Carbs On Keto: Friend Or Foe?

The keto diet is a low-carb, high-fat diet that has been used for decades to help with weight loss and manage certain health conditions. To stay in ketosis, a person should consume up to 50 grams of carbs per day. The keto diet is designed to promote fat-burning, and achieving ketosis requires keeping the daily carb intake under 50 grams. This forces the body to burn fat instead of carbs for energy, causing glucose levels to drop and the body to produce ketones. While the keto diet has been shown to be effective for weight loss and blood sugar control, it may also lead to nutrient deficiencies and unpleasant side effects such as constipation and headaches.

How to calculate net carbs

"Net carbs" are the carbohydrates that your body digests and absorbs. They are also referred to as digestible or impact carbs. Net carbs are calculated by subtracting indigestible carbs (dietary fibre and some sugar alcohols) from the total number of carbs.

Calculating Net Carbs in Whole Foods

To calculate the net carbs in whole foods, subtract the fibre from the total number of carbs. 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.

Calculating Net Carbs in Processed Foods

To calculate the net carbs in processed foods, you need to subtract half of the sugar alcohol content from the total number of carbs listed on the nutrition label. Erythritol is an exception; if it's the only sugar alcohol listed, you can subtract its total value from the total carbs.

For example, a maltitol-sweetened Atkins bar contains 3 grams of net carbs according to the label. However, when subtracting only half the 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.

The Importance of Calculating Net Carbs

Calculating net carbs can be beneficial for people with diabetes, as it helps them track their intake of dietary fibre and balance their medications with their carb intake. It can also increase the number of food choices available, as many fruits and vegetables are rich in fibre and contribute fewer carbs. Additionally, it may reduce the risk of low blood sugar for people with diabetes, as they often need to calculate their insulin dosage based on their carb intake per meal.

However, counting net carbs instead of total carbs may increase the number of sugar-free treats in the diet, which are not necessarily carb-free. It can also be confusing due to variations in food nutritional labels, and the calculations are only estimations as everyone's digestive system is different.

Other Considerations

The Food and Drug Administration (FDA) does not recognise the term "net carbs" and recommends using the total carbohydrates listed on nutrition labels. Additionally, the concept of net carbs is not recognised by many scientists and healthcare professionals, and there is ongoing debate within the low-carb community about whether to count net or total carbs.

Regardless of the method used to calculate carbs, it is important to prioritise whole, unprocessed foods to benefit from their vitamins and minerals. Consulting a doctor or dietitian before starting a low-carb diet, such as keto, is crucial to ensure it is safe and aligned with your health goals.

How to track carb intake

To track your carb intake on the keto diet, it's important to understand the difference between total carbs and net carbs. Net carbs are the ones that are absorbed into your body, while some sources of carbohydrates like fibre and sugar alcohols are not absorbed into your bloodstream.

• Use a Comprehensive App: Apps like Carb Manager and MyFitnessPal can help you track your carb intake, macros, and provide meal plans and recipes. These apps have large food databases and customizable tracking features, making it easier to monitor your diet and ensure you're meeting your keto goals.
• Utilize a Fitness Tracker: If you use a fitness tracker like Fitbit, you can take advantage of its food logging feature. In addition to tracking your activity, the Fitbit app lets you log food and monitor your carb intake throughout the day.
• Plan Your Meals in Advance: Pre-planning your meals ensures you stick to your daily carb and calorie limits. This helps you make healthier choices and avoid accidentally consuming too many carbs.
• Measure Your Portions: Use a food scale or measuring cups to accurately track the portions you're consuming. This is crucial for staying within your carb limits and achieving ketosis.
• Understand Net Carbs: When reading food labels, focus on tracking net carbs for a more accurate reflection of your keto progress. To calculate net carbs, subtract the amount of dietary fibre and half the amount of sugar alcohols from the total carbohydrate amount.
• Consider Total Carbs: While net carbs are the most important factor for keto dieters, keeping an eye on total carbs can also be helpful. This is especially true if you're aiming for a stricter carb limit to enhance weight loss.
• Be Mindful of Hidden Carbs: Remember that carbs can be found in unexpected places, like salad dressings, sauces, and even some vegetables. Track all carbs, including those in fruits, vegetables, grains, and condiments, to stay within your daily limit and maintain ketosis.

How to avoid common low-carb mistakes

The ketogenic 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. Here are some tips to avoid common low-carb mistakes:

Don't Cut Out All Carbs at Once

Transitioning to a low-carb or keto diet can be challenging, especially if you're used to eating a lot of carbs. Instead of cutting out all carbs at once, try tapering down your carbohydrate intake gradually. This will make it easier for your body to adapt to the new diet and avoid frustration.

Drink Enough Water

The keto diet can lead to dehydration because the decrease in carbohydrate intake causes shifts in your fluid and electrolyte balance. Drink plenty of water throughout the day and consider drinking a cup of broth daily to replace lost electrolytes.

Prepare for the Keto Flu

As your body transitions from burning carbohydrates to burning fat, you may experience the "keto flu," which includes symptoms such as headache, fatigue, nausea, and dizziness. This is a common side effect that usually goes away within a few weeks. To ease the symptoms, eat foods rich in potassium, magnesium, and sodium, and stay hydrated.

Include Omega-3 Fatty Acids

When choosing your fats, aim for healthy sources such as omega-3 fatty acids, which have anti-inflammatory properties. Good sources of omega-3s include salmon, sardines, oysters, herring, and mussels. Avocado, olive oil, and seeds such as chia seeds and flaxseed are also healthy fat options.

Salt Your Food

The keto diet can lead to a loss of sodium, which is an important electrolyte. To replace this loss, add salt to your food. Salting your meals will help replenish sodium levels and prevent side effects such as lightheadedness, fatigue, and headaches.

Consult Your Doctor

If you have a medical condition or are taking medication, talk to your doctor before starting the keto diet. They may need to adjust your medication dosage as your symptoms improve. For example, if you have type 2 diabetes and are taking insulin, cutting out carbs can lead to dangerously low blood sugar levels.

Don't Forget Your Veggies

While vegetables contain carbohydrates, it's important to include them in your diet to get a range of nutrients. Go for non-starchy options such as leafy greens, cucumbers, tomatoes, broccoli, and bell peppers. Just watch your portions and properly count your carbs to stay within your limits.

Focus on Food Quality

Don't just focus on cutting carbs; make sure you're eating high-quality, nutrient-dense foods. Choose omega-3-rich foods like wild salmon, grass-fed meats, and whole foods instead of processed keto treats. Work with a registered dietitian to ensure you're getting all the nutrients you need.

Get Enough Protein

Protein is essential for satiety and muscle preservation. Make sure you're getting enough protein from sources like lean meats, fish, and eggs. On the keto diet, aim for your plate to be half-filled with protein.

Don't Be Afraid of Fat

When you cut out carbs, you need to replace them with fat. Don't be afraid to add healthy fats to your diet, such as monounsaturated and omega-3 fats. Choose fatty cuts of meat and add healthy fats to your meals. Just be sure to avoid trans fats.

Replenish Sodium

The keto diet lowers insulin levels, which causes your body to shed excess sodium. This can lead to mild sodium deficiency, causing side effects such as lightheadedness, fatigue, and headaches. Add more sodium to your diet by salting your food and drinking broth.

Be Patient

It takes time for your body to adapt to a low-carb diet. If you feel unwell in the first few days, don't give up. It may take up to several weeks for your body to fully adjust to burning fat instead of carbs.

Best keto-friendly carb sources

The keto diet is a low-carb, high-fat diet that puts the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. To stay in ketosis, a person's daily intake should be up to 50 grams of carbohydrates, with some stricter versions of the diet limiting this to 20 grams.

Green Leafy Vegetables

Green leafy vegetables are extremely low in carbs and can be consumed multiple times a day. They are also packed with vitamins, minerals, and antioxidants. Examples include spinach, kale, collard greens, lettuce, arugula, and escarole.

Summer Squash

Summer squashes, such as zucchini and yellow squash, are versatile and low in carbs. Zucchini, in particular, is very popular on keto and can be used as a substitute for pasta or noodles when spiralized.

Avocados and Olives

Avocados and olives are unique among vegetables as they are fairly high in fat and low in net carbs. They also contain fiber and various antioxidants, which may protect your cells from damage.

Berries

Berries, especially raspberries and strawberries, are lower in carbs than other fruits and packed with antioxidants. Blackberries and blueberries are also keto-friendly but may not fit into stricter keto diets.

Shirataki Noodles

Shirataki noodles are a fantastic keto-friendly alternative to regular noodles. They are made from glucomannan, a viscous fiber that forms a gel, slowing down food’s movement through your digestive tract. This can aid in weight loss and diabetes management.

Dark Chocolate and Cocoa Powder

Dark chocolate (70% or more cocoa solids) and cocoa are delicious sources of antioxidants and may reduce the risk of heart disease. They can be consumed in moderation on a keto diet.

Unsweetened Coffee and Tea

Coffee and tea are carb-free and have been linked to a reduced risk of diabetes. They can also improve alertness and mood.

Unsweetened Sparkling Water

Unsweetened sparkling water is a great keto-friendly alternative to soda, as it is typically free of sugar or sweeteners and contains no calories or carbs.

Benefits of the keto diet

The keto diet has become increasingly popular in recent years, with many people adopting it to lose weight and manage certain health conditions. The diet involves significantly reducing carbohydrate intake and replacing those calories with fat, putting the body into a metabolic state called ketosis. While the keto diet can be restrictive and may not be suitable for everyone, it does offer several potential benefits.

Increased Fat Burning and Weight Loss

By reducing carbohydrate intake, the keto diet causes the body to burn fat more efficiently, leading to weight loss. This is because the body switches to using fat, rather than carbohydrates, as its primary energy source.

Reduced Blood Sugar and Insulin Levels

Lowering carbohydrate intake can help decrease blood sugar and insulin levels, which may reduce the risk of type 2 diabetes. This is particularly beneficial for people with diabetes, as it can help them control their insulin levels.

Improved Mental Focus

Ketones, which are produced when the body is in ketosis, are a more stable energy source for the brain, potentially enhancing cognitive function and improving mental focus.

Elimination of Carb Cravings and Appetite Control

The keto diet can help eliminate carbohydrate cravings and provide powerful appetite control, making it easier to stick to the diet and maintain a calorie deficit.

Other Potential Benefits

The keto diet may also offer other health benefits, such as improved blood lipid levels, reduced cholesterol, and a reduced risk of heart disease. Additionally, the diet can lead to increased feelings of fullness and the ability to go for many hours without eating.

It is important to note that while the keto diet has many potential benefits, it may also carry some risks and side effects. It is always recommended to consult a healthcare professional before starting any new diet, especially one as restrictive as keto.

Frequently asked questions