Getting Carbs While On Keto: What You Need To Know

The ketogenic diet is a very low-carb, high-fat eating plan that puts your body in a state of ketosis, where it burns fat instead of carbohydrates for energy. To stay in ketosis, a person needs to consume under 50 grams of carbohydrates per day, with some sources recommending a limit of 20 grams per day for the first three months. This involves cutting out high-carb foods such as bread, pasta, rice, potatoes, beans, legumes, and most fruits. However, it's important to note that the keto diet can be restrictive and challenging to maintain, and it may not be suitable for everyone.

Net carbs: the number of carbs minus fibre and sugar alcohols

Net carbs are calculated by subtracting fibre and sugar alcohols from the total number of carbohydrates. For example, if a medium avocado contains 17.1 grams of total carbs, 13.5 grams of which is fibre, then you would be left with 3.6 grams of net carbs.

This calculation is important for those on the keto diet, as it helps them stay within their daily carbohydrate limit. This limit is typically between 20 and 50 grams of carbs per day, though it can vary depending on individual factors such as activity level.

The idea behind net carbs is that not all carbohydrates affect the body in the same way. Fibre, for example, is a type of carb that is not absorbed in the small intestine and passes directly into the colon. It also doesn't significantly affect blood sugar levels. Sugar alcohols, meanwhile, are only partially absorbed into the bloodstream and then excreted in urine. They don't seem to have a major effect on blood sugar and insulin levels, though individual responses may vary.

However, the concept of net carbs is controversial. The Food and Drug Administration (FDA) does not recognise the term and instead recommends using the total carbohydrates listed on nutrition labels. Nutrition experts also say the science behind net carb claims is fuzzy, and it's unclear whether counting net carbs will help or hinder weight loss efforts.

Until there is more clarity on the issue, experts recommend eating whole foods that are naturally low in refined carbohydrates, such as fruits and vegetables, rather than highly processed foods like snack bars, pasta, and sweets.

Ketosis: the body's state of burning fat for energy instead of carbohydrates

The ketogenic (keto) diet is a high-fat, very low-carb eating plan that puts the body into a state of ketosis. Ketosis is a metabolic state in which the body burns fat for energy instead of carbohydrates. This is achieved by significantly limiting carbohydrate intake, which causes the body to burn fat for energy instead of carbs, resulting in a drop in glucose levels. When the body uses fat as energy and releases ketones, this is called ketosis.

To stay in ketosis, a person needs to consume up to 50 grams of carbohydrates per day. However, this amount can vary depending on individual factors such as body type, activity level, and lifestyle. Most ketogenic diet guidelines recommend staying between 15 and 30 grams of net carbohydrates per day, or 5-10% of total calories. Net carbohydrates are calculated by subtracting the amount of fibre and sugar alcohols from the total number of carbs.

During ketosis, the body also produces less insulin and stores less fat. Ketosis can be beneficial for weight loss and managing type 2 diabetes. However, it is important to note that the keto diet is very restrictive and can cause side effects such as constipation, headaches, and nutritional deficiencies. Therefore, it is recommended to consult a healthcare professional before starting any new diet, especially a restrictive one like keto.

The keto diet involves eating high-fat foods such as fatty fish, eggs, meat, and dairy products, while avoiding high-carb foods like bread, pasta, rice, potatoes, and most fruits. It is important to carefully plan meals to ensure that carbohydrate intake stays within the recommended range. Additionally, adequate fluid intake and electrolyte replenishment are crucial to avoid side effects such as kidney stones.

Overall, ketosis is a state where the body burns fat for energy instead of carbohydrates, and it can be achieved through the keto diet. However, it is important to approach this diet with caution and ensure that it is suitable for your individual needs and health status.

Ketogenic diet guidelines: 15-30g net carbs per day or 5-10% of total calories

The ketogenic diet is a low-carb, high-fat, and moderate-protein eating plan that has been used to treat specific medical conditions. The core principle of the ketogenic diet is to keep carbohydrate intake extremely low – less than 50 grams per day. However, the recommended amount of net carbohydrates per day varies between 15 to 30 grams or 5 to 10% of total calories. Net carbohydrates can be calculated by subtracting fibre and sugar alcohols from the total carbohydrate amount.

The purpose of keeping carbohydrates low is to force the body to use fat as its primary energy source instead of glucose. This state is called ketosis, where the body uses ketones, which are produced from stored fat, as an alternative fuel source. Ketosis is generally achieved by restricting carbohydrates to 20-50 grams per day on a 2,000-calorie diet.

To reach and maintain ketosis, it is crucial to restrict carbohydrates. While some people may achieve ketosis by consuming 20 grams of carbs per day, others may require a higher intake. In general, a lower carbohydrate intake makes it easier to attain and sustain ketosis. Therefore, adhering to keto-friendly foods and avoiding carbohydrate-rich items is essential for successful weight loss on a ketogenic diet.

When following a ketogenic diet, meals and snacks should be centred around keto-friendly foods such as eggs, poultry, fatty fish, meat, full-fat dairy, nuts, seeds, nut butter, oils rich in healthy fats, avocados, non-starchy vegetables, and condiments like salt, pepper, vinegar, and herbs. It is best to avoid or limit foods rich in carbohydrates, including bread, sweets, sugary foods, sweetened beverages, pasta, grains, starchy vegetables, beans, legumes, and certain fruits.

Although carbohydrates should be restricted, small amounts of low-glycemic fruits, such as berries, can be enjoyed while maintaining a keto-friendly macronutrient range. Additionally, keto-friendly beverages like water, sparkling water, unsweetened coffee, and unsweetened green tea are recommended.

The ketogenic diet is not suitable for everyone. It may not be advisable for individuals with high cholesterol or those living with heart or liver disease. It is crucial to consult a healthcare professional before starting the ketogenic diet to ensure it is safe and suitable for your individual needs and health conditions.

High-carb foods to avoid: fruit, pasta, potatoes, bread, rice, etc

The keto diet is a very low-carbohydrate, high-fat eating plan that forces your body to break down fat stores into "ketones" for energy. To enter a state of ketosis, you must limit your carbohydrate intake to between 5 and 10 per cent of total calories or about 20 to 50 grams of carbs per day. This means avoiding high-carb foods such as:

Fruit

Most fruits are off-limits on a keto diet due to their high carbohydrate content. However, berries are an exception, as they are low in carbs and high in fibre. Avocados are also keto-friendly, as they are high in healthy monounsaturated fat and contain three grams of fibre per quarter fruit, negating all but one of its carb grams.

Pasta

Pasta is high in carbs, with just one cup of cooked spaghetti containing 46 grams of carbohydrates. Whole wheat pasta is a slightly lower-carb option, with 45 grams of carbs per cup. For a keto-friendly alternative, try shirataki noodles, which are made from water and fibre and contain less than one gram of carbs per serving.

Potatoes

Potatoes are a starchy vegetable that is high in carbohydrates. However, they can be enjoyed in moderation on a keto diet if they are boiled, baked, mashed, or roasted with only a small amount of fat or oil and no added salt. Potato skins are a good source of fibre, so it is recommended to eat potatoes with their skins on.

Bread

Bread is typically high in carbs, with both whole wheat and white bread containing around 13 grams of carbs per slice. Whole wheat bread is a slightly lower-carb option, and it also contains more beneficial nutrients, including fibre. If you are following a keto diet, it is best to limit your bread intake or choose a low-carb alternative, such as seeded, wholemeal, or granary bread.

Rice

Rice is a high-carb food, with both white and brown rice containing around 75-85 grams of carbs per 100 grams (about 1/2 cup uncooked, 1-1/2 cups cooked). Brown rice is a slightly lower-carb option and is less processed. If you are following a keto diet, it is best to limit your rice intake or choose a low-carb alternative, such as cauliflower rice.

Low-carb foods to eat: cocoa powder, dark chocolate, avocados, berries, shirataki noodles, cauliflower

Low-Carb Foods to Eat

Cocoa Powder

Cocoa powder is an excellent ingredient for those on a keto diet, as it is low in carbohydrates and can be used to make a variety of sweet treats such as keto fudge, truffles, and chocolate fat bombs. It is also a key ingredient in making sugar-free condensed milk, which can be used to make any fudge recipe keto-friendly. When making keto chocolate treats, it is important to use the right type of sweetener to achieve a smooth texture without crystallization or grittiness. Monk fruit, allulose, and stevia are good sweetener options, but it is best to avoid granulated, liquid, or super-concentrated sweeteners.

Dark Chocolate

Dark chocolate with a high percentage of cacao (70% and above) is a good treat option for those on a keto diet, as it is low in carbohydrates. It is important to note that the higher the cacao percentage, the more bitter the taste. Dark chocolate can be enjoyed on its own or melted and added to other keto-friendly foods such as peanut butter or cream. It can also be used in keto baking recipes, such as muffins or cookies. When purchasing dark chocolate, look for options with minimal added sugar and avoid "diet" chocolate bars that often contain sugar alcohols.

Avocados

Avocados are a nutritious and healthy choice for those on a keto diet. They are low in carbohydrates and provide healthy monounsaturated fat, as well as important nutrients such as potassium, calcium, magnesium, and B vitamins. Avocados can be incorporated into keto meals in various ways, such as in salads, salsas, or even as a substitute for butter when making baked goods.

Berries

While most fruits are high in carbohydrates and not recommended on a keto diet, berries are an exception. Strawberries, raspberries, and blackberries, in particular, are lower in carbohydrates and can be enjoyed in small amounts. They are also high in fibre, which helps to keep you feeling full, and provide important antioxidants. When incorporating berries into a keto diet, it is important to monitor portion sizes, especially with blueberries, as their carbohydrate content can add up quickly.

Shirataki Noodles

Shirataki noodles are a popular low-carb option, made from the starch of the konjac plant. They are unique because they contain glucomannan, a type of starch that is not digested by the body, making the noodles extremely low in calories and carbohydrates. Shirataki noodles are versatile and can be used in a variety of dishes, absorbing the flavours of the other ingredients. They are commonly used as a substitute for pasta, wheat noodles, or egg noodles. When preparing shirataki noodles, it is important to rinse them well to remove any fishy smell and then boil them for a few minutes before adding them to your dish.

Cauliflower

Cauliflower is another versatile vegetable that is low in carbohydrates and high in vitamins and phytochemicals. It can be eaten raw, added to salads, roasted, or turned into a low-carb rice substitute. Cauliflower is a good source of potassium and provides a decent amount of vitamin C and protein. When incorporating cauliflower into a keto diet, it is important to ensure you are also consuming a variety of other nutrient-dense foods to meet your nutritional needs.

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