Carbs On Keto: How Much Can You Consume?

The ketogenic (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 should consume no more than 50 grams of carbs per day, though some sources suggest a limit of 35 grams. The keto diet typically involves moderate protein intake, as excessive protein can prevent ketosis. Net carbs, which are absorbed into the body, are calculated by subtracting the amount of fibre and sugar alcohols from the total carb content.

How to calculate net carbs

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

To calculate 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.

To calculate net carbs in processed foods, you need to know the total carbs, fibre, and sugar alcohols. First, subtract the fibre from the total carbs. Then, subtract half of the sugar alcohols from that number.

For example, a food with 20 grams of total carbs, 10 grams of fibre, and 10 grams of sugar alcohols would have 5 grams of net carbs. Subtract 10 grams of fibre from 20 grams of total carbs, which equals 10 grams. Then, subtract half of the sugar alcohols (5 grams) from that number, which equals 5 grams of net carbs.

Net Carbs on a Keto Diet

On a keto diet, net carbs are particularly important because they are the carbs that are likely to prevent you from reaching ketosis. To get into ketosis, most people need to consume fewer than 50 grams of net carbs per day. This usually means that the only carb options are vegetables and small amounts of berries.

How to calculate total carbs

To calculate your total carb intake, you must first understand what a carbohydrate is and how it is used by the body. Carbohydrates are macronutrients that the human body turns into glucose or blood sugar. There are two types of carbs: complex and simple. Complex carbs are found in foods like peas, beans, whole grains, and vegetables, while simple carbs are found in fruits, milk, dairy products, candy, syrups, soda, and processed or refined sugar.

Now that you know what carbohydrates are, let's discuss how to calculate your total carb intake. The first step is to read food labels. In most countries, food manufacturers are required to provide nutritional information on their products. Pay close attention to the total carbohydrate content, which includes sugar and fibre, as well as the serving size. The serving size will determine how much of the product you are consuming and, thus, how many carbs you are ingesting.

The next step is to understand the difference between net carbs and total carbs. Net carbs refer to the carbs that are absorbed by your body, while total carbs include all types of carbs in a food product or meal. To calculate net carbs, subtract the fibre content from the total carbs. For processed foods that contain sugar alcohols, subtract half of the sugar alcohol content from the total carbs.

Keep in mind that your total carb intake will depend on your dietary goals and health conditions. For example, if you are following a ketogenic diet, you will need to restrict your total carb intake to less than 50 grams per day. If you have diabetes, your carb intake may need to be carefully managed in conjunction with your medication.

Finally, remember that carbs are not the only nutrient you need to consider. A balanced diet includes carbohydrates, proteins, and healthy fats. Use online resources and applications to help you track your macronutrient intake and ensure you are meeting your nutritional needs.

How to stay in ketosis

To stay in ketosis, you need to consume a minimal amount of carbohydrates. Most sources recommend limiting your carb intake to up to 50 grams per day. This is a very low amount, and it means that you can't consume many carb-containing foods, except vegetables and small amounts of berries.

To calculate your net carbs, subtract the fibre content and half the sugar alcohol content from the total number of carbs. Net carbs are the ones that are absorbed into your body, and they are the most important to consider when following a keto diet.

• Monitor your carb intake: Keep track of how many carbs you eat in a day to ensure you don't exceed your limit.
• Choose the right foods: Focus on eating whole, unprocessed foods that are high in protein and healthy fats. Include plenty of non-starchy vegetables, such as leafy greens, and limit your intake of starchy vegetables like potatoes.
• Get enough fat: Keto is a high-fat diet, so make sure you're consuming enough healthy fats, such as nuts, seeds, avocados, and olive oil.
• Avoid sugary and processed foods: These foods are high in carbs and can quickly cause you to exceed your limit.
• Drink plenty of water: Water can help you stay hydrated and may also help with ketosis.
• Test your ketone levels: Regularly test your ketone levels to ensure you're in ketosis. You can do this through urine, breath, or blood tests.
• Consult a doctor or dietitian: Before starting a keto diet, consult a doctor or registered dietitian to ensure it's safe for you and to get guidance on creating a meal plan.

Remember that keto can be challenging to maintain due to its restrictive nature, and it may not be suitable for everyone. It's important to be patient and give your body time to adjust to this new way of eating.

Foods to avoid on keto

To achieve ketosis, a metabolic state where your body burns stored fat for fuel instead of carbohydrates, you must be diligent about the types of food you’re choosing. Most people will need to consume fewer than 50 grams of carbohydrates per day to reach ketosis. Here are some foods to avoid on a keto diet:

Grains

Grains are filled with carbohydrates, which can hurt your keto progress. It is best to avoid grains altogether if possible, especially flour and corn tortillas, bread, pasta, cookies, crackers, and pizza crusts made from any of these types of grains.

Beans and Legumes

Beans and legumes are typically high in protein and other vital nutrients, but they are also high in carbs. It is recommended to avoid the following:

• Great Northern beans
• Black beans
• Pinto beans
• Garbanzo beans (chickpeas)
• Kidney beans
• Red beans

Dairy

Although dairy is typically a low-carb food group when eaten in moderation, it is important to remember that dairy does contain carbs, so try to limit your intake to no more than 3-4 ounces per day. Here are some dairy foods to avoid on keto:

• Creamed cottage cheese
• Fat-free or low-fat yogurt
• Low-fat milk
• Shredded cheese
• Fat-free butter alternatives
• Low-fat whipped cream
• Low-fat cream cheese
• Ice cream

Fruits

Fruits are high in natural sugars and carbs, so it is best to avoid them or opt for low-glycemic fruits such as blackberries, blueberries, raspberries, strawberries, and tomatoes. Here are some fruits to avoid:

• Dried fruits (raisins, dates, dried mango)
• Fruit smoothies
• All fruit juices (except lemon and lime juice)
• Bananas
• Mangoes
• Apples
• Grapefruit
• Grapes
• Honeydew melon
• Oranges
• Pineapple
• Watermelon
• Papaya
• Tangerines

Starchy Vegetables

Starchy vegetables are high in carbohydrates, so it is best to avoid them on a keto diet. Focus on incorporating lots of green, leafy, low-carb vegetables into your diet instead. Here are some starchy vegetables to avoid:

• Potatoes
• Sweet potatoes
• Corn
• Cherry tomatoes
• Parsnips
• Yucca
• Carrots

Sugars and Sweeteners

Sugars and sweeteners are high in carbohydrates and can quickly spike blood sugar levels. It is best to avoid all forms of sugar on a keto diet, including:

• Cane sugar
• Honey
• High-fructose corn syrup
• Agave nectar
• Turbinado sugar
• Maple syrup
• Raw sugar
• Sucralose
• Palm sugar
• Coconut sugar
• Aspartame
• Saccharine

Nuts

While most nuts are perfectly acceptable on a keto diet, some types have a higher carb content that may prevent you from consuming fewer than 30 grams of net carbs per day. Here are some nuts to avoid:

• Cashews
• Peanuts
• Pistachios
• Chestnuts

Meat and Fish

When possible, choose organic animal meats and seafood that are grass-fed rather than grain-fed. Avoid processed meats that have a lot of nitrates and additives that add no nutritional value to your diet. Here are some specific types of meat and fish to avoid:

• Hot dogs
• Packaged sausages
• Canned meat
• Beef jerky
• Bacon (acceptable in limited quantities but has a high sodium content)
• Salami
• Chicken nuggets
• Fish sticks (unless they are homemade and breaded in coconut flour or another keto-friendly flour alternative)

Oils

Not all oils are created equal. Avoid processed or inflammatory oils, and opt for quality oils made from healthy food sources. Here are some oils to avoid:

• Sunflower oil
• Safflower oil
• Soybean oil
• Peanut oil
• Corn oil
• Grapeseed oil
• Sesame oil

Drinks

It is important to drink a lot of water when following a keto diet. However, there are several drinks you should avoid due to their high carb content. Here are some drinks to steer clear of:

• Beer
• Wine (especially sweet wines)
• Cocktails (avoid mixers such as cranberry or pineapple juice and simple syrup)
• Flavored liquors
• Fruit and vegetable juices
• Soda
• Diet sodas (many of the artificial sweeteners upset blood sugar, ketosis, and cause cravings)
• Sweetened milk-based drinks (including coffee-based drinks and milkshakes)
• Tea drinks with added sugar

Foods to eat on keto

The keto diet is a low-carb, high-fat, moderate-protein diet. The diet typically restricts total carbohydrate intake to 20-50 grams per day, with 70-80% of calories coming from fat, 10-20% from protein, and 5-10% from carbohydrates. Here are some foods that are suitable to eat on a keto diet:

Animal Proteins

Fish and shellfish are keto-friendly options, as they are carb-free and rich in B vitamins, potassium, and selenium. Salmon, sardines, mackerel, and other fatty fish are also high in omega-3 fats, which have been linked to lower insulin levels and improved insulin sensitivity. Meat and poultry are also staple foods on the keto diet, as they contain no carbs and are rich in B vitamins and minerals. Eggs are another excellent source of protein and are very low in carbs, with two large eggs containing zero carbohydrates and over 12 grams of protein.

Dairy and Dairy Alternatives

Cheese is a great fit for the keto diet, as most varieties are very low in carbs and high in fat. Plain Greek yogurt and cottage cheese are also suitable, as they are high in protein and can be eaten in moderation. Cream and half-and-half are also keto-friendly, as they are very low in carbs and high in fat. Unsweetened plant-based milk, such as soy, almond, and coconut milk, are also good choices.

Green Leafy Vegetables

Green leafy vegetables are extremely low in carbs and rich in vitamins, minerals, and antioxidants. Some examples include spinach, kale, collard greens, salad greens, and cooking greens.

High-Fat Veggies

Avocados and olives are unique among vegetables as they are fairly high in fat and low in net carbs. Avocados are also a good source of monounsaturated fat and potassium.

Other Non-Starchy Vegetables

There are several other non-starchy vegetables that are low in calories and carbs but full of nutrients and antioxidants. Some examples include broccoli, cauliflower, green beans, bell peppers, zucchini, and non-starchy root vegetables like jicama and turnips.

Other Plant-Based Foods

Nuts and seeds are healthy, high in fat, and low in carbs. Berries are also a good choice, as they are low in carbs and high in fiber. Dark chocolate and cocoa powder are also allowed in moderation, as they are delicious sources of antioxidants.

Unsweetened Coffee and Tea

Coffee and tea are carb-free drinks that offer health benefits such as increased metabolism and reduced risk of diabetes.

Healthy Oils

Olive oil, coconut oil, avocado oil, butter, and ghee are good choices for fats and oils on the keto diet.

Frequently asked questions