Carbs On Keto: How High Is Too High?

The ketogenic (keto) diet is a popular low-carb, high-fat diet that has been used for decades to help with weight loss and manage certain health conditions. The keto diet is designed to promote fat-burning by limiting the intake of carbohydrates and replacing them with fats, putting the body into a state of ketosis. To stay in ketosis, a person should consume up to 50 grams of carbohydrates per day, although this may vary depending on individual needs and activity levels. Some people may need to restrict their carb intake to as low as 20 grams per day to maintain ketosis, while others can consume up to 50 grams and still remain in ketosis. Maintaining a low-carb intake helps the body switch to burning fat for fuel, leading to weight loss and other potential health benefits. However, it's important to note that the keto diet can be restrictive and may not be suitable for everyone. It's always recommended to consult a healthcare professional before starting any new diet.

How to calculate net carbs

Net carbs are the amount of carbohydrates your body can digest and absorb. They are also referred to as digestible or impact carbs. Net carbs are calculated by subtracting indigestible carbs (such as fibre and some sugar alcohols) from the total amount of carbs.

Simple and Complex Carbs

Carbs fall into two categories: simple and complex. Simple carbs are made up of one or two sugar molecules, which are easily digested by the body. They are found in foods like table sugar and regular pasta. Complex carbs, on the other hand, are made up of longer chains of molecules, which take longer to break down and provide a more lasting source of energy. They are commonly found in vegetables, whole grains, nuts and fruits, which tend to be high in fibre.

Calculating Net Carbs in Whole Foods

To calculate net carbs in whole foods, you subtract the fibre content from the total number of carbs. For example, if a medium avocado contains 17.1 grams of total carbs, of which 13.5 grams is fibre, you would calculate 17.1 grams total carbs – 13.5 grams fibre = 3.6 grams net carbs.

Calculating Net Carbs in Processed Foods

To calculate net carbs in processed foods, you need to know the amount of sugar alcohols in addition to the fibre content. Generally, you can subtract half of the carbs from sugar alcohols from the total carbs listed on the nutrition label. However, erythritol is an exception. If it is the only sugar alcohol listed in the ingredients, you can subtract its total carb value from the total carbs.

For example, if a food product contains 23 grams of total carbs, 9 grams of fibre, and 11 grams of sugar alcohols (other than erythritol), you would calculate:

23 grams total carbs – 9 grams fibre – 5.5 grams sugar alcohols (11 x 0.5) = 8.5 grams net carbs

Other Considerations

It's important to note that the Food and Drug Administration (FDA) does not recognise the term "net carbs" and recommends using total carbohydrates listed on nutrition labels. Additionally, the methods for calculating net carbs are only estimations, as everyone's digestive system is different.

For people with diabetes, calculating net carbs can be beneficial for tracking dietary fibre intake and balancing it with medication. However, it is recommended that they consult a doctor, dietitian, or diabetes educator before starting a low-carb diet to ensure they are getting the right amount of carbs and to match medications with carb intake.

What foods to eat on keto

The ketogenic (keto) diet is a high-fat, very low-carbohydrate, and moderate-protein diet. It is designed to send your body into ketosis, a metabolic state in which your body burns fat for fuel instead of carbohydrates. To stay in ketosis, a person should consume up to 50 grams of carbohydrates per day.

• Fish and seafood: Salmon, shrimp, lobster, flounder, crab, and trout are good choices as they are high in essential nutrients like omega-3 and B vitamins but very low in carbs.
• Meat and poultry: Turkey, beef, chicken, and sausages are high in fat and very low in carbs. However, it is recommended to eat them in moderation as they have been linked to health conditions like heart disease and type 2 diabetes.
• Non-starchy vegetables: Broccoli, cauliflower, zucchini, bell peppers, and asparagus are good options as they are low in carbs but still contain fiber, which is important for digestive health.
• Avocados: Avocados are a popular choice on the keto diet as they are high in healthy fats and low in carbs. They are also a good source of potassium and B vitamins.
• Berries: Strawberries, blackberries, raspberries, and blueberries are relatively low in carbs and contain healthy antioxidants.
• Nuts and seeds: Pumpkin seeds, almonds, cashews, chia seeds, pecans, hemp seeds, and macadamia nuts are generally low in carbohydrates and a good source of fiber, vitamins, and minerals.
• Eggs: Whole eggs are a good choice as they are low in carbs and high in protein and healthy fats. They are also a versatile ingredient that can be used in keto-friendly dishes like omelets and frittatas.
• High-fat dairy products: Cheese, whole milk yogurt, and cottage cheese are good sources of protein and fat. However, it is recommended to balance dairy intake with plant-based options.
• Oils: Olive oil, avocado oil, canola oil, nut oil, and seed oils like flax and hemp oil are healthy sources of fat and contain no carbohydrates.
• High-cocoa chocolate: Chocolate with a cocoa content of 70% or more is a good source of antioxidants and has been linked to improved heart health.

It is important to note that the keto diet can be restrictive and challenging to maintain. It is always recommended to consult a healthcare professional or dietitian before starting any new diet, especially a restrictive one like keto.

What foods to avoid on keto

The keto diet is a low-carb, high-fat diet that can help with weight loss and certain health conditions. To stay in ketosis, the body needs to burn fat for energy instead of carbohydrates. This means that your daily carb intake should be limited to 20-50 grams.

Grains and Starches

Whole wheat, rice, corn, and oats are all high in carbohydrates and should be avoided. These foods can impact blood sugar levels and stop the body from entering ketosis. Instead, try cauliflower rice or zucchini noodles.

Sugary Foods and Sweets

Candies, pastries, and sugary drinks can cause a quick rise in insulin levels, hindering fat burning and making it difficult to achieve and maintain ketosis. Opt for natural sweeteners like stevia or erythritol, or dark chocolate with at least 70% cocoa content.

Starchy Vegetables

Starchy vegetables such as potatoes, yams, and corn are also high in carbohydrates and should be limited. Instead, choose leafy greens such as spinach, kale, or arugula, or try broccoli and cauliflower.

Legumes and Beans

Beans and legumes are high in protein and fiber but also contain a significant amount of carbohydrates. Lentils, chickpeas, and black beans can interrupt ketosis and cause fluctuations in blood sugar levels. If you're following a strict keto diet, it's best to avoid them. Try nuts and seeds or coconut flour instead.

Processed Foods with Hidden Carbs

Processed foods like chips, pre-packaged snacks, and convenience meals often contain hidden sugars and carbs. Read food labels carefully and opt for whole, unprocessed foods. Make your own low-carb snacks, such as kale chips or nut blends.

Alcohol and Cocktails

Alcohol can delay or halt ketosis, as the body prioritizes metabolizing alcohol over fats. Cocktails mixed with sugary syrups or sodas can result in a high intake of carbs. If you decide to consume alcohol, opt for low-carb options like spirits with sugar-free mixers.

High-Carb Sauces and Condiments

Many condiments, such as ketchup, BBQ sauce, and sweet dressings, contain sugars and starches that can quickly add up and disrupt ketosis. Use olive oil or mustard instead, as these have a low carbohydrate content.

Trans Fats and Hydrogenated Oils

Partially hydrogenated oils, which often contain trans fats, can have negative effects on heart health and contribute to inflammation. While there is no direct link between trans fats and ketosis, it is better to avoid them to promote overall health while on the keto diet. Choose natural sources of healthy fats like avocados, olive oil, and nuts.

Low-Fat and Diet Products

Low-fat and diet products often contain extra sugars and artificial sweeteners to make up for the lack of fat. This can increase your carbohydrate intake and hinder your progress. Opt for full-fat dairy products and grass-fed meats instead.

How to track carbs

Tracking your carb intake is an essential part of the keto diet. Here are some tips on how to do it effectively:

Use a Tracking App

The most popular apps for tracking carbs on keto are MyFitnessPal, Cronometer, and Carb Manager. These apps allow you to log your meals, track your macronutrient intake, and set daily goals. They also have large food databases, making it easier to find and track the foods you eat.

Calculate Net Carbs

When tracking carbs on keto, it's important to calculate "net carbs" rather than total carbs. Net carbs are calculated by subtracting dietary fiber and certain sugar alcohols from the total carbohydrate content of a food. The formula is: Total Carbohydrates - Fiber - Sugar Alcohols = Net Carbs.

Weigh Your Food

To accurately track your carb intake, it's a good idea to invest in a food scale. This will help you measure the weight of your food and determine its nutritional content. You can also use measuring cups and spoons, but a food scale provides the most precise measurements.

Read Food Labels

When choosing packaged foods, be sure to read the nutrition labels carefully. Pay attention to the total carbohydrates, dietary fiber, sugar, and sugar alcohols. Remember that not all packaged foods are created equal, and some may contain hidden carbs or sugar alcohols that can impact your blood sugar.

Be Mindful of Portion Sizes

Portion sizes can greatly impact your carb intake. Serving sizes listed on nutrition labels are often smaller than what people typically eat. By tracking your macros and being mindful of portion sizes, you can develop a better understanding of what a healthy serving size looks like for you.

Avoid High-Carb Foods

To stay within your carb limit, it's important to avoid high-carb foods. This includes starches such as bread, pasta, rice, and potatoes, as well as sugary drinks, snacks, and sauces. Instead, opt for keto-friendly alternatives like cauliflower rice, zucchini noodles, and healthy fats such as avocado, nuts, and seeds.

Track Your Progress

Consistency is key when it comes to the keto diet. Be sure to track your progress over time, including your weight, ketone levels, insulin levels, and blood sugar. This will help you understand how your body is responding to the diet and make adjustments as needed.

How to get into ketosis faster

To get into ketosis faster, you can try the following methods:

Reduce Carb Intake

To reach ketosis, it is essential to reduce your carbohydrate intake. This means limiting foods such as sugary items, starchy foods like bread and pasta, beans, legumes, and certain fruits. Aim for less than 50 grams of carbs per day, or even as low as 20-30 grams if possible.

Increase Healthy Fat Consumption

The keto diet is a high-fat diet, so make sure you're consuming enough healthy fats. This includes foods like avocado, olive oil, fatty fish such as salmon, nuts, and seeds. About 75-80% of your diet should come from healthy fats.

Moderate Protein Intake

While protein is important, too much can interfere with ketosis. Aim for 15-20% of your diet coming from protein sources such as lean meats, fish, and eggs.

Alternate-Day Fasting

Try practicing alternate-day fasting, where you fast every other day, or even a 24-48 hour fast to speed up the process of getting into ketosis. During non-fasting days, follow keto recipes or a keto meal plan.

Low-Intensity Exercise

Contrary to popular belief, you don't need to deplete all the carbohydrates in your body before entering ketosis. Low-intensity, steady-state cardio exercises are a great way to condition your body to generate ketones. Try going for a long walk, which will help increase ketone production without slowing it down like high-intensity workouts might.

Manage Stress

Cortisol, a stress hormone, can interfere with ketosis. Try starting a keto diet after a relaxing vacation, and use stress management techniques to keep your stress levels low during the process.

Monitor Ketone and Blood Sugar Levels

Use a blood meter to regularly monitor your blood ketone and blood sugar levels. This will help you understand your body's metabolic state and adjust your diet and exercise routines accordingly.

Mineral Management

When you deplete your glucose stores, you lose a lot of water and water-soluble minerals like sodium, potassium, and magnesium. Take a mineral supplement to ensure you're getting enough of these essential electrolytes, especially if you're combining your keto diet with exercise.

Meal Planning and Portion Control

Pre-plan your meals to ensure you're sticking to your daily carb and calorie limits. Use portion control methods such as measuring cups or a food scale to accurately track how much you're consuming.

Stay Hydrated

Drinking plenty of water is important for reducing keto flu symptoms and supporting your overall health during the transition to ketosis.

Remember that getting into ketosis can take a few days, and full adaptation may take several weeks. It's important to be patient and not give up too soon. Always consult a healthcare professional before starting any new diet.

Frequently asked questions