Carbs On Keto: How Much Can You Eat?

The ketogenic, or 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. To stay in ketosis, the metabolic state that burns fat for fuel, a person should eat no more than 50 grams of net carbs per day, and the fewer carbs, the better. This is a stark contrast to the typical American diet, which consumes 225-325 grams of carbs daily.

How to calculate net carbs

To calculate net carbs, you must first understand the difference between net carbs and total carbs. Net carbs refer to the number of carbohydrates that are absorbed by your body. Total carbs include all carbs, whether they can be digested or not.

The ketogenic (keto) diet is an extremely low-carb, high-fat diet that aims to put the body into a state of ketosis, where it burns fat instead of carbs for energy. To stay in ketosis, a person should consume no more than 50 grams of net carbs per day.

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

Net Carbs = Total Carbs - Fiber - Sugar Alcohols/2

First, look at the nutrition label of the food you're consuming and note the number of total carbohydrates, fiber, and any sugar alcohols (sometimes listed as erythritol).

Next, subtract the amount of fiber and half the amount of sugar alcohols from the total number of carbohydrates. The result is the number of net carbs in the food.

For example, let's say a food has 20 grams of total carbs, 8 grams of fiber, and 5 grams of sugar alcohols.

Net Carbs = 20g - 8g - 5g/2

Net Carbs = 20g - 8g - 2.5g

Net Carbs = 9.5g

So, the food in this example contains 9.5 grams of net carbs.

It's important to note that the calculation may vary slightly depending on the type of sugar alcohol. Erythritol, for instance, can usually be subtracted completely from the total carb count, whereas other sugar alcohols may only be partially subtracted.

Additionally, food labels differ between countries. In the US and Canada, the amount of fiber is included in the total carbohydrate value, while in other countries, like Australia, the fiber has already been subtracted from the total carbohydrates.

Calculating net carbs is essential for anyone following a keto diet to ensure they stay within their daily carb limit and maintain ketosis.

What foods are low in net carbs?

A keto diet is a low-carb, high-fat diet. It can be effective for weight loss and certain health conditions. On a keto diet, you cut back significantly on carbohydrates to burn fat for fuel. To remain in ketosis, foods with lower net carb counts are generally better. Net carbs refer to the total carbs minus fibre. Fibre is indigestible and can't be broken down and absorbed by the body.

Meat and Poultry

Fresh meat and poultry contain no carbs and are rich in B vitamins and minerals. They are also a great source of high-quality protein, which may help preserve muscle mass during a very low-carb diet.

Fish and Shellfish

Fish and shellfish are keto-friendly. Salmon and other fish are not only carb-free but also rich in B vitamins, potassium, and selenium. Salmon, sardines, mackerel, and other fatty fish are very high in omega-3 fats, which have been associated with lower insulin levels and increased insulin sensitivity.

Eggs

Eggs are a healthy protein source. Each large egg contains less than 1 gram of carbs and about 6 grams of protein. They can help increase feelings of fullness. It's important to eat whole eggs rather than just egg whites since most of an egg's nutrients are found in the yolk.

Cheese

Cheese is very low in carbs and high in fat, making it great for a keto diet. It's also rich in protein and calcium.

Greek Yogurt and Cottage Cheese

Plain Greek yogurt and cottage cheese are high in protein and calcium. They can help decrease appetite and promote feelings of fullness.

Cream and Half-and-Half

Cream and half-and-half are very low in carbs and high in fat, making them ideal for keto.

Plant-Based Milk

Unsweetened soy, almond, and coconut milk are keto-friendly.

Green Leafy Vegetables

Green leafy vegetables are extremely low in carbs and rich in vitamins, minerals, and antioxidants.

High-Fat Veggies

Avocados and olives are unique among vegetables as they are fairly high in fat. They also contain fibre and are low in net carbs.

Nuts and Seeds

Nuts and seeds are healthy, high in fat, and low in carbs. They are also high in fibre, which can help you feel full and naturally lower your calorie intake.

Dark Chocolate and Cocoa Powder

Dark chocolate that contains a minimum of 70% cocoa solids is delicious and can be eaten in moderation on a keto diet.

How to track carb intake

To enter and remain in ketosis, it is recommended to eat under 50 grams of carbohydrates each day. To track your carb intake, you can use a variety of methods and tools:

Calculate Net Carbs

To calculate net carbs, subtract the amount of dietary fibre and half the amount of sugar alcohols from the total number of carbohydrates. Net carbs are absorbed into your body, while fibre and sugar alcohols are not. By focusing on net carbs, you ensure your body gets the essential fibre it needs while staying within your daily carb limit.

Use Online Databases and Mobile Apps

There are numerous online databases that provide the net carb content of various foods. Additionally, mobile apps like Carb Manager and MyFitnessPal can help you track your carb intake, macros, and weight loss, and even provide meal plans and recipes. These tools make it easier to monitor your diet and ensure you stay within your keto goals.

Meal Planning and Food Labels

Meal planning ahead of time allows you to track net carbs more effectively. You can also check food labels, as they provide information on total carbohydrates, dietary fibre, and sugar alcohols, which are necessary for calculating net carbs.

The Plate Method

The plate method simplifies meal planning by dividing your plate into four sections. Fill half of your plate with non-starchy vegetables, one-quarter with lean proteins, and the remaining quarter with healthy fats. This ensures you prioritise low-carb vegetables and healthy fats while keeping carb intake minimal.

Glycemic Load Approach

This approach focuses on choosing carbohydrates that have a minimal impact on blood sugar levels. Select foods with a low glycemic index, such as leafy greens, berries, and nuts. Consuming low glycemic load foods helps maintain steady blood sugar levels, which is crucial for achieving and maintaining ketosis.

Consult a Professional

It is important to consult a healthcare professional or dietitian for personalised guidance. They can help you set achievable daily carb limits and ensure your nutritional needs are met, especially regarding vitamins and minerals.

Additionally, be mindful of common mistakes when tracking carbs on a keto diet. These include not setting realistic goals, not getting enough protein, forgetting to count carbs in fruits, vegetables, and sauces, neglecting fibre and net carbs, and not planning meals in advance.

What are the risks of the keto diet?

The keto diet has been popular for decades, but it's not without its risks. Here are some of the dangers you should be aware of before starting this diet:

• Kidney Stones: The high fat and protein intake associated with the keto diet can increase the risk of kidney stones.
• Nutrient Deficiencies: The keto diet may not provide all the essential vitamins and minerals your body needs. This can be mitigated by taking supplements or consuming nutrient-rich foods.
• Electrolyte Imbalance: Low carb diets can cause a reduction in insulin levels, which leads to the body shedding excess sodium and water. This can result in mild sodium deficiency, causing side effects such as lightheadedness, fatigue, headaches, leg cramps, and constipation.
• Constipation: The keto diet restricts many high-fiber foods, which can lead to constipation. It's important to use your carb allotment to eat high-fiber foods, such as non-starchy vegetables, to help prevent this issue.
• Unsuitability for Certain Groups: The keto diet may be harmful to people with type 2 diabetes who are on insulin and those with type 1 diabetes who must take insulin. It may also be risky for pregnant, postpartum, or nursing women as it could lead to life-threatening complications like ketoacidosis.
• Not Sustainable: The keto diet is very restrictive, and people may become bored with the limited food choices. It can also be challenging to maintain due to side effects.
• Heart Health: For people with diabetes, it's important to monitor for hypoglycemia (low blood sugar). Additionally, regular health monitoring is recommended for everyone following the keto diet to check for any effects on the heart.

What foods should be avoided on keto?

The keto diet is a very low-carb, high-fat diet that aims to put your body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. To achieve and maintain ketosis, it is recommended to limit carb intake to 20-50 grams per day. This means avoiding or limiting certain food groups and paying close attention to food labels to monitor your daily carb intake. Here is a list of foods that should be avoided or limited on a keto diet:

Grains and Starches

Whole grains, such as wheat, rice, corn, and oats, are rich in carbohydrates and can hinder the body's ability to enter ketosis. It is best to avoid bread, pasta, rice, and other refined carbs. Instead, opt for cauliflower rice or zucchini noodles as low-carb substitutes.

Sugary Foods and Sweets

Candies, pastries, honey, syrups, and sugary drinks can cause a rapid increase in insulin levels, hindering fat burning and promoting fat storage. These should be avoided to stabilize blood sugar levels and enhance fat burning. Natural sweeteners like stevia or erythritol can be used in moderation as substitutes.

High-Sugar Fruits

While fruits provide essential vitamins and antioxidants, some have a high carbohydrate content. Bananas, grapes, mangoes, and dried fruits contain significant amounts of sugar and can easily exceed your daily carb limit. Berries, avocados, and coconut are lower in carbs and can be enjoyed in moderation.

Starchy Vegetables

Starchy vegetables like potatoes, sweet potatoes, yams, peas, corn, and carrots should be limited or avoided due to their high carb content. Non-starchy vegetables like leafy greens, broccoli, cauliflower, zucchini, and spinach are better options as they are lower in carbs and provide essential nutrients.

Legumes and Beans

Despite being a good source of protein and fiber, legumes and beans contain a significant amount of carbohydrates and can interrupt ketosis. Lentils, chickpeas, and black beans are some examples that should be avoided. Nuts and seeds can be used as substitutes, providing healthy fats and protein.

Processed Foods

Processed foods often contain hidden sugars and carbs that can sabotage your keto progress. Chips, pre-packaged snacks, and convenience meals may seem low in carbs but often contain covert sugar and starch. It is best to opt for whole, unprocessed foods and make your own low-carb snacks when possible.

Alcoholic Beverages

Alcohol can disrupt ketosis as the body prioritizes metabolizing alcohol over fats. Mixed drinks, beer, and sweet cocktails are particularly high in carbs. If you choose to drink, opt for low-carb options like spirits with sugar-free mixers or dry wine in moderation.

High-Carb Sauces and Condiments

Ketchup, barbecue sauce, sweet chili sauce, and honey-baked ham are examples of condiments that are high in sugar and carbs. These can quickly exceed your daily carb allowance. Instead, opt for hot sauces, mustard, or full-fat mayonnaise.

Trans Fats and Hydrogenated Oils

Partially hydrogenated oils and trans fats have negative effects on heart health and can contribute to inflammation. While there may be no direct link between trans fats and ketosis, it is best to avoid them to promote overall health. Choose natural sources of healthy fats like avocados, olive oil, coconut oil, and nuts.

Low-Fat and Diet Products

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

Frequently asked questions