Carb Counting On Keto: How Much Is Too Much?

The ketogenic diet is a low-carb, high-fat eating plan that has been used to treat specific medical conditions for centuries. While there is no one-size-fits-all carb limit for keto, as it varies from person to person, generally, it is recommended to consume less than 50 grams of net carbs per day to stay in ketosis. Net carbs are calculated by subtracting dietary fiber and half of the sugar alcohols from the total carb content. Staying within this carb limit can help individuals following a keto diet achieve their desired weight loss and health goals.

The recommended daily carb intake for keto is 50 grams or fewer

The threshold for ketosis varies from person to person, but most people need to consume fewer than 50 grams of carbs per day to enter and stay in ketosis. This amount may be even lower for some individuals, who might need to restrict their carb intake to below 35 grams or even 20 grams per day.

It is important to note that net carbs, which are absorbed into the body, are the crucial factor in keto. Net carbs are calculated by subtracting dietary fiber and half of any sugar alcohols from the total carb content. On the keto diet, it is recommended to consume no more than 50 grams of net carbs per day, with lower amounts being even better for ketosis.

While it may seem challenging to restrict carb intake to such low levels, there are still many delicious and nutritious food options available on the keto diet. Meat, fish, leafy green vegetables, high-fat dairy, nuts, seeds, avocados, and low-fructose fruits are all excellent choices that fit within the daily carb limit.

By focusing on these food groups and carefully tracking carb intake, individuals can successfully follow the keto diet and experience the associated health benefits, such as weight loss and improved metabolic health.

Net carbs are absorbed into the body

Net carbs are the amount of carbohydrates that are absorbed by your body and can be used for energy. Net carbs are calculated by subtracting the number of grams of fibre and sugar alcohols from the total number of carbohydrates. This is because fibre is not absorbed in the small intestine and passes directly into the colon, while sugar alcohols are only partially absorbed in the small intestine.

The body breaks down carbohydrates into individual sugar units, which can then be absorbed. However, some carbs cannot be broken down and are not absorbed, such as fibre, while others are only partially broken down and absorbed, such as sugar alcohols.

The formula for calculating net carbs is: Total Carbohydrates – Fibre – Sugar Alcohols = Net Carbs. For example, a large banana contains 31 grams of total carbs and 3.5 grams of fibre, resulting in 27.5 grams of net carbs.

Net carbs are particularly important for people following a keto diet, as they need to keep their carb intake very low to stay in ketosis. Ketosis is a state in which the body burns fat, including body fat, instead of carbohydrates for energy. For most people, this means consuming fewer than 50 grams of carbohydrates per day.

While net carbs are important for keto dieters, it is worth noting that the term is not recognised by the Food and Drug Administration (FDA), which recommends using the total carbohydrates listed on nutrition labels.

Total carbs are different from net carbs

The keto diet is a low-carb, high-fat diet. It involves taking a very low amount of carbohydrates and substituting them with fat to stimulate the body's fat-burning processes. The keto diet aims to bring the body into a state of ketosis, where it uses fat for energy instead of carbs.

Total carbs and net carbs are two different ways of measuring the amount of carbohydrates in food. Total carbs include all types of carbohydrates, including fiber and sugar alcohols, which are not fully absorbed by the body. On the other hand, net carbs refer to the total carbs minus fiber and some sugar alcohols, which are not digestible. Net carbs are the total amount of digestible carbohydrates in a food product or meal.

The key difference between total carbs and net carbs is that total carbs include all the different types of carbs in a food or meal, such as starches, dietary fiber, and sugars. Net carbs, on the other hand, only include carbs that the body can fully digest into glucose. Net carbs are determined by removing fiber and sugar alcohols from the total carbohydrates count.

For example, if a food contains 20 grams of total carbs and 10 grams of dietary fiber, it would have 10 grams of net carbs. This means that only 10 grams of the carbohydrates in the food can be digested and used by the body for energy.

When following the keto diet, it is important to focus on net carbs rather than total carbs. This is because the keto diet aims to limit the number of digestible carbs to induce ketosis. By subtracting the fiber and sugar alcohol content from the total carb count, individuals can get a more accurate idea of how many carbs they are consuming that can impact their blood sugar levels.

It is important to note that the concept of net carbs is not recognized by all scientists and healthcare professionals. Additionally, the FDA has not provided a legal definition of net carbs, and the only carbohydrate information regulated by the FDA is the total carbohydrate content provided in the Nutrition Facts label.

Keto-friendly carb sources include cocoa powder, dark chocolate, and low-carb vegetables

A ketogenic diet is a high-fat, low-carb diet that can have benefits for weight loss, blood sugar control, and other health goals. Typically, the keto diet limits carbs to 20-50 grams per day.

Cocoa Powder

Cocoa powder is derived from the seeds of a tropical tree that produces large cacao pods. The seeds, or cacao beans, are fermented, dried, and roasted, then pressed to remove most of their fat, which is cacao butter. The remaining solids are ground to produce cocoa powder. Cocoa powder is typically 12-15% fat.

Cocoa powder is about 29% fat, 52% carbohydrates, and 19% protein. Per 100g, it has approximately 13.7g of fat, 8.7g of which is saturated. The total carbohydrates per 100g are 54.3g, but 33.2g of those carbs come from fibre. So, there are only about 21.1g net carbs. These numbers seem high, but per tablespoon, there is only 1.13g net carb. Cocoa powder is also a good source of protein, with 19.6g of protein per 100g.

Cocoa powder is a good source of magnesium, which is beneficial for heart and bone health, and it is also high in iron. It has high amounts of polyphenols, specifically flavanols, which are powerful antioxidants. Flavanols have been shown to dilate blood vessels, reduce blood pressure, inhibit platelet activity, and improve blood flow, making cocoa powder beneficial for people with poor cardiovascular health or those at risk of heart disease.

Dark Chocolate

Dark chocolate is also keto-friendly, but it is important to choose a product with a minimum of 70% cocoa solids and to consume it in moderation. Dark chocolate contains flavanols, which may reduce the risk of heart disease by lowering blood pressure and improving artery health.

Low-Carb Vegetables

When following a keto diet, it is important to choose low-carb vegetables. Above-ground vegetables are generally lower in carbs and are better options than root vegetables, which contain more carbs. Examples of keto-friendly vegetables include spinach, lettuce, asparagus, avocado, cucumber, zucchini, green beans, broccoli, cabbage, kale, and cauliflower.

These vegetables can be enjoyed in a variety of ways, such as raw in salads, baked, steamed, fried, or roasted. They can also be spiralized to make keto pasta or grated to make a rice alternative.

In summary, while the keto diet restricts carb intake, there are still some carb sources that can be enjoyed in moderation, including cocoa powder, dark chocolate, and low-carb vegetables. These foods provide not only great flavour but also important nutrients and health benefits.

Shirataki noodles are a good pasta substitute

Shirataki Noodles: A Good Pasta Substitute

Shirataki noodles, also known as konjac or miracle noodles, are a great pasta substitute for those on a keto diet. They are low-carb, flavourless, and take on the taste of whatever sauce you use. They are also naturally low-calorie, keto-friendly, vegetarian, gluten-free, and packed with prebiotic soluble fibre.

Shirataki noodles are a traditional Japanese product made from the root of the konjac plant, which is common in Japan, China, and other parts of Southeast Asia. They are mostly water (about 97%) and glucomannan fibre (about 3%). Glucomannan is a soluble fibre that absorbs water, which is how these noodles are made. The carbs from the glucomannan in the konjac root are not digestible, which is why most shirataki noodles have zero net carbs.

How to Prepare Shirataki Noodles

The preparation method for shirataki noodles is important to get right to ensure the best texture and flavour. The steps are as follows:

• Rinse the noodles in a colander under cool running water.
• Boil a pot of water and add the noodles, boiling for 3 minutes.
• Return the noodles to the colander and rinse again under running water. Pat very dry with paper towels.
• Heat a large skillet over medium-high heat and add the noodles (no oil). Stir-fry until very dry.
• Finish with a sauce of your choice.

Benefits of Shirataki Noodles

Aside from being a keto-friendly pasta substitute, there are several other benefits to adding shirataki noodles to your diet:

• Weight loss: The fibre in shirataki noodles slows digestion, helping you feel full for longer.
• Lower blood glucose: The glucomannan fibre slows gastric emptying, causing blood sugar and insulin levels to rise more gradually.
• Regular bowel movements: The high fibre content can help with constipation.
• Nutritional value: Shirataki noodles are high in fibre and very low in calories.

Where to Buy Shirataki Noodles

Shirataki noodles can be found at most Asian markets and some grocery stores. They are also available from online retailers.

Nutritional Information

Depending on the brand, shirataki noodles have 0-1 gram of net carbs per serving. They are also very low in calories, with some brands offering only 5 calories per serving.

Shirataki noodles are a fantastic substitute for pasta, especially for those on a keto diet. They are low-carb, flavourless, and take on the taste of whatever sauce you use. With the right preparation method, they can have a texture very similar to al dente pasta.

Frequently asked questions