Carbs On Keto: How Much Can You Eat?

The ketogenic (keto) diet is a high-fat, low-carbohydrate diet that puts the body into a metabolic state called ketosis. Ketosis is when the body starts breaking down stored fat into molecules called ketone bodies to use for energy without circulating blood sugar from food. To stay in ketosis, a person can consume up to 50 grams of carbohydrates per day. This equates to 5% to 10% of energy intake from carbohydrates. The keto diet is popular for its potential benefits for weight loss and blood sugar control, as well as its potential to treat certain cancers and Alzheimer's disease.

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

On a keto diet, the body enters a metabolic state called ketosis, where it burns fat for fuel instead of carbohydrates. This is achieved by limiting carbohydrates to between 20 and 50 grams per day, or 5 to 10% of total calories.

The keto diet involves eating foods such as:

• Animal proteins: fish, shellfish, beef, pork, lamb, chicken, and turkey
• Dairy: cheese, plain Greek yoghurt, cottage cheese, cream, and butter
• Plant-based dairy: unsweetened soy, almond, and coconut milk
• Vegetables: dark leafy greens, broccoli, cauliflower, tomatoes, eggplant, zucchini, spinach, and peppers
• Fruits: avocados, olives, and berries
• Nuts and seeds: almonds, Brazil nuts, macadamia nuts, pecans, walnuts, chia seeds, flaxseeds, pumpkin seeds, and sesame seeds
• Fats and oils: olive oil, coconut oil, avocado oil, butter, and ghee
• Drinks: water, coffee, tea, and unsweetened sparkling water

Foods to avoid on the keto diet include:

• Starchy vegetables: potatoes, sweet potatoes, onions, and winter squashes
• Fruits: bananas, raisins, dates, mangoes, and pears
• Breads and baked goods: bread, tortillas, muffins, bagels, cakes, and cookies
• Sugary foods: sugar, honey, syrup, and fruit juice
• Alcoholic drinks: beer, piña coladas, and soda
• Processed foods: chips, crackers, and margarine

To stay in ketosis, a person can consume up to 50 grams of carbs per day

Staying in Ketosis: How Many Carbs Can You Eat?

The ketogenic (keto) diet is a high-fat, low-carbohydrate diet that puts the body into a metabolic state called ketosis. In ketosis, the body burns fat for fuel instead of carbohydrates, its preferred energy source. To stay in ketosis, a person can consume up to 50 grams of carbohydrates per day. However, some sources recommend staying below 20 grams of net carbs per day to ensure ketosis. Net carbs are calculated by subtracting fibre and sugar alcohols from the total carbohydrate amount.

The keto diet typically includes animal proteins such as fish, shellfish, meat, and poultry; dairy products like cheese, plain Greek yoghurt, and cottage cheese; and plant-based foods such as nuts, seeds, non-starchy vegetables, and berries. These foods are low in net carbs and provide essential nutrients.

To stay in ketosis, it is crucial to limit or avoid foods with high carbohydrate content. These include starchy vegetables like potatoes, sweet potatoes, and beets; fruits like bananas and raisins; grains such as bread, rice, and pasta; sugar and sugary foods; and processed foods. Alcohol should also be limited or avoided, as it can hinder weight loss and ketosis.

Tips for Staying in Ketosis

• Focus on whole, unprocessed foods to get a variety of vitamins and minerals.
• Calculate net carbs to ensure you stay within your daily limit.
• Consider using keto apps to track your carb intake and learn about the carb content of different foods.
• Be cautious with nuts and dairy, as they are keto-friendly but can be high in calories and carbs.
• Avoid unhealthy fats and choose healthy options like monounsaturated and omega-3 fats.
• Stay hydrated and replenish electrolytes, especially sodium, to avoid side effects like lightheadedness and fatigue.

Net carbs are absorbed into the body

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

When you eat a carb-containing food, most of the carbs are broken down into individual sugar units by enzymes produced in your small intestine. Your body can only absorb these individual sugar units. However, some carbs can't be broken down into individual sugars, and others are only partially broken down and absorbed. These include fibre and sugar alcohols.

Fibre is a unique form of carbohydrate in terms of its digestion and effects on the body. Unlike starch and sugar, fibre isn't absorbed in the small intestine because the links between its sugar units can't be broken down by the enzymes in the digestive tract. Therefore, fibre passes directly into the colon. However, its fate after that depends on what type of fibre it is. There are two broad categories: insoluble and soluble. Insoluble fibre does not dissolve in water and creates bulkier stools, helping to prevent constipation. This type of fibre leaves the colon unchanged, provides no calories, and has no effect on blood sugar or insulin levels.

Sugar alcohols, on the other hand, are processed similarly to fibre, with a few important differences. Many sugar alcohols are only partially absorbed in the small intestine, and there is a lot of variation among different types. Researchers report that the small intestine absorbs 2-90% of sugar alcohols. However, some are only briefly absorbed into the bloodstream and then excreted in urine. Sugar alcohols can have varying effects on blood sugar and insulin levels, although these are considerably lower than sugar.

Calculating net carbs in whole foods is straightforward. You simply subtract the fibre content 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 is a bit more complicated. To calculate the net carbs in a packaged product, you'll need to know the total carbs, fibre content, and sugar alcohol content. Generally speaking, half of the carbs from sugar alcohols can be subtracted from the total carbs listed on the nutrition label. However, erythritol is an exception. If it's the only sugar alcohol listed in the ingredients, its carbs can be completely subtracted from the total carbs.

For example, let's consider a maltitol-sweetened Atkins bar. The 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.

Understanding how your body processes different kinds of carbs can help you manage your blood sugar, weight, and overall health. If you're following a keto diet, it's crucial to keep your net carb intake low—under about 50 grams per day—to stay in ketosis.

Total carbs minus fibre and sugar alcohols give you net carbs

The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet. On a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates. The reduction in carbohydrates puts the body into a metabolic state called ketosis. To stay in ketosis, a person requires up to 50 grams of carbs per day.

When calculating net carbs, you need to subtract the amount of fibre from the total number of carbs. If the food is processed, you should also subtract half of the sugar alcohol content. These quantities are available on food labels.

Fibre is a type of carbohydrate that the body cannot digest and, therefore, cannot transform into glucose for energy. The amount of fibre is included in the number of total carbs, but not in the number of net carbs.

Sugar alcohols are processed similarly to fibre. They are neither sugar nor alcohol but a type of carbohydrate that simulates sweetness. Sugar alcohols are only partially absorbed into the small intestine and then excreted in urine. They do not significantly affect blood sugar levels, so they are deducted from total carbs.

To calculate the number of net carbs in a serving of food, subtract the fibre content from the number of total carbs. If the food is processed, also subtract half the sugar alcohol content.

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 can be confusing due to conflicting and outdated information. The Food and Drug Administration (FDA) does not recognise the term "net carbs" and instead recommends using the total carbohydrates listed on nutrition labels.

Non-starchy vegetables are recommended on the keto diet

The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet. It aims to put the body into a metabolic state called ketosis, where the body uses fat instead of carbohydrates as its primary energy source. To stay in ketosis, a person should consume no more than 50 grams of carbohydrates per day. This means that the keto diet is very restrictive, and it can be challenging to meet nutritional needs while avoiding certain food groups.

Some examples of non-starchy vegetables that are suitable for a keto diet include:

• Broccoli
• Cauliflower
• Green beans
• Bell peppers
• Zucchini
• Spinach
• Asparagus
• Mushrooms
• Lettuce
• Celery
• Tomatoes
• Cucumbers
• Brussels sprouts

These vegetables can be prepared in various ways and incorporated into different dishes to add flavour and nutrition to a keto diet.

It is important to note that not all vegetables are suitable for a keto diet. Starchy vegetables, such as potatoes, peas, corn, and beets, are high in carbohydrates and should be avoided or limited. Additionally, some fruits and vegetables, beans, legumes, and wheat-based products like rice, pasta, and cereals are also high in carbohydrates and should be consumed in moderation or replaced with low-carb alternatives.

Overall, non-starchy vegetables are an essential part of a keto diet as they provide necessary nutrients while keeping the carbohydrate count low, helping individuals stay in ketosis and reap the potential benefits of the diet.

Frequently asked questions