Keto Os And Carb Intake: What's The Verdict?

The ketogenic (keto) diet is a popular eating plan that involves limiting carbohydrate intake to a maximum of 50 grams per day and replacing those carbs with fats. This puts the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. The number of carbs one can consume and still be in ketosis varies from person to person, but it is generally agreed that net carbs (carbs that are absorbed into the body) are the most important to track. So, when considering whether a product like Keto OS counts towards one's carb intake, it is essential to distinguish between net carbs and total carbs.

Net carbs vs total carbs

Net carbs refer to the total amount of digestible carbohydrates in a food product or meal. They are calculated by subtracting the amount of fibre and sugar alcohols from the total amount of carbohydrates. Net carbs are an important consideration for people on the keto diet, as they aim to keep their total carb intake very low.

Total carbs include all types of carbohydrates present in food, including fibre and sugar alcohols, which are not fully absorbed by the body. Total carbs are important for people following a total carb diet, which does not restrict carbohydrate intake but emphasises whole, unprocessed foods.

Differences between Net Carbs and Total Carbs

The key difference between net carbs and total carbs is that net carbs only include carbohydrates that the body can fully digest into glucose, while total carbs include all types of carbohydrates. Net carbs are important for people on the keto diet, as they aim to keep their total carb intake very low to induce a state of ketosis. On the other hand, total carbs are important for people following a total carb diet, which allows for a higher amount of carbohydrates and includes more whole grains and fruits.

How to Calculate Net Carbs

To calculate net carbs, you need to find the amount of fibre and sugar alcohols in a food product and subtract it from the total amount of carbohydrates. It is important to note that the serving size of the food product should be considered, as these numbers are specific to one serving. For example, if a food contains 20 grams of total carbs and 10 grams of dietary fibre, it would have 10 grams of net carbs.

Health Benefits of Net Carb and Total Carb Diets

Both the net carb and total carb diets may have potential health benefits. The keto net carb diet has been linked to improved blood sugar control, reduced inflammation, and a reduced risk of heart disease. On the other hand, the total carb diet can assist in regulating blood sugar levels, promote digestive health, and increase energy levels.

Challenges of Net Carb and Total Carb Diets

There are also some challenges associated with both diets. The keto net carb diet can be difficult to sustain long-term, especially for those used to consuming high-carb foods. It may also raise the risk of kidney stones and negatively impact cholesterol levels. The total carb diet may make it difficult to limit refined and processed carbohydrates, and some individuals may struggle to consume enough protein.

How to calculate net carbs

Net carbs are the amount of carbohydrates that are absorbed by your body and are broken down into individual sugar units. Net carbs are also referred to as digestible or impact carbs.

To calculate net carbs, you need to subtract the amount of fibre and sugar alcohols from the total amount of carbohydrates. This is because fibre and sugar alcohols are not digestible and are not absorbed by the body in the same way as other carbs.

Net Carbs = Total Carbs - Dietary Fibre - Half of Sugar Alcohols

For example, if a food contains 20 grams of total carbs, 8 grams of dietary fibre, and 5 grams of sugar alcohols, you would calculate the net carbs as follows:

20 grams - 8 grams - 2.5 grams = 9.5 grams of net carbs

It's important to note that not all sugar alcohols are treated equally in this calculation. Erythritol, for instance, is not digested by the body at all, so you can subtract its full value from the total carbs. On the other hand, sugar alcohols like maltitol, sorbitol, isomalt, and glycerin do affect your blood sugar and are partially digested, so you would only subtract half of their value.

Additionally, when calculating net carbs for a keto diet, it's recommended to limit your net carb intake to 50 grams or less per day.

Foods to avoid on the ketogenic diet

The ketogenic diet is a high-fat, moderate-protein, and very low-carb diet. 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 alcohol from the total number of carbs.

Bread, Pasta, Rice, and Other Refined Carbs

Eating refined high-carb foods like white bread, pasta, rice, pastries, and crackers could prevent a ketogenic state if you exceed your daily carb allowance.

Beer and Mixed Drinks

Beer, liqueurs, and mixed drinks have a high carb and low nutrient count, which makes them unsuitable for a keto diet. Lower-carb drinks like dry red or white wine, hard liquor, or spirits are better options, but alcohol should be consumed in moderation.

Honey, Syrup, and Sugar in Any Form

Honey, maple syrup, and sugar are high in carbohydrates and low in nutrients. These can easily increase your daily carb count without providing significant nutrition.

Glazed or Honey-Baked Ham

Honey-baked ham is a processed meat that is often cooked with a sugar coating, preventing ketosis. Instead, opt for regular deli ham, which has less than 1 gram of carbs per slice.

Starchy Vegetables and High-Sugar Fruits

Starchy vegetables like corn, potatoes, sweet potatoes, and beets, as well as high-sugar fruits like bananas, raisins, dates, and mangoes, are high in carbs and should be limited.

Beans and Legumes

Beans, lentils, and chickpeas are high in fibre, protein, and calcium but also contain a significant amount of carbohydrates. They may be included in small amounts, but they will take up a large portion of your daily carb intake.

Whole Milk and Other Dairy

Whole milk has 11 grams of carbs per cup. Unsweetened almond milk or soy milk are better alternatives, with about 1 gram of net carb per cup.

Trail Mix

Trail mix often contains raisins and other dried fruits, pretzel pieces, and chocolate candies, making it off-limits for the keto diet.

Carrots

Carrots are packed with vitamin A but are also starchy, with one medium carrot containing 4.1 grams of net carbs.

Soda

Soda is saturated with sugar, and even one can of cola has 36.8 grams of sugar. Opt for unsweetened sparkling water or diet soda instead.

Baked Goods, Including Gluten-Free Options

Gluten-free baked goods are often just as high in carbohydrates as traditional baked goods and are typically lower in fibre.

Foods to include in your diet

The keto diet is a high-fat, moderate-protein, and very low-carb diet. Carbohydrates are the body's preferred energy source, but on a strict ketogenic diet, only 5% to 10% of energy intake comes from carbs. This reduction puts the body into a metabolic state called ketosis, where it starts breaking down stored fat into molecules called ketone bodies to use for energy.

Animal Proteins

• Fish and shellfish: Salmon, sardines, mackerel, tuna, and other fatty fish are rich in B vitamins, potassium, and selenium. They are also protein-rich and carb-free.
• Meat and poultry: Fresh meat and poultry contain no carbs and are rich in B vitamins and minerals such as potassium, selenium, and zinc.
• Eggs: Two large eggs contain zero carbohydrates and over 12g of protein. They also promote feelings of fullness and contain antioxidants that support eye health.

Dairy and Dairy Alternatives

• Cheese: Most types of cheese are very low in carbs and high in fat, making them great for the keto diet.
• Plain Greek yogurt and cottage cheese: These are high in protein and calcium. They can be eaten in moderation on keto.
• Cream and half-and-half: These dairy products are very low in carbs and high in fat, making them ideal for keto.
• Unsweetened plant-based milk: Soy, almond, and coconut milk are keto-friendly, but avoid oat milk as it is too high in carbs.

Vegetables

• Green leafy vegetables: Spinach, kale, collard greens, and other dark leafy greens are extremely low in carbs and rich in vitamins, minerals, and antioxidants.
• High-fat veggies: Avocados and olives are unique among vegetables as they are fairly high in fat and low in net carbs.
• Other non-starchy vegetables: Cauliflower, broccoli, zucchini, bell peppers, and spinach are some examples of low-carb veggies that make great substitutes for high-carb foods.

Plant-Based Foods

• Nuts and seeds: These are healthy, high in fat, and low in carbs. They are also high in fiber, which can help you feel full and lower your calorie intake.
• Berries: Raspberries, strawberries, blackberries, and blueberries are low in carbs and high in fiber. They are also rich in antioxidants that reduce inflammation and protect against disease.
• Dark chocolate and cocoa powder: Choose dark chocolate with a minimum of 70% cocoa solids and eat it in moderation.

Beverages

• Unsweetened coffee and tea: Coffee and tea are carb-free and have been linked to a reduced risk of diabetes. They can also improve physical performance, alertness, and mood.
• Unsweetened sparkling water: This is a great keto-friendly alternative to soda, as it is refreshingly fizzy and generally free of sugar or sweeteners.

How to determine if you're in ketosis

To determine whether you're in ketosis, look out for the following signs:

Increased ketones

Having ketones in the blood is one of the most definitive signs that you're in ketosis. Doctors may also use urine and breath tests to check for ketone levels, but these are less reliable than blood samples. A special home testing kit allows people to measure their own blood ketone levels. When a person is in nutritional ketosis, they will have blood ketone levels of 0.5–3 millimoles per liter. Alternatively, breath analysers can be used to test for ketones in the breath, or indicator strips can be used to check urinary levels.

Weight loss

As the keto diet involves burning fat instead of carbohydrates, people on the keto diet should expect to lose some weight when in ketosis. However, in the first few days, this weight loss is likely to be a reduction in water weight, rather than true fat loss, which may not occur for several weeks.

Bad breath

This is among the most common side effects of ketosis. People on the diet, or those around them, may notice that their breath smells sweet or fruity. A ketone called acetone is usually responsible for the odor, but other ketones, such as benzophenone and acetophenone, may also contribute to bad breath.

Increased focus and energy

People often report brain fog, tiredness, and feeling sick when starting a very low-carb diet. However, long-term keto dieters often report increased focus and energy. Once you get into ketosis, a large part of the brain starts burning ketones instead of glucose. Ketones are an extremely potent fuel source for your brain.

Fatigue and weakness

In the initial stages of a ketosis diet, people may feel more tired and weaker than usual. This fatigue occurs as the body switches from burning carbohydrates to burning fat for energy. Carbohydrates provide a quicker burst of energy to the body. After several weeks on the diet, people should notice an increase in their energy levels.

Stomach complaints

Making any dietary changes can raise the risk of stomach upset and other digestive complaints. To reduce the risk of experiencing stomach complaints, drink plenty of water and other fluids. Eat non-starchy vegetables and other fiber-rich foods to alleviate constipation, and consider taking a probiotic supplement to encourage a healthy gut.

Muscle cramps and spasms

Dehydration and electrolyte imbalances can cause muscle cramps. Electrolytes are substances that carry electrical signals between the body’s cells. Imbalances in these substances lead to disrupted electrical messages that may cause muscle contractions and spasms. People following the ketogenic diet should ensure that they are getting enough electrolytes from their food to avoid muscle pains and other symptoms of an imbalance.

Headaches

Headaches are a common side effect of switching to a ketogenic diet. They may occur as a result of consuming fewer carbohydrates, especially sugar. Dehydration and electrolyte imbalances can also cause headaches. Ketosis headaches typically last from 1 day to 1 week, although some people may experience pain for longer.

Flu-like symptoms

Feeling tired or fatigued, along with experiencing flu symptoms such as headaches and nausea, are signs that you are in ketosis.

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