four popular diets, including the Atkins diet (a close relative of the keto diet), found that none of them met the minimum daily intake levels for the 27 essential nutrients normally included in all multivitamins.
Specifically, the keto diet has been found to provide sub-optimal levels of many micronutrients. One study suggested that individuals following a low-carbohydrate ketogenic diet for a prolonged period may also be deficient in vitamins Biotin (B7), Vitamin D, Vitamin E, and minerals including Chromium, Iodine, Potassium, and Sodium. The average vitamin and mineral deficiency on a ketogenic diet was found to be 56%.
To avoid micronutrient deficiencies on the keto diet, it is important to include varied, micronutrient-dense foods in your diet, such as folate, biotin, selenium, and choline. Biotin, or vitamin B7, is found in keto-friendly foods such as liver, egg yolks, meat, salmon, avocados, and cauliflower. Fish is also a good source of B vitamins, potassium, and selenium, as well as being protein-rich and carb-free. Non-starchy vegetables are low in calories and carbs but can provide vitamin C and several minerals, as well as antioxidants that protect against cell damage.
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High-fat risks
The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet. It involves deriving as much as 70% to 90% of daily calories from fat. While the keto diet allows for high-fat intake, not all types of fats are considered healthy. The diet encourages the consumption of saturated fats from oils (palm, coconut), lard, butter, cocoa butter, and animal proteins like bacon in high amounts.
The high-fat content in the keto diet poses several risks. Firstly, it is associated with an increase in "bad" LDL cholesterol, which is linked to heart disease. The American Heart Association recommends limiting saturated fat intake to lower the risk of heart disease. Secondly, the keto diet may overload the kidneys, which help metabolize protein. It is not recommended for people with kidney disease as it may worsen the condition over time. Thirdly, the keto diet is low in fibrous foods like grains and legumes, which can lead to constipation.
Furthermore, the keto diet may cause liver problems, especially for those with existing liver conditions, as the body has to metabolize a large amount of fat. The brain also functions optimally when its energy source is glucose from carbohydrates, and a low-carb diet may result in "fuzzy thinking" and mood swings. Lastly, the keto diet excludes a wide range of foods, including fruits and vegetables, which may lead to nutrient deficiencies in micronutrients such as selenium, magnesium, phosphorus, and vitamins B and C.
Overall, while the keto diet may offer certain benefits, it is important to be aware of the potential risks associated with its high-fat content and ensure proper medical supervision when considering this dietary approach.
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Frequently asked questions
The keto diet is a high-fat, very low-carbohydrate, and moderate-protein eating plan. The diet aims to force the body into a state of ketosis, where it uses ketone bodies for energy instead of relying on glucose from carbohydrates.
Complex carbohydrates include whole foods like fruits, sweet potatoes, and whole grains. These foods are considered healthier options than simple or refined carbohydrates, such as white bread and sweets.
While it is generally recommended to limit carbohydrates on the keto diet, some complex carbs can be included in moderation. Fruits like berries, non-starchy vegetables, and nuts are allowed and can provide valuable nutrients, fiber, and flavour.
The number of carbs allowed on keto can vary depending on individual needs, activity levels, and the specific type of keto diet being followed. Generally, it is recommended to stay under 20 to 50 grams of carbohydrates per day to maintain ketosis.
When following the keto diet, alternatives to complex carbs include spiralized vegetables, shirataki noodles, and cauliflower, which are lower in carbohydrates.
