Carb Counting: Mastering The Keto Diet

The ketogenic or keto diet is a low-carb, high-fat eating plan that has been used to treat specific medical conditions such as diabetes, epilepsy, cancer, polycystic ovary syndrome, and Alzheimer's disease. While it has also been tried for weight loss, it is best done under medical supervision as a short-term dietary change. The keto diet aims to force the body to use ketone bodies, a type of fuel that the liver produces from stored fat, instead of sugar (glucose) from carbohydrates. To enter and remain in ketosis, the metabolic state where the body burns fat for energy, a person can eat up to 50 grams of carbohydrates per day. This is a drastic reduction compared to the typical American diet, which consumes 225-325 grams of carbs daily.

How to calculate net carbs

To calculate 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 can be found on food labels.

Total Carbs (g) – Fibre (g) – Erythritol (g) – Allulose (g) = Net Carbs

If the sugar alcohol listed is not erythritol, divide its value by half and subtract that number from the total carbs.

Total Carbs – Fibre – (Other Sugar Alcohols ÷ 2) = Net Carbs

A cup of strawberries has 11 grams of carbs and 3 grams of fibre. 11 – 3 = 8 grams of net carbs.

HighKey’s Chocolate Chip Mini Cookies have 11 grams of total carbs, 2 grams of fibre, and 7 grams of erythritol per serving. 11 – 2 – 7 = 2 grams of net carbs.

Net carbs are the amount of carbohydrates that your body digests and absorbs. They are also referred to as digestible carbs. Simple carbs are easily and quickly digested by your body and are found in table sugar and regular pasta. Complex carbs are harder for your body to break down and are commonly found in vegetables, whole grains, nuts and fruits, which are usually high in fibre.

Fibre is a complex carb that your body cannot digest. There are two types of fibre: insoluble and soluble. Insoluble fibre passes into the large intestine and is eliminated through stool. Soluble fibre is fermented by the colon into short-chain fatty acids, which play a key role in keeping the gut healthy.

Sugar alcohols are often used to add sweetness to low-carb foods. Your body processes sugar alcohols similarly to how it processes fibre. Erythritol is a sugar alcohol that occurs naturally in fruit and some fermented foods. Erythritol has a low glycemic index, meaning it should not significantly impact your blood sugar level. Erythritol is also not fully digested by your body. Therefore, you can subtract the total value of erythritol when calculating net carbs.

Other sugar alcohols, such as malitol, sorbitol, isomalt, and glycerin, do affect your blood sugar and are partially digested by your body. Hence, it is recommended to divide their total number of grams per serving in half and then subtract that number from the total carbohydrates.

What foods are low in net carbs?

To follow a keto diet, it is important to know how many carbs your body can take in a day. The standard ketogenic diet recommends up to 50 grams of carbohydrates per day to stay in ketosis. However, the number may vary depending on the type of keto diet being followed.

Now, when it comes to foods that are low in net carbs, there are plenty of options to choose from. Here are some of the food groups that are commonly recommended for a keto diet:

Meat and Seafood

Meat and seafood are excellent sources of protein and healthy fats, with very few carbs. Fatty fish like salmon, sardines, and trout are especially good choices due to their high content of omega-3 fatty acids. Organ meats, such as beef liver, are an exception and contain a small amount of carbs.

Eggs

Eggs are a perfect go-to option for a keto diet as they are rich in protein and healthy fats, with less than one gram of carbs per large egg. They can be combined with low-carb vegetables and cheese to make a filling breakfast.

Dairy

Full-fat dairy products like cheese, butter, and yogurt are usually allowed on a keto diet. They are high in fat and low in carbs. However, some dairy products like milk and ice cream are restricted due to their high lactose content.

Vegetables

Most non-starchy vegetables are allowed on a keto diet. Leafy greens like spinach and kale, as well as cruciferous vegetables like broccoli and cauliflower, are especially good choices as they are low in carbs and high in fibre. Starchy root vegetables like potatoes should be avoided.

Fruits

Fruits tend to be high in carbs, but there are some low-carb options like avocados, olives, and berries. These fruits are also high in healthy fats and antioxidants. However, it is recommended to limit fruit intake to 1-2 servings per day.

Nuts and Seeds

Nuts and seeds are popular on keto diets as they are low in carbs and high in healthy fats, fibre, and various micronutrients. Good choices include macadamia nuts, pecans, pumpkin seeds, and squash seeds.

Healthy Oils

Oils like extra virgin olive oil, coconut oil, and avocado oil are perfect for a keto diet as they contain no carbs and are rich in healthy fats.

Dark Chocolate and Cocoa

Dark chocolate with a high cocoa content (at least 70-85%) is a good low-carb option as it is rich in antioxidants and has a low sugar content. Cocoa powder is also a good choice for adding flavour to keto recipes.

Condiments and Spices

When it comes to condiments, it is important to choose those without added sugar. Mustard, salt, pepper, garlic, cinnamon, oregano, and other herbs and spices are good choices as they add flavour to meals without adding carbs.

What are the risks of a keto diet?

The keto diet is a low-carb, high-fat eating plan that has been used to treat specific medical conditions. While it has gained attention as a potential weight-loss strategy, it is not without its risks. Here are some of the dangers and negative side effects associated with the keto diet:

• Kidney problems: The kidneys help metabolize protein, and the high protein content of the keto diet may overload them. Additionally, people with chronic kidney disease should avoid keto as it may lead to a state of acidosis, worsening the condition.
• Constipation: The keto diet is low in fibrous foods like grains and legumes, which can lead to digestive discomfort and constipation.
• Fuzzy thinking and mood swings: Low-carb diets like keto may cause confusion and irritability as the brain functions best when using sugar from healthy carbohydrates as its energy source.
• Nutrient deficiencies: The keto diet restricts nutrient-dense fruits, whole grains, and legumes, which may lead to deficiencies in vitamins and minerals such as selenium, magnesium, phosphorus, and vitamins B and C.
• Liver problems: The liver has to metabolize a large amount of fat on the keto diet, which could worsen any existing liver conditions.
• Increased risk of heart disease: The keto diet is associated with an increase in "bad" LDL cholesterol, a risk factor for heart disease. Additionally, if individuals are not educated on heart-healthy sources of fat, they may consume excessive amounts of saturated fats, further increasing the risk.
• Low blood pressure: The keto diet could lead to low blood pressure, which can be dangerous for some individuals.
• Social isolation and disordered eating: Strict diets like keto can be difficult to maintain and may lead to social isolation or disordered eating patterns.
• Bone health: The keto diet has been linked to impaired bone health in several studies, with a reduction in bone mineral density being observed in some cases.
• Digestive issues and changes in gut bacteria: The keto diet's restriction of carbs can make it challenging to meet daily fiber needs, leading to potential digestive issues and negative effects on gut health.
• Keto flu: When starting the keto diet, some individuals may experience symptoms such as an upset stomach, dizziness, decreased energy, and mood swings, collectively known as the "keto flu."

It is important to consult a healthcare professional before starting any new diet, especially one as restrictive as the keto diet.

How to get into ketosis

To get into ketosis, the body must enter a metabolic state where it uses fat and ketones as its main fuel source instead of glucose (sugar). This can be achieved by reducing the number of carbohydrates consumed and replacing them with fats.

To stay in ketosis, a person should consume no more than 50 grams of net carbs per day. Net carbs are absorbed into the body and can be calculated by subtracting the amount of dietary fibre and half the amount of sugar alcohols from the total carbohydrate amount.

• Avoid eating too many carbs. Stay under 50 grams of net carbs per day, but the lower, the better.
• Avoid eating too often. If you're not hungry, don't eat. Intermittent fasting can help you get into ketosis faster.
• Measure ketones. Testing for ketones in your blood, breath, or urine can confirm that you are in ketosis.
• Eat less than 20 grams of net carbs per day. This can help you get into ketosis quickly, often within a few days.
• Base your meals on meat, poultry, fish, eggs, and other protein-rich foods.
• Include lots of leafy greens, non-starchy vegetables, and salads.
• Use fats like olive oil for flavour and to add calories if needed.
• Avoid sugary and starchy foods.
• Drink water, tea, or coffee.

It is important to note that a ketogenic diet has some potential risks, including nutrient deficiency, liver and kidney problems, constipation, and fuzzy thinking. Therefore, it is recommended to consult a doctor or a registered dietitian before starting a ketogenic diet.

What are the side effects of a keto diet?

The keto diet has been associated with several side effects, some of which may be harmful to health.

One of the most well-known side effects of the keto diet is the "keto flu." This includes symptoms such as an upset stomach, headache, fatigue, and low exercise tolerance. These symptoms typically occur during the initial phase of the diet as the body adjusts to the new eating pattern.

Another common issue is dehydration, as the keto diet can cause water loss before fat loss. This can lead to dark-colored urine and other symptoms associated with dehydration.

The keto diet has also been linked to gastrointestinal problems like constipation, diarrhea, nausea, and vomiting, with diarrhea being more frequent. This may be due to the body's difficulty in absorbing the high-fat content of foods included in the diet.

There are also concerns about nutrient deficiencies, as the keto diet limits or eliminates many fruits and vegetables. This can result in a lower intake of important vitamins and minerals, such as folate, thiamin, and vitamins A, B6, B12, C, E, and K.

Additionally, the keto diet could increase the risk of kidney stones, especially in individuals without kidney disease, due to its focus on animal-based and high-fat foods. For those with kidney disease, the keto diet can lead to further long-term kidney damage and worsen metabolic acidosis.

Furthermore, the keto diet may lead to increased cholesterol levels, specifically LDL-C and total cholesterol. This could potentially increase the risk of cardiovascular disease.

The restrictive nature of the keto diet can also make it challenging to follow long-term, and there is a risk of regaining any lost weight when returning to previous eating patterns.

Lastly, the keto diet may not be suitable for everyone. Individuals with certain conditions, such as eating disorders, fat metabolism disorders, liver failure, or thyroid problems, should avoid the keto diet. It is crucial to consult a healthcare professional before starting this or any other restrictive diet.

Frequently asked questions