Keto And Carbs: Friends Or Foes?

The ketogenic (keto) diet is a high-fat, low-carb, and moderate-protein diet. The diet aims to put the body into a state of 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 half the amount of sugar alcohols from the total number of carbs. While on the keto diet, people should avoid high-carb foods such as bread, pasta, rice, potatoes, and most fruits. Instead, they should focus on low-carb foods such as meat, fish, eggs, nuts, seeds, and non-starchy vegetables.

Net carbs vs total carbs

The terms "net carbs" and "total carbs" are often used in discussions about the keto diet, a popular low-carb, high-fat diet. Understanding the difference between these two concepts is crucial for achieving your keto diet goals and managing your overall health. So, let's delve into the details of net carbs and total carbs.

Total Carbs:

Total carbs refer to all types of carbohydrates present in a food or meal. This includes starches, dietary fiber, and sugars. When you look at the nutrition label on a food product, the total carbohydrates listed include all these different types of carbs. Total carbs are calculated by summing up all the different types of carbohydrates in a given food item or meal.

Net Carbs:

Net carbs, on the other hand, refer to the amount of carbohydrates in food that can be absorbed and used by the body for energy. In other words, net carbs are the digestible carbohydrates that the body can fully digest into glucose. To calculate net carbs, you subtract the amount of fiber and some sugar alcohols from the total carbohydrates. This is because fiber and certain sugar alcohols are not fully absorbed or digested by the body and, therefore, don't contribute to the same spike in blood sugar levels as other carbohydrates.

The Role in the Keto Diet:

The keto diet aims to bring the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. To achieve and maintain ketosis, the keto diet restricts daily carbohydrate consumption to a very low level, typically between 20-50 grams of net carbs per day. This means that only net carbs are counted when calculating daily carbohydrate intake on the keto diet. By focusing on net carbs, individuals can better manage their blood sugar levels and ensure they stay within their carbohydrate target, which is crucial for the success of the keto diet.

Advantages and Disadvantages:

Calculating net carbs can offer certain benefits, such as promoting a healthy intake of dietary fiber, which aids in digestion and helps control blood sugar levels. Additionally, it can increase the variety of food choices available, as many fruits and vegetables are rich in fiber and contribute fewer net carbs. However, there are also disadvantages to counting net carbs. It may lead to an increased consumption of sugar-free treats, which are not necessarily carb-free, and the calculations can be confusing due to varying nutritional labels.

Expert Recommendations:

Most dietitians advise focusing on total carbohydrate consumption instead of net carbohydrates as a more accurate measurement. They recommend consuming low-carb whole foods such as non-starchy vegetables, fruits with high fiber content, leafy greens, healthy fats like olive oil, and high-quality meats and fish. This approach ensures a well-rounded and nutritious diet, making it the most effective method for losing weight and maintaining 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 also referred to as digestible or impact carbs. Net carbs are absorbed by your body and include both simple and complex carbs.

To calculate net carbs in whole foods, subtract the fibre from the total number of carbs. This is because fibre is a type of complex carb that the body cannot digest.

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.

To calculate net carbs in processed foods, you need to know the total carbs, fibre, and sugar alcohol content. Generally speaking, you can subtract half of the carbs from sugar alcohols from the total carbs listed on the nutrition label.

Erythritol is an exception. If it is the only sugar alcohol in the ingredients list, its carbs 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 for Diabetes

Calculating net carbs can be beneficial for people with diabetes as it helps them track their intake of dietary fibre and balance medications with carb intake. It can also help determine the amount of insulin they need.

Benefits and Drawbacks of Calculating Net Carbs

Calculating net carbs may increase the number of food choices available to people, as many fruits and vegetables are rich in fibre and contribute fewer carbs to a person's daily goal.

However, one of the drawbacks is that it may increase the number of sugar-free treats in the diet, which may not be carb-free. Additionally, food nutritional labels can vary and may cause confusion. It is also important to note that methods for calculating net carbs are only estimations, as everyone's digestive systems and bodily processes are different.

Foods with low net carbs

The keto diet is a low-carb, high-fat diet that aims to put the body into a state of 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. While it may seem challenging to find foods that fit within these restrictions, there are actually a variety of options available.

Animal Proteins

Animal proteins are a great source of low-net carbs, with the exception of organ meats such as liver, which contain around 4% carbs. Examples of animal proteins to include in your diet are:

• Beef
• Poultry, including chicken and turkey
• Pork, including bacon
• Fish, such as salmon, sardines, and trout
• Shellfish, like oysters and mussels

Vegetables

Most vegetables are low in net carbs, especially leafy greens and cruciferous vegetables. Starchy root vegetables like potatoes and sweet potatoes, however, are high in net carbs and should be avoided. Some good options for low-net carb vegetables are:

• Broccoli
• Cauliflower
• Asparagus
• Peppers
• Brussels sprouts
• Collard greens
• Celery
• Spinach
• Avocado
• Zucchini
• Eggplant

Fruits

When it comes to fruits, it's best to stick to fatty fruits like avocados or olives, as most fruits are high in net carbs. Low-sugar berries, such as strawberries, raspberries, and blackberries, are also a good choice.

Nuts and Seeds

Nuts and seeds are a popular choice on low-carb diets, as they are low in net carbs and high in fat, fibre, protein, and micronutrients. Some good options include:

• Pumpkin seeds
• Squash seeds
• Macadamia nuts
• Pecans
• Chia seeds
• Flaxseeds

Dairy

If you tolerate dairy, full-fat dairy products can be a great source of low-net carbs. Look for options with around 2-11 grams of carbs per 100 grams, and be sure to avoid anything with added sugar. Some examples are:

• Full-fat yogurt
• Cream cheese
• Mascarpone cheese
• Heavy cream

Fats and Oils

Fats and oils contain zero net carbs and are an essential part of a low-carb, real-food-based diet. Focus on healthy options such as:

• Extra virgin olive oil
• Grass-fed butter or ghee
• MCT oil
• Animal fats

Beverages

When it comes to beverages, it's important to choose wisely. Water, coffee, tea, and sugar-free carbonated water are all good options. Avoid fruit juices, as they are high in sugar and net carbs.

Other Foods

There are also some other foods that don't necessarily fit into any specific category but are still low in net carbs. These include:

• Dark chocolate (70-85% cocoa content)
• Herbs and spices
• Condiments (choose carefully and opt for those without added sugar)

How to plan keto meals

Planning keto meals can be challenging due to the diet's restrictive nature, but it is a great way to save time and money while staying on track with your low-carb goals. Here are some detailed tips to help you plan your keto meals effectively:

Start with Keto Favourites:

Begin by listing keto-friendly meals you already enjoy. This can include breakfast, lunch, dinner, and snacks. Structure these meals over the week or a few days to ease into your keto plan. As you get comfortable, you can experiment with new keto recipes gradually.

Stock up on Keto Staples:

You can create various nutritious low-carb dishes with a few basic ingredients. Here are some staples to have on hand:

• Protein Sources: Seafood, meat, tofu (in moderation), and yogurt.
• Healthy Fats: Avocado, coconut oil, olive oil, nuts, eggs, and coconut milk.
• Vegetables: Kale, spinach, broccoli, onions, asparagus, peppers, eggplant, and cauliflower.
• Condiments: Keto-friendly versions of mayonnaise, hot sauce, and ketchup.

Prepare a Grocery List:

Making a grocery list ensures you buy only what you need, saving time and money while reducing waste. You can use apps like Carb Manager Premium to create custom meal plans and generate a corresponding grocery list.

Invest in Food Containers:

Containers are essential for storing your prepped meals. Consider the advantages of different materials: plastic (versatile and inexpensive), glass (reheat-safe but less portable), and metal/bamboo (sturdy but not heat-safe). Opt for containers with compartments to keep ingredients separate.

Batch Prepping:

Batch cooking saves time and ensures you have tasty keto meals ready during busy weekdays. Soups, stews, and sauces work well and can be frozen for later.

Double Up on Recipes:

If batch cooking isn't your thing, simply double (or triple) your regular recipes and store the extra portions for future meals.

Include Takeout or Restaurant Meals:

Your keto meal plan doesn't have to consist solely of home-cooked meals. You can schedule takeout or restaurant meals that fit your keto macros into your calendar.

Don't Forget Breakfast:

Meal prep breakfast to save time in the mornings. Some keto-friendly breakfast options that work well for meal prepping include Low-Carb Overnight Almond Chia Pudding, Keto Blueberry Sponge Cake In A Mug, and Keto Breakfast Meat Egg Cups.

Embrace Frozen Ingredients:

Frozen vegetables and stir-fry mixes are excellent for meal prepping. They often have more micronutrients than fresh produce and don't spoil, ensuring you always have veggies on hand.

Be Flexible:

Keto meal planning isn't an exact science, and it's okay to deviate from your plan occasionally. Have a backup plan with frozen meals or quick recipes, and don't be too hard on yourself if you eat something outside the keto guidelines now and then.

Remember, it's important to consult a healthcare professional or dietitian before starting any new diet, especially one as restrictive as keto. They can guide you in safely adopting this eating plan and ensuring it meets your nutritional needs.

What to eat and what to limit on keto

The keto diet is a high-fat, moderate-protein, and very low-carb 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.

Foods to Eat on the Keto Diet:

• Nuts, seeds, and healthy oils like olive oil, coconut oil, and avocado oil
• Plain Greek yogurt and cottage cheese
• Unsweetened coffee and tea
• Dark chocolate (70-85% cacao) and cocoa powder
• Fish, such as salmon, sardines, mackerel, and albacore tuna
• Non-starchy vegetables like broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach
• Cheese, especially cheddar cheese
• Avocados
• Meat, such as chicken, fish, and beef
• Eggs
• Berries, such as blackberries, blueberries, raspberries, and strawberries

Foods to Limit on the Keto Diet:

• Starchy vegetables like corn, potatoes, sweet potatoes, and beets
• High-sugar fruits, such as bananas, raisins, dates, mangoes, and pears
• Honey, syrup, or sugar in any form
• Baked goods, including gluten-free options
• Cereal, crackers, rice, pasta, and bread
• Beer and mixed drinks
• Glazed or honey-baked ham
• Light or low-fat margarine
• Dried fruit or trail mix
• Low-fat diet foods, such as low-fat yogurt, mayonnaise, salad dressings, peanut butter, and milk
• Legumes, such as beans, lentils, and chickpeas
• Quinoa and other grains

It is important to note that the keto diet is not suitable for everyone and should be done under the guidance of a healthcare professional. Additionally, it is a very restrictive diet, and it is important to ensure you are still getting proper nutrition while following this eating plan.

Frequently asked questions