Keto Dieting: Carb Control For Snacking Success

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. To stay in ketosis, the body needs to use fat as its primary energy source instead of carbohydrates. This means that the number of carbs in a keto snack should be limited. Most keto diets recommend staying between 15 and 50 grams of net carbohydrates per day, or 5-10% of total calories. Net carbohydrates are calculated by subtracting fibre and sugar alcohols from the total carbohydrate amount.

Net carbs vs. total carbs

The keto diet is a very low-carb, high-fat diet that aims to put the body into a state of ketosis. To stay in ketosis, a person should consume no more than 50 grams of carbs per day. But what about net carbs and total carbs? Are they the same thing?

Total Carbs:

Total carbs refer to the total amount of carbohydrate grams you consume in a day. This includes all types of carbohydrates, such as simple carbohydrates, complex carbohydrates, and refined carbohydrates. Simple carbs are digested quickly and cause a rapid increase in blood sugar, while complex carbs are digested more slowly and have a gradual impact on blood sugar. Refined carbs are processed complex carbs that have been stripped of their fibre and nutrients, essentially turning them into simple carbs.

Net Carbs:

Net carbs, on the other hand, refer to the carbs that are actually absorbed into your body and impact your blood sugar. Net carbs are calculated by subtracting the grams of fibre and sugar alcohol from the total number of carbs. Fibre is a type of carb that cannot be digested and does not increase blood sugar, so it is not included in net carb calculations. Sugar alcohols are compounds found in processed foods that taste sweet but are not fully absorbed by the body, and so they also don't count towards net carbs.

There is some controversy within the low-carb community about whether to focus on net carbs or total carbs. The Food and Drug Administration (FDA) does not officially recognise the term "net carbs" and recommends using total carbohydrates listed on nutrition labels. However, net carbs may be more applicable when it comes to understanding the effect of carbs on your body, especially if you have diabetes or are trying to lose weight. By focusing on net carbs, you can ensure you're not denying your body essential fibre, which is important for proper function.

Calculating Net Carbs:

To calculate net carbs, simply subtract the amount of dietary fibre and half the amount of sugar alcohols from the total number of carbs. For example, if a food has 20 grams of total carbs, 5 grams of fibre, and 5 grams of sugar alcohols, the net carbs would be 10 grams (20 - 5 - 5/2 = 10).

Keto-Friendly Foods:

When following a keto diet, it's important to choose foods that are low in net carbs. Meats such as beef, lamb, chicken, and fish like tuna and salmon are good options. Most green and leafy vegetables also have very low net carb counts. Additionally, high-fibre, low-fructose fruits can be included in a keto diet plan.

In summary, while total carbs give you an overall picture of your carbohydrate intake, net carbs provide a more accurate understanding of how carbs are impacting your body, especially your blood sugar. For those on the keto diet, focusing on net carbs can help ensure you stay within the recommended limit of 50 grams per day.

How to calculate net carbs

Net carbs refer to the total amount of digestible carbohydrates in a food product or meal. They are the carbs that are absorbed into your body, and so it is important to track them if you are on a keto diet.

To calculate net carbs, you need to subtract the amount of fibre and sugar alcohols from the total number of carbohydrates. Fibre is a type of complex carbohydrate that the body cannot digest, and so it cannot be transformed into glucose for energy. Sugar alcohols are only partially absorbed into the body and have a minimal effect on blood sugar levels.

Net Carbs = Total Carbs - Dietary Fibre - Half Sugar Alcohols

For example, if a food product has 20 grams of total carbs, 8 grams of dietary fibre, and 5 grams of sugar alcohols, the calculation would be as follows:

20 - 8 - 2.5 = 9.5 grams of net carbs

It is important to note that not all sugar alcohols are treated equally in this calculation. Erythritol, for instance, is not digested by the body at all, and so its total value can be subtracted from the total carbs.

Additionally, the Food and Drug Administration (FDA) does not recognize the term "net carbs" and instead recommends using the total carbohydrates listed on nutrition labels.

It is also worth mentioning that the keto diet is very restrictive, and it is important to consult a doctor or dietitian before starting this or any other diet to ensure it is safe and suitable for your needs.

Recommended daily carb intake

The recommended daily carb intake for someone on a keto diet is generally agreed to be under 50 grams per day to reach ketosis. However, some sources suggest that staying between 15 and 30 grams of net carbohydrates per day is best, or 5-10% of total calories. This is supported by a 2018 review of the different types of keto diets.

The keto diet is a high-fat, moderate-protein, and low-carb diet. It is designed to promote fat-burning and weight loss, and it can also offer other health benefits, such as reduced blood sugar and insulin levels, and improved mental focus.

The amount of carbs consumed will depend on individual needs, and some people can consume up to 50 grams of carbs per day and still stay in ketosis. For optimal ketosis, 20-30 grams of net carbs per day is recommended.

It is important to note that the keto diet is not suitable for everyone and can be challenging to maintain due to its restrictive nature. It may also lead to nutrient deficiencies, so it is crucial to supplement or consume nutrient-rich foods.

Additionally, the keto diet may increase the risk of kidney stones due to the high fat and protein intake. Before starting any new diet, it is always recommended to consult a healthcare professional or dietitian for personalized guidance.

Carbohydrates to avoid

The keto diet is a high-fat, very low-carbohydrate, and moderate-protein diet. It typically limits carbs to 20–50 grams per day. While some people on keto count their total carb intake, others count net carbs (total carbs minus fibre).

Bread and Other Baked Goods

Avoid bread and other baked goods, except those made with low-carb flours. Bread is made from wheat, which is high in carbs. This includes wheat-based products such as rice, pasta, and cereals.

Traditional Sweeteners

Avoid traditional sweeteners such as honey, white sugar, brown sugar, and coconut sugar. These are all forms of sugar that will raise your blood sugar levels and are not suitable for a keto diet.

High-Carb Vegetables

Some vegetables are also high in carbs and should be avoided or limited on a keto diet. These include potatoes, sweet potatoes, onions (in large amounts), and certain winter squashes such as acorn squash and butternut squash.

Fruits

Most fruits are too high in carbs for the keto diet, with the exception of berries, which are relatively low in carbs and contain healthy antioxidants.

Legumes

Legumes such as beans, lentils, and chickpeas are also high in carbs and should be avoided on a keto diet.

Carbohydrates to consume

The ketogenic diet is a low-carb, high-fat diet that promotes weight loss and can help manage certain health conditions. To stay in ketosis—a metabolic state where the body uses stored fat as its primary energy source—it is recommended to consume under 50 grams of net carbs per day. Net carbs are calculated by subtracting fibre and sugar alcohols from the total amount of carbohydrates.

Cocoa Powder and Dark Chocolate

Cocoa powder and dark chocolate (at least 70% cocoa) are great alternatives to sugary chocolate bars. They are a good source of antioxidants and essential nutrients. Dark chocolate with a cocoa content of 85% or more may be best to avoid interrupting ketosis.

Low-Carb Vegetables

Non-starchy vegetables that grow above the ground are usually low in carbs and calories, while being high in fibre and nutrients. Avocados, in particular, are a great source of essential vitamins, minerals and healthy fats. They also help replenish the body with essential minerals lost during the initial fat-adaptation stage of the keto diet. Other low-carb veggies include broccoli, spinach, kale, tomatoes, onions and bell peppers.

Berries

Enjoy small servings of raspberries, blackberries and strawberries, which are lower in carbs compared to other fruits.

Shirataki Noodles

Shirataki noodles are a great low-carb alternative to pasta, containing less than 1 gram of carbs per serving.

Olives

Olives are a good source of healthy fats and have anti-inflammatory properties. A 14-gram serving of olives contains only 1 gram of total carbohydrates.

Cauliflower

Cauliflower is a versatile vegetable that can be used as a low-carb substitute for rice or potatoes. A cup of cauliflower contains only 2 grams of net carbs.

Frequently asked questions