Carbs And Keto: Counting Daily Carb Intake

The ketogenic or keto diet is a low-carb, high-fat eating plan that has been used for centuries to treat specific medical conditions. To stay in ketosis, a person needs to consume no more than 50 grams of carbohydrates per day, though some sources suggest that 20 grams is the upper limit. This is a very small amount of carbs, and it means that people on the keto diet have to avoid a wide range of foods, including wheat-based products, some fruits and vegetables, bread, beans, legumes, and starchy vegetables.

To enter ketosis, aim for under 50g of carbs per day

To enter ketosis, it is recommended to consume under 50 grams of carbohydrates per day. This is because the body uses carbohydrates as its main source of energy. By reducing the intake of carbohydrates, the body is forced to burn fat for energy instead, resulting in the production of ketones, which can also be used by the body for energy. This state is called ketosis.

The number of carbohydrates one can consume and still remain in ketosis may vary between individuals. However, in general, it is recommended to consume no more than 50 grams of net carbs per day. Net carbs are calculated by subtracting the amount of dietary fibre and half the amount of sugar alcohols from the total amount of carbohydrates.

On a keto diet, it is important to consume enough fat to compensate for the reduction in carbohydrates. A keto diet typically consists of about 70-80% fat, 10-20% protein, and only 5-10% carbohydrates. This high fat intake is necessary to provide the body with an alternative source of energy and prevent hunger and inadequate nutrition.

It is also important to note that not all carbohydrates are equal. Some carbohydrates, such as fibre, are not absorbed by the body and, therefore, do not count towards the daily limit. Additionally, some foods that are high in carbohydrates, such as wheat-based products, may be restricted on a keto diet, while other carbohydrate-containing foods, such as non-starchy vegetables, may be allowed in moderation.

Overall, to enter and maintain ketosis, it is crucial to monitor carbohydrate intake and choose carbohydrate sources wisely while also ensuring adequate fat and protein intake.

Focus on high-fat foods, with 70-80% of your calories from fat

The keto diet is a low-carb, high-fat eating plan that has been used for centuries to treat specific medical conditions. When following a keto diet, it is recommended that 70-80% of your calories come from fat. This means prioritising low-carb, high-fat foods such as:

• Avocados and avocado oil
• Nuts and nut butters
• Seeds, including chia seeds, flax seeds, and hemp seeds
• Fatty fish, such as salmon, tuna, and sardines
• Olive oil and coconut oil
• Full-fat dairy products, such as Greek yoghurt, blue cheese, and ricotta cheese
• Eggs
• Meat and poultry, such as chicken, beef, and organ meats

It is important to note that not all fats are created equal. Prioritise unsaturated fats over saturated fats, as they can help lower cholesterol levels. Additionally, be mindful of your portion sizes, as overconsuming fat can lead to weight gain.

Avoid foods with hidden carbs, like croutons, peas, and bananas

Croutons, peas, and bananas are all examples of foods that contain hidden carbs. While they can be part of a healthy diet, they are not suitable for those following a keto diet due to their high carbohydrate content. Here is some more information about these foods and why they should be avoided when following a keto diet:

Croutons

Croutons are small pieces of bread that are often used to add texture and flavour to salads or soups. However, they are typically made from flour and wheat, which are high in carbohydrates. Just 2 tablespoons of croutons contain almost 3 grams of net carbs, which can quickly add up and limit your intake of other vegetables and keto-friendly foods. As an alternative, you can make your own keto-friendly croutons using a low-carb bread recipe or use hemp hearts to add crunch to your salad.

Peas

Peas are a starchy vegetable with a higher carbohydrate content compared to non-starchy green vegetables. A 1-cup serving of peas contains 12 grams of net carbs, which is significantly higher than the net carb count in broccoli (3.7 grams) or zucchini (2.6 grams) per cup. When following a keto diet, it is important to prioritise high-fibre, low-net-carb foods to prevent constipation, a common side effect of the diet. Therefore, it is best to opt for non-starchy vegetables like broccoli or zucchini instead of peas.

Bananas

Bananas are a nutritious fruit, but they are high in carbohydrates and not suitable for a keto diet. According to the U.S. Department of Agriculture, a single banana contains more than 20 grams of net carbs, which is close to the daily carb limit for those following a keto diet (typically 20-50 grams). This means that eating one banana can quickly deplete your entire carb allowance for the day. Instead of bananas, opt for lower-carb fruits like berries, particularly raspberries, which have 1.7 grams of net carbs per 1/4 cup.

Calculate net carbs by subtracting fibre and half the sugar alcohols from total carbs

The keto diet is a low-carbohydrate, fat-rich eating plan that has been used to treat specific medical conditions. It has gained attention as a potential weight-loss strategy.

On a keto diet, net carbs are calculated by subtracting fibre and sugar alcohols from the total carbohydrate amount. Net carbs refer to the amount of carbohydrates that are directly absorbed by the body and contribute calories.

Fibre is a type of carbohydrate that the body cannot digest. It passes through the small intestine unchanged and provides no calories. Sugar alcohols, such as erythritol, xylitol, and sorbitol, are also not fully digested or absorbed and have a minimal impact on blood sugar and insulin levels.

To calculate net carbs, you can use the following formula:

> Net Carbs = Total Carbs - Fibre - Sugar Alcohols

For example, if a food contains 20 grams of total carbs, 10 grams of fibre, and 5 grams of sugar alcohols, the calculation would be:

20 grams - 10 grams - 5 grams = 5 grams of net carbs.

It is important to note that the calculation for net carbs can vary depending on the specific sugar alcohol present. Erythritol, for instance, can be completely subtracted from the total carb amount, whereas other sugar alcohols should only be halved when subtracting. Additionally, the Food and Drug Administration (FDA) does not recognise the term "net carbs" and recommends using total carbohydrates listed on nutrition labels.

Calculating net carbs can be beneficial for people with diabetes as it helps them track their fibre intake and balance their medication with carb intake. It also promotes a healthy intake of dietary fibre, which can increase feelings of fullness and help control blood sugar levels. However, some disadvantages include the potential for confusion due to varying food labels and the fact that calculation methods are only estimations as digestive systems differ.

Keto may not be suitable for pregnant women, athletes, or people with type 1 diabetes

The ketogenic diet is a low-carbohydrate, high-fat eating plan that has been used for centuries to treat specific medical conditions. While it has gained popularity as a weight-loss strategy, it may not be suitable for everyone, including pregnant women, athletes, and people with type 1 diabetes.

Pregnant Women

Pregnant women are advised to avoid the keto diet due to potential risks to the developing baby. Glucose from carbohydrates is a primary energy source for the baby's growth and development. Restricting carbs too much can deprive the baby of this essential fuel, leading to possible alterations in growth and organ development. Additionally, there is limited research on the effects of the keto diet during pregnancy, and experts stress that it is not worth the potential risks.

Athletes

The keto diet has sparked interest among endurance athletes as a potential performance enhancer. However, the available research on its effects on athletic performance is limited and inconclusive. While some studies suggest that keto may improve endurance by reducing the body's reliance on carbohydrates, other studies report mixed results. More randomized trials are needed to fully understand the impact of keto on athletic performance, and it may not be suitable for all types of athletes or training regimens.

People with Type 1 Diabetes

The keto diet has been explored as a potential adjunctive therapy for people with type 1 diabetes, but the existing research is limited and has yielded mixed results. On the one hand, the keto diet may lead to weight loss and improved glycemic control in this population. On the other hand, there are safety concerns, including an increased risk of dyslipidemia, diabetic ketoacidosis, and hypoglycemia. People with type 1 diabetes who wish to try the keto diet should do so under close medical supervision and with frequent monitoring of blood glucose and ketone levels. Adjustments to insulin therapy and other diabetes medications are usually necessary when starting a keto diet.

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