Keto Carbs: Understanding The Basics Of Carbohydrates

The keto diet is a low-carb, high-fat, and moderate-protein eating plan that has been used to treat specific medical conditions for centuries. The premise of the diet is that by depriving the body of glucose, the main source of energy for all cells, an alternative fuel called ketone is produced from stored fat. The body achieves this state of 'ketosis' when blood levels of a hormone called insulin decrease, and the body begins to use fat as its primary fuel. To stay in ketosis, a person can consume up to 50 grams of carbohydrates per day. However, the exact amount needed to achieve ketosis varies from person to person.

Understanding net carbs

Net carbs refer to the number of carbohydrates in a food item after subtracting the fibre content. Net carbs are absorbed by the body and can raise blood sugar levels.

The calculation for net carbs is as follows:

Net Carbs = Total Carbohydrates - Fibre

For example, if a food item contains 10 grams of total carbohydrates and 2 grams of fibre, the net carbs would be 8 grams (10 - 2 = 8).

It is important to note that net carbs can also be calculated by subtracting sugar alcohols from the total carbohydrates. Sugar alcohols are usually present in processed foods and can have a similar effect on blood sugar levels as regular sugar.

When following a keto diet, it is crucial to monitor your net carb intake. The recommended net carb intake for keto is generally less than 50 grams per day, but this may vary depending on individual factors.

To effectively manage your keto diet, calculating net carbs is a valuable skill. It allows you to make informed choices about the foods you consume and ensures you stay within the recommended carb range for ketosis.

Some examples of food items with low net carbs include:

• Non-starchy vegetables like broccoli, cauliflower, green beans, and spinach.
• High-fat dairy products like cheese, plain Greek yogurt, and cottage cheese.
• Nuts and seeds, such as almonds, macadamia nuts, walnuts, and chia seeds.
• Avocados, which are high in healthy fats and provide various nutrients.
• Meat and poultry, which contain no carbohydrates and are rich in B vitamins and minerals.

How to calculate net carbs

"Net carbs" refers to the carbohydrates that are absorbed and digested by your body. Net carbs are also referred to as digestible or impact carbs. They are calculated by subtracting the amount of fibre and certain sugar alcohols from the total number of carbohydrates in a food product or meal.

The formula for calculating net carbs is as follows:

Net Carbs = Total Carbs - Fibre - Erythritol - Allulose

If a sugar alcohol other than erythritol or allulose is listed, then its value should be divided by two before being subtracted from the total carbs.

For example, let's calculate the net carbs for a food product with 20 grams of total carbs, 10 grams of dietary fibre, and 10 grams of sugar alcohols. First, subtract the fibre:

20 grams total carbs - 10 grams fibre = 10 grams

Next, since the sugar alcohol is neither erythritol nor allulose, divide its value by two:

10 grams sugar alcohol / 2 = 5 grams

Now, subtract the value of the sugar alcohol from the remaining carbs:

10 grams remaining carbs - 5 grams sugar alcohol = 5 grams net carbs

So, the final calculation for net carbs is:

20 grams total carbs - 10 grams fibre - 5 grams sugar alcohol = 5 grams net carbs

It's important to note that the calculation for net carbs can vary depending on the specific sugar alcohols present in a food product. Erythritol, for instance, can usually be subtracted in full from the total carbs, as it has a minimal impact on blood sugar levels.

Additionally, when calculating net carbs for processed foods, it's recommended to subtract half of the sugar alcohol content from the total carbs listed on the nutrition label. This is because the body does not fully digest all sugar alcohols, and their effect on blood sugar levels can vary.

By understanding how to calculate net carbs, individuals can make more informed dietary choices, particularly those following a low-carb or ketogenic diet.

The types of carbs to avoid

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 it burns fat for fuel instead of carbohydrates. To stay in ketosis, a person should consume no more than 50 grams of carbs per day.

Starchy Vegetables

Vegetables that grow underground, such as potatoes, sweet potatoes, beets, and corn, are starchy and contain high amounts of carbohydrates. These should be avoided, and non-starchy vegetables like broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach are recommended instead.

High-Sugar Fruits

Fruits that are high in sugar and carbohydrates, such as bananas, raisins, dates, mangoes, and pears, should be avoided. Berries, such as blackberries, blueberries, raspberries, and strawberries, are lower in carbs and can be consumed in moderation.

Grains

Grains, including flour, corn tortillas, bread, pasta, cookies, crackers, and pizza crust, are filled with carbohydrates and should be avoided. Gluten-free options are not necessarily carb-free, so they should also be limited.

Dairy

Although dairy is typically a low-carb food group, it still contains carbohydrates. Creamed cottage cheese and fat-free or low-fat yogurt are best avoided. It is recommended to limit dairy intake to no more than 3-4 ounces per day.

Processed Meats

Processed meats, such as bacon and sausage, are allowed on the keto diet but should be limited as they are not the best for heart health and may increase the risk of certain types of cancer.

Legumes

Legumes, such as beans and peas, are high in protein and other vital nutrients, but they are also high in carbs and should be avoided.

Alcoholic Beverages

Alcoholic drinks, especially blended frozen drinks, beer, and cocktails, tend to be packed with sugar and carbohydrates. If consuming alcohol, it is best to stick to small amounts of hard liquor with unsweetened soda water, such as a vodka soda.

The types of carbs to eat

The keto diet is a low-carb, high-fat diet that puts the body into a state of ketosis. This means that the body burns fat instead of carbohydrates for energy, resulting in weight loss and improved blood sugar control. While the keto diet is restrictive, there are still a variety of nutritious and tasty foods that can be enjoyed.

Green Leafy Vegetables

Dark, leafy greens such as spinach, kale, Swiss chard, and collard greens are excellent choices on the keto diet. They are extremely low in carbohydrates and provide various vitamins, minerals, and antioxidants.

Above-Ground Vegetables

Other non-starchy, above-ground vegetables that can be consumed on the keto diet include broccoli, cauliflower, cabbage, zucchini, yellow squash, cucumbers, and cherry tomatoes. These vegetables are low in carbs and can be eaten multiple times a day.

Nuts and Seeds

Nuts and seeds, such as almonds, walnuts, macadamia nuts, cashews, and sunflower seeds, are healthy choices on the keto diet. They are high in fat and low in carbohydrates and can be eaten in small amounts.

Berries

Berries, including raspberries, strawberries, blackberries, and blueberries, are the only fruits that can be consumed in small quantities on the keto diet. They are low in carbohydrates and high in fiber and antioxidants.

High-Fat Dairy

Cheese, unsweetened almond milk, heavy cream, yogurt, and butter are good sources of fat and protein on the keto diet. They are generally low in carbohydrates, with 1 ounce (28 grams) of cheddar cheese containing only 1 gram of carbs.

Meat and Fish

All types of meat and fish are allowed on the keto diet, including chicken, beef, lamb, pork, salmon, cod, shrimp, and tuna. These foods are very low in carbohydrates and provide essential vitamins and minerals.

Sweeteners

When it comes to sweeteners, it is best to choose those with minimal calories, no carbohydrates, and a low glycaemic index (GI). Recommended options include erythritol, stevia, Truvia, and xylitol.

Other Low-Carb Foods

In addition to the above, other foods that can be enjoyed on the keto diet in moderation include avocados, olives, eggs, unsweetened coffee and tea, and dark chocolate (70% cocoa or higher).

It is important to note that the keto diet is restrictive, and not all vegetables, fruits, and dairy products are suitable. It is always recommended to consult a doctor or dietitian before starting any new diet, especially one as restrictive as keto.

The benefits of restricting carbs

Restricting carbohydrates as part of a ketogenic diet can have several benefits, from weight loss to improved health outcomes. Here are some of the advantages of limiting carbs:

Weight Loss

The keto diet is well-known for its potential to aid in weight loss. By significantly limiting carb intake, the body is forced to burn fat for energy instead of carbohydrates, leading to a reduction in fat mass. This process, known as ketosis, can be an effective tool for managing weight.

Blood Sugar Control

The ketogenic diet has been linked to improved blood sugar control, making it a valuable approach for people with type 2 diabetes or those at risk of developing it. By reducing carb intake, the body produces less insulin and stores less glucose as fat, helping to regulate blood sugar levels.

Improved Brain Health

Early research suggests that the keto diet may have benefits for brain health. The high fat content of the diet, particularly omega-3 fatty acids from fish, has been associated with improved brain function and a reduced risk of neurological conditions such as Alzheimer's disease.

Cardiovascular Benefits

While the keto diet is often associated with increased saturated fat intake, which can be a concern for heart health, it may also have some cardiovascular benefits. The diet's focus on healthy fats, such as monounsaturated and omega-3 fats, can help reduce cholesterol levels and lower the risk of heart disease.

Cancer Treatment

There is emerging evidence that the ketogenic diet may play a role in cancer treatment. The high-fat, low-carb approach may help slow tumour growth and improve outcomes for certain types of cancer. However, more research is needed to fully understand its effectiveness in this area.

Frequently asked questions