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

The ketogenic (keto) diet is a high-fat, low-carb, and moderate-protein diet. The body's preferred source of energy is carbohydrates, but the keto diet reduces this energy source, putting the body into a metabolic state called ketosis. In ketosis, the body breaks down stored fat into molecules called ketone bodies to use for energy. To stay in ketosis, a person can consume up to 50 grams of net carbs per day, though some sources suggest staying between 15 and 30 grams. Net carbs are calculated by subtracting fibre and sugar alcohols from the total amount of carbohydrates. Foods that are low in net carbs and can be enjoyed on the keto diet include meat, fish, eggs, nuts, seeds, oils, plain Greek yoghurt, cottage cheese, dark chocolate, cocoa powder, and non-starchy vegetables.

Net carbs vs total carbs

The keto diet is a low-carb, high-fat diet. The diet involves taking an extremely low amount of carbohydrates and substituting them with fat to stimulate the body's fat-burning processes.

Net Carbs

Net carbs refer to 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. Net carbs are determined by removing fibre and sugar alcohols from the total carbohydrates count. Fibre is a type of carbohydrate that the body cannot digest and so cannot transform into glucose for energy. The body does not digest all sugar alcohols, so they have a less direct effect on blood sugar levels than regular sugar.

Total Carbs

Total carbs include all carbohydrates present in food, including fibre and sugar alcohols, which are not fully absorbed by the body. The total amount of carbs in a food is different from the amount of net carbs because some carbs are not fully digestible.

Calculating Net Carbs

Calculating net carbs can be done by subtracting the amount of fibre from the total amount of carbohydrates. If the food is processed, a person should also subtract half the sugar alcohol content. These quantities are available on food labels.

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.

How to calculate net carbs

Net carbs are the total amount of digestible carbohydrates in a food product or meal. They are calculated by subtracting the amount of fibre and some sugar alcohols from the total number of carbs.

The formula for calculating net carbs is:

Net carbs = Total Carbs - Fibre - Sugar Alcohols

Here's a step-by-step guide on how to calculate net carbs:

Step 1: Identify the Total Carbohydrates

Begin by looking at the nutrition label of the food product and noting the total number of carbohydrates per serving. This number includes all types of carbs, such as starches, dietary fibre, and sugars.

Step 2: Determine the Fibre Content

Fibre is a type of complex carb that the body cannot fully digest. To calculate net carbs, subtract the amount of fibre from the total carbs. It's important to note that the serving size may impact these values, so ensure you are considering the correct amounts.

Step 3: Account for Sugar Alcohols

Sugar alcohols are partially digestible, and their impact on blood sugar levels can vary. Generally, subtract half the amount of sugar alcohols from the total carbs. However, for erythritol, a type of sugar alcohol that doesn't impact blood sugar, subtract the full amount from the total carbs.

Step 4: Calculate Net Carbs

Now, you can use the formula to calculate the net carbs in the food product. For example, if a food has 20 grams of total carbs, 5 grams of fibre, and 10 grams of sugar alcohols, the net carbs would be: 20 grams - 5 grams - 5 grams = 10 grams.

It's important to note that the calculation for net carbs is a simplification and that individual responses to different types of carbs may vary. Additionally, nutritional labels may differ, and it's always a good idea to consult a healthcare professional before making significant dietary changes.

Foods with low net carbs

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. On a keto diet, you cut back significantly on carbohydrates to burn fat for fuel. To remain in ketosis, it is recommended to stay under 50 grams of net carbs (total carbs minus fibre) per day, ideally below 20 grams. Here are some foods with low net carbs:

Fats and Oils

Fats and oils are the only true zero-carb options. When choosing fats and oils, opt for high-quality options such as:

• Olive oil (all varieties)
• 100% grass-fed butter

Avoid highly processed oils that are high in omega-6 fatty acids, such as:

• Soybean oil
• Corn oil
• Cottonseed oil
• Sunflower oil

Meat

Almost all fresh meat will fall under the no-carb category, whether it is a lean, low-fat protein or a high-fat protein. When choosing meat, opt for grass-fed, pasture-raised, or wild options. Here are some common zero-carb fresh meat options:

• Beef
• Pork
• Lamb
• Chicken
• Turkey
• Organ meats (kidney, heart, tongue)

Processed meat options, such as deli meat (turkey, ham, chicken, roast beef), are also low in carbs but may contain additives and hidden carbohydrates.

Seafood

Seafood is another excellent source of protein and healthy fats that is typically low in carbs. Here are some zero-carb seafood options:

• Salmon
• Sardines
• Mackerel
• Shrimp
• Crab

Larger fish, such as tuna, may contain higher levels of mercury and other potential toxins, so consume in moderation.

Drinks

Water is crucial, but there are also plenty of no-carb drink options:

• Unsweetened naturally flavoured sparkling water
• Naturally flavoured still water (Flow)
• Sugar-free soda (zevia)

Avoid drinks with artificial sweeteners like aspartame, which has been linked to potential health risks.

Herbs and Spices

Most herbs and spices are used in small quantities and are therefore considered no-carb options. Here are some keto-friendly options:

• Basil
• Parsley
• Cilantro
• Rosemary
• Thyme

Sugar Alternatives

Sugar alternatives can help satisfy your sweet tooth without impacting your blood sugar. Some natural options include:

• Stevia extract
• Monk fruit
• Erythritol
• Swerve sweetener

Vegetables

While most vegetables contain carbohydrates, there are plenty of low-carb options that are rich in dietary fibre:

• Broccoli
• Cauliflower
• Spinach
• Kale
• Zucchini
• Avocado

Nuts and Seeds

Nuts and seeds are a great source of fibre and healthy fats. Here are some very low-carb options:

• Brazil nuts
• Macadamia nuts
• Almonds
• Pumpkin seeds
• Sunflower seeds

Eggs and Dairy

Eggs and dairy products contain some carbohydrates, but aged cheeses tend to be lower in carbs. Here are some low-carb options:

• Eggs
• Cheddar cheese
• Blue cheese
• Greek yogurt
• Cottage cheese
• Cream
• Half-and-half

How to lose weight with keto

The keto diet is a high-fat, low-carb, and moderate-protein diet. It is an extremely low-carb, high-fat diet that helps people lose weight quickly and effectively. The diet puts the body into a metabolic state called ketosis, where it burns fat for fuel instead of carbohydrates. To stay in ketosis, a person should consume no more than 50 grams of net carbs per day. Net carbs are calculated by subtracting the amount of fibre and sugar alcohols from the total number of carbs.

Understand the Keto Diet

Know that the keto diet is not just about losing weight. It has been used in clinical settings to reduce seizures in children with epilepsy. It is also being studied for its potential benefits in treating other neurological conditions, cancer, diabetes, PCOS, obesity, high cholesterol, and cardiovascular disease.

Know Your Carb Limits

As mentioned, the key to staying in ketosis is to limit your net carb intake to no more than 50 grams per day. This may vary slightly between individuals, with some people able to consume up to 100 grams per day and still remain in ketosis. To calculate net carbs, subtract the amount of fibre and half the amount of sugar alcohols from the total number of carbs.

Choose the Right Foods

Select foods that are high in fat and low in net carbs. Meat, poultry, fish, eggs, nuts, seeds, and non-starchy vegetables are excellent choices. Dark chocolate, cocoa powder, and berries can be consumed in moderation. Avoid high-carb foods such as starchy vegetables, fruits with high sugar content, honey, syrup, sugar, baked goods, cereal, crackers, rice, pasta, and bread.

Be Mindful of Portion Sizes

Even when choosing keto-friendly foods, it is important to watch your portion sizes. For example, nuts and seeds are allowed on the keto diet, but they still contain some carbohydrates, so be sure to measure your portions.

Plan Your Meals

Meal planning is crucial on the keto diet. By planning your meals ahead of time, you can ensure that you stay within your daily carb limit and make it easier to track your net carb intake.

Be Consistent and Patient

Give your body time to adjust to the keto diet. It can take a few days to overcome the initial side effects, such as the "keto flu," and several weeks for your body to fully adapt. Be patient and consistent with the diet to see results.

Monitor Your Health

While the keto diet can be an effective weight-loss strategy, it is not suitable for everyone. Consult with a healthcare professional before starting the keto diet, especially if you have any chronic health conditions. Regular health monitoring is important to check for any potential side effects of the diet.

High-carb foods to limit

The keto diet is a high-fat, low-carb, and moderate-protein diet. The diet aims to put your body in a state of ketosis, where it burns fat for fuel instead of carbohydrates. To stay in ketosis, it's recommended to consume between 20 to 50 grams of net carbohydrates per day. Net carbs are calculated by subtracting the amount of fibre and sugar alcohols from the total number of carbs.

Starchy Vegetables

Starchy vegetables like potatoes, sweet potatoes, corn, and beets are high in digestible carbohydrates and should be limited. A medium-sized potato, for example, contains about 33 grams of net carbs.

High-Sugar Fruits

Fruits like bananas, raisins, dates, mangoes, and pears are naturally high in sugar and carbohydrates. For instance, a medium banana contains 24 grams of net carbs. It's best to opt for lower-carb fruits like berries.

Bread, Pasta, Rice, and Other Refined Carbs

Refined carbs such as white bread, pasta, rice, pastries, and tortillas are high in carbohydrates and can prevent ketosis. A single slice of white sandwich bread contains 27.3 grams of carbs.

Beer and Mixed Drinks

Beer, liqueurs, and mixed drinks with liquor tend to be high in carbs and low in nutrients. For example, a 12-ounce can of Coca-Cola has 39 grams of carbs. Opt for lower-carb drinks like dry wine or hard liquor instead.

Honey and Syrups

Honey, agave syrup, and maple syrup are concentrated sources of sugar and can easily increase your daily carb count. Honey, for instance, has 17 grams of carbs per tablespoon.

Fruit Juice

Fruit juice is high in natural sugar and low in dietary fibre, which can lead to blood sugar spikes. It's best to avoid juice and opt for water or sugar-free beverages instead.

Dried Fruit and Trail Mix

When fruit is dried, its sugar becomes more concentrated. For example, a single Medjool date can have up to 18 grams of carbs. Trail mix often includes dried fruit, chocolate, and candies, making it another food to avoid on keto.

Low-Fat Diet Foods

Foods marketed as low-fat often have added sugar to compensate for the lack of fat. Common examples include low-fat yoghurt, mayonnaise, salad dressings, and skim milk. These foods can be high in carbs and should be avoided or limited on keto.

Glazed or Honey-Baked Ham

Honey-baked ham is often baked with a honey-butter blend and coated with a spiced sugar mix. This infuses a large amount of sugar into the meat, making it difficult to maintain ketosis. Opt for regular deli ham instead.

Ketchup, Barbecue Sauce, and Sweet Condiments

Condiments like ketchup, barbecue sauce, and sweet chilli sauce are packed with sugar and provide little nutritional value. They can quickly add up to your daily carb count, so it's best to limit or avoid them.

Beans and Other Legumes

Legumes like beans, lentils, and chickpeas are nutritious but relatively high in carbohydrates. Green beans and black soybeans are the lowest in carbs among legumes 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. Half a cup of cooked quinoa, for example, has 20 grams of carbs.

Milk

Whole milk contains 11 grams of carbs per cup. While it can be consumed occasionally, it's best to opt for unsweetened almond or soy milk as a keto-friendly substitute.

Frequently asked questions