Tracking Carb Intake: Achieving Ketosis With Carb Management

The ketogenic (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 succeed on keto, it’s essential to know your daily carb limit to keep your body in a state of ketosis. Typically, the ketogenic diet limits carbohydrate intake to 50 grams or less per day and can go as low as 20 grams depending on individual needs. Maintaining this low-carb intake helps your body switch to burning fat for fuel, leading to weight loss and other health benefits. To calculate your net carb intake, subtract the amount of dietary fibre and half the amount of sugar alcohols from the total carbohydrate amount.

Counting total carbs vs net carbs

Counting carbs is a popular way to lose weight and manage blood sugar levels. However, there is a lot of confusion around whether one should count total carbs or net carbs. This is especially important for people following a keto diet, who need to stay within a strict limit of 50 grams of carbs per day to maintain ketosis.

Total carbs are the total amount of carbohydrates in a food item, including dietary fibre and sugar alcohols. Carbohydrates are a macronutrient made of glucose, which gives your body energy.

Net carbs are the amount of carbohydrates that are absorbed into your body. Some sources of carbohydrates, like dietary fibre and sugar alcohols, are not absorbed into your bloodstream and, therefore, are not counted towards your daily carb allowance.

How to Calculate Net Carbs

To calculate net carbs, you subtract the amount of dietary fibre and half the amount of sugar alcohols from the total number of carbohydrates. This is because the body does not digest all sugar alcohols, so they have less effect on blood sugar levels than regular sugar.

Total Carbs vs Net Carbs

The main difference between total carbs and net carbs is that net carbs take into account the fact that some carbohydrates are not digested or absorbed by the body and, therefore, do not impact blood sugar levels.

Counting total carbs may be misleading as it does not differentiate between carbohydrates that are absorbed and those that are not. This is especially important for people with diabetes, who need to closely monitor their blood sugar levels.

On the other hand, counting net carbs can be confusing and may lead to overconsumption of processed foods like bars and low-carb breads. Additionally, the science behind net carb claims is unclear, and nutrition experts warn that these products may still be high in calories.

Therefore, it is recommended to focus on the quality of carbs rather than the quantity. Whole, unprocessed foods like whole grains, fruits, and vegetables should make up the majority of your diet, as they provide a range of nutrients and health benefits.

Calculating net carbs

To calculate net carbs, you need to determine the total number of carbohydrates in a given food or beverage. This information can be found on the nutritional label. Once you have the total number of carbohydrates, you then need to subtract the amount of dietary fibre and, if available, half of the sugar alcohols (sugar substitutes like xylitol).

Net carbs = Total carbs – dietary fibre – sugar alcohols.

For people with diabetes, it is recommended to subtract only half the amount of sugar alcohols as a safety precaution for blood sugar and insulin response. In this case, the calculation would look like this:

Net carbs = Total carbs – dietary fibre – (sugar alcohols x 0.5)

The number of net carbs can be different from the number of total carbs, as net carbs are the ones that are absorbed into your body. Some sources of carbohydrates like fibre and sugar alcohols are not absorbed into your bloodstream and, therefore, are not part of your daily allowance of net carbs.

There are numerous online databases that provide the net carb content of foods. However, it is a pretty straightforward calculation to do yourself.

The standard keto diet recommends consuming 20-50 grams of net carbs per day. For some, this number can be as low as 20-30 grams.

Keto-friendly foods

The keto diet is a very low-carb, high-fat, and moderate-protein diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis.

Seafood

Seafood is a great source of protein and essential vitamins and minerals like B12, iron, selenium, zinc, and vitamin D. Most seafood is carb-free. Salmon, sardines, and mackerel are very high in omega-3 fats, which have been associated with lower insulin levels and increased insulin sensitivity.

Meat and Poultry

Meat and poultry are considered staple foods on the keto diet. Fresh meat and poultry contain no carbs and are rich in B vitamins and minerals including potassium, selenium, and zinc.

Eggs

Eggs are an excellent choice for people following the keto diet. They are very low in carbs and high in protein and healthy fats. Whole eggs are the best choice as egg yolks are concentrated in vitamins and minerals, as well as fat, which is important for keto dieters.

Dairy

Choose unsweetened, higher-fat dairy products, like whole milk yogurt and cheeses, to reduce your carb intake and maintain a keto-friendly macronutrient ratio. Sweetened dairy products, like chocolate milk and fruit-flavored yogurts, are higher in carbs and should be avoided.

Non-starchy Vegetables

Non-starchy vegetables are low in calories and carbs but high in many nutrients, including vitamin C and several minerals. They also contain antioxidants that help protect against cell-damaging free radicals. Broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach are all keto-friendly.

Nuts, Seeds, and Healthy Oils

Nuts and seeds are full of healthy polyunsaturated and monounsaturated fats, fiber, and protein. They are also very low in net carbs. Olive oil and coconut oil are the two oils recommended on the keto diet.

Berries

Berries are rich in antioxidants that reduce inflammation and protect against disease. They are low in carbs and high in fiber. Blackberries, blueberries, raspberries, and strawberries are good choices.

Unsweetened Coffee and Tea

Plain coffee and tea contain zero grams of carbohydrates, fat, or protein, so they are fine on the keto diet. Plus, drinking 2-3 cups of coffee per day lowers the risk of cardiovascular disease. Tea is rich in antioxidants and has many health-promoting properties.

Dark Chocolate and Cocoa Powder

Dark chocolate contains flavanols, which may reduce the risk of heart disease by lowering blood pressure and keeping arteries healthy. Check the label on these, as the amount of carbs depends on the type and how much you consume.

Avocados and Olives

Avocados and olives are technically fruits, but they are fairly high in fat and are low in net carbs. Oleuropein, the main antioxidant in olives, has anti-inflammatory properties and may protect your cells from damage.

Shirataki Noodles

Shirataki noodles are a fantastic addition to the keto diet. They contain less than 1 gram of net carbs and only 15 calories per serving because they’re mostly water. They are made from a viscous fiber called glucomannan, which offers many potential health benefits.

Butter and Ghee

Butter contains only trace amounts of carbs, and ghee is totally carb-free. Like other types of full-fat dairy, butter and ghee don't appear to be as harmful to health as previously thought.

Unsweetened Sparkling Water

Unsweetened sparkling water is a great choice for a keto-friendly alternative to soda. These beverages are refreshingly fizzy and may be flavored but are generally free of sugar or sweeteners.

Tracking your macros

So, how do you track your macros?

Firstly, you need to understand the concept of net carbs. Net carbs are the number of carbohydrates your body absorbs. Some carbohydrates, like fiber and sugar alcohols, are not absorbed by the body and, therefore, do not count towards your daily carb allowance.

Net carbs = Total carbs – Dietary fiber – Sugar alcohols/2

You can find the information you need to do these calculations on food labels. The total carbohydrates, dietary fiber, and sugar alcohols content are usually listed on the nutrition facts label.

However, it's important to note that food labels provide information per serving, so you need to pay attention to the serving size to calculate your intake accurately.

Additionally, when tracking your macros, it's crucial to consider your calorie intake. Your calorie needs depend on your body weight and activity level. Generally, the more active you are, the more calories and carbs you can consume while staying in ketosis.

There are also several mobile apps available, such as MyFitnessPal and Carb Manager, that can help you track your carb intake, macros, and weight loss progress. These apps often include meal plans and recipes tailored to your keto goals.

Remember, the keto diet restricts many food groups, so it's important to ensure you're getting adequate nutrition. Consult a healthcare professional or a dietitian to guide you in meeting your micronutrient needs, especially vitamins and minerals.

The risks of the keto diet

To follow a keto diet, you need to restrict your carbohydrate intake to up to 50 grams per day. This is to ensure that your body enters a state of ketosis, where it burns fat for energy instead of carbohydrates. However, there are several risks associated with the keto diet that you should be aware of:

Health Risks

The keto diet is associated with an increased risk of heart disease due to its high saturated fat content. It has been linked to an increase in "bad" LDL cholesterol, which is a known risk factor for heart disease. The diet may also lead to kidney stones, constipation, nutrient deficiencies, and liver problems. Those with chronic kidney disease (CKD) should avoid the keto diet, as it may worsen their condition. The diet can also cause digestive issues and negative changes in gut bacteria due to its low fiber content.

Social Risks

The keto diet is extremely strict and difficult to maintain, which may lead to social isolation and disordered eating. It restricts many healthy foods, including fresh fruits and vegetables, whole grains, and low-fat dairy, which are important for long-term weight loss and overall health.

Short-Term Nature

The keto diet is best used as a short-term solution to jump-start weight reduction rather than a long-term dietary change. This is because it is not realistic or sustainable, and weight gain often returns after the diet is stopped.

Negative Side Effects

When starting the keto diet, you may experience what is known as the "keto flu," which includes symptoms such as an upset stomach, dizziness, decreased energy, and mood swings. This is caused by your body adapting to ketosis and usually improves within a few weeks.

Medical Risks

The keto diet is not suitable for everyone and can be dangerous for those with certain medical conditions. It is not safe for individuals with any conditions involving their pancreas, liver, thyroid, or gallbladder. Additionally, those with type 1 diabetes may be at a higher risk of low blood sugar (hypoglycemia) while on the keto diet, which can lead to coma and death if not treated promptly.

Bone Health

The keto diet has been linked to impaired bone health in several studies, with a decrease in bone mineral density observed in both children and adults following the diet.

Chronic Diseases and Early Death

While research is ongoing, some evidence suggests that the keto diet, when focused on animal-based food sources, may lead to higher rates of death from heart disease, cancer, and all causes when compared to vegetable-based low-carb diets.

It is important to consult your doctor and a registered dietitian before starting the keto diet to ensure it is safe for you and to minimize the risks of complications and nutrient deficiencies.

Frequently asked questions