Carb Counting: Is 14 Grams Too Much For Keto?

The keto diet is a low-carb, high-fat eating plan that has been used to treat various medical conditions. To enter and maintain ketosis, a state where the body burns fat for fuel instead of carbohydrates, most people need to consume fewer than 50 grams of carbohydrates per day. However, some individuals may need to be more restrictive, aiming for fewer than 20 grams of net carbs daily. Therefore, 14 grams of carbohydrates is generally considered a small amount in the context of the keto diet.

The number of carbs to stay in ketosis

The number of carbohydrates a person can consume and remain in ketosis varies slightly between individuals. However, the general consensus is that up to 50 grams of carbohydrates per day is the threshold for staying in ketosis.

Some people may be able to get into ketosis with a slightly higher carb intake, but for most, a more restricted diet is necessary. It is recommended that people start their ketogenic diet with a carb limit of 35 grams of total carbs and 25 grams of net carbs (net carbs are calculated by subtracting the grams of fibre from the total grams of carbs).

If net carbs are further limited to less than 20 grams, then most people will enter ketosis more quickly. This is a reliable way to stay in ketosis, as long as you eat the right amount of protein.

However, it is important to note that everyone has a unique carb limit that depends on various factors, including how keto-adapted they are, their exercise routine and the amount of protein they consume.

For those who are healthy, active and insulin-sensitive, remaining in ketosis is possible at higher levels of carb intake. For others, a stricter carb intake of around 20 grams of net carbs per day is necessary.

The best way to determine your personal carb limit is to track your ketones with a blood ketone meter and slowly increase your carb consumption by 5 grams each day, making sure to measure your ketones at the same time each day.

Additionally, emotional stress, coffee consumption, exercise and sleep can all impact your daily carb limit and should be taken into consideration when tracking your results.

The difference between net carbs and total carbs

The term "net carbs" is used to describe the total amount of digestible carbohydrates in a food product or meal. Net carbs are calculated by subtracting the amount of fibre and some sugar alcohols from the total number of carbohydrates. On the other hand, total carbs refer to all the different types of carbs in a food or meal, including starches, dietary fibre, and sugars.

Net carbs are an important consideration for people following a keto diet because they directly impact ketosis. Ketosis is a metabolic state where the body burns fat instead of carbohydrates for energy, resulting in weight loss. To achieve and maintain ketosis, most people need to consume fewer than 50 grams of net carbs per day.

The calculation of net carbs is based on the fact that the body digests different types of carbs differently. Simple carbs, found in fruits, soda, and candy, are made up of smaller chains of sugar molecules and are easily digested. On the other hand, complex carbs, found in whole grains, pulses, and root vegetables, have longer chains of sugar molecules and take longer to break down, providing a more lasting source of energy.

The process of calculating net carbs involves checking the serving size and locating the fibre content and total carbohydrate listings on the nutrition label. Then, the amount of fibre is subtracted from the total carbs. For example, if a food label states 40 grams of total carbs and 5 grams of fibre, the net carbs would be 35 grams.

It's important to note that sugar alcohols, which are naturally found in some fruits and vegetables or commercially produced, also play a role in net carb calculations. Sugar alcohols have fewer calories per gram than sugar and are only partially absorbed by the body, resulting in a lesser impact on blood glucose levels. To incorporate them into net carb calculations, you would subtract half of their total value. For example, if a food contains 40 grams of total carbs, 5 grams of fibre, and 8 grams of sugar alcohols, the net carbs would be 31 grams.

While the concept of net carbs is widely used, particularly in keto diets, it is important to note that the term is not legally defined by the Food and Drug Administration (FDA). Additionally, many scientists and healthcare professionals do not recognise the concept, and there is ongoing debate about its benefits.

High-carb foods to avoid

The keto diet is a very low-carb, high-fat diet. The goal is to reach a metabolic state called ketosis, where the body burns fat instead of carbs for energy. To reach ketosis, it is recommended to consume under 50 grams of carbs per day, and some sources suggest that fewer than 20 grams of net carbs are needed to guarantee ketosis.

Bread, Pasta, Rice, and Other Refined Carbs

White bread, pasta, rice, pastries, and tortillas are high in carbs and could prevent you from reaching or maintaining ketosis. For example, a single slice of white sandwich bread contains 27.3 grams of carbs, and a regular-sized flour tortilla has 72 grams.

Beer and Mixed Drinks

Beer, liqueurs, and mixed drinks containing soda, juices, purees, and liqueurs are high in carbs and low in nutrients. For instance, a can of Coca-Cola has 39 grams of carbs. Opt for dry red or white wine or hard liquor instead, which provide around 5 grams of carbs or less per serving.

Honey and Syrups

Honey, agave syrup, and maple syrup are concentrated sources of sugar and can easily increase your daily carb count. Honey, for example, has 17 grams of carbs per tablespoon. These sweeteners can cause blood sugar spikes and take you out of ketosis.

Juice

Fruit juice is high in natural sugar and lacks dietary fiber, making it easy to exceed your daily carb limit. A single banana has more than 20 grams of net carbs.

Ketchup, Barbecue Sauce, and Other Condiments

These condiments are often packed with sugar and provide little nutritional value. Ketchup has about 3 grams of carbs per 9-gram packet, while barbecue sauce has 4 grams in the same serving size.

Glazed or Honey-Baked Ham

The sugar baked onto or infused into these hams can interfere with ketosis. A serving of glazed ham (about 3.5 oz) contains 7.3 grams of net carbs. Opt for regular deli ham instead, which has less than 1 gram of carbs per slice.

Dried Fruit or Trail Mix

When fruit is dried, its sugar becomes concentrated, so even a small serving can have a high carb count. For example, a single pitted Medjool date (24 grams) has 18 grams of carbs. Trail mix often includes chocolate, candies, or sugar-coated nuts, making it another food to avoid.

Potatoes and Other Starchy Vegetables

White and sweet potatoes are high in carbs and should be avoided. Other starchy vegetables to limit include peas, corn, beets, and carrots.

Sweetened Yogurt or Dairy

Flavored and sweetened yogurt and dairy products can add significantly to your daily carb count. Whole milk, for instance, has 11 grams of carbs per cup. Opt for plain, full-fat, or unsweetened varieties instead.

Beans and Other Legumes

Legumes like beans, lentils, and chickpeas are challenging to incorporate into a keto diet due to their high carb content. Green beans and black soybeans are the lowest in carbs and can be included in small amounts.

Quinoa and Other Grains

Grains like quinoa and millet are too high in carbs to be a staple in your keto diet. Half a cup of cooked quinoa has 20 grams of carbs.

Carrots

Although packed with vitamin A, carrots are starchy and can easily tip you over your keto carb limit. A medium carrot has 4.1 grams of net carbs.

Soda

Soda is saturated with sugar, and even diet soda contains artificial sweeteners that may stimulate appetite and increase the risk of weight gain.

Sweet Potatoes

Although nutritious, sweet potatoes are starchy, and a medium-sized sweet potato has about 20 grams of carbs.

Cow's Milk

Whole milk has 11.3 grams of net carbs per cup, so it's best to opt for unsweetened almond or soy milk instead when following a keto diet.

Butternut Squash

Butternut squash is nutrient-dense but offers too many carbs for keto. A cup of cubed butternut squash has more than 15 grams of net carbs.

Baked Goods, Including Gluten-Free Options

Baked goods, whether traditional or gluten-free, are typically high in carbs and low in fiber.

Fruit Drinks and Juices

Fruit drinks and juices, even 100% fruit juice, are high in fast-digesting carbs that will spike your blood sugar.

Low-carb foods to eat

Low-carb diets are a popular way to lose weight and improve health. While it can be challenging to cut out foods like bread, pasta, and sweets, there are plenty of nutritious and delicious low-carb foods to choose from. Here are some options to help you stay on track:

Non-Starchy Vegetables

Vegetables that grow above the ground tend to be lower in carbs. Some of the best options include broccoli, spinach, kale, zucchini, cauliflower, cabbage, lettuce, and Brussels sprouts. These veggies are packed with vitamins, minerals, and fiber, making them a nutritious addition to any meal.

Meat and Poultry

Meat and poultry are naturally low in carbs and high in protein. Chicken, beef, lamb, and pork are excellent choices and can be prepared in a variety of ways. For an even healthier option, choose grass-fed or pasture-raised meats, which have healthier fats and more antioxidants.

Fish and Seafood

Fish and seafood are also low in carbs and high in protein. Salmon, trout, haddock, and sardines are excellent sources of omega-3 fatty acids, which have heart-healthy benefits. Other options include shrimp, anchovies, mackerel, and shellfish.

Eggs

Eggs are a convenient and nutritious low-carb option. They provide healthy fats, protein, and essential vitamins and minerals. Hard-boiled eggs make a great snack or can be added to salads or other dishes.

Dairy

When it comes to dairy, choose full-fat, low-carb options like cheese, butter, cream, yogurt, and sour cream. Cheese is a particularly good choice, as it is low in carbs and high in fat, making it ideal for keto diets. Go for grass-fed and organic options whenever possible.

Nuts and Seeds

Nuts and seeds are a great way to add healthy fats and protein to your diet. Almonds, walnuts, pumpkin seeds, sesame seeds, and hemp seeds are all excellent choices. Just be mindful of portion sizes, as these foods can be high in calories.

Healthy Oils

Healthy oils like olive oil, coconut oil, avocado oil, and grass-fed butter are excellent choices for cooking and adding flavor to your meals. They are rich in monounsaturated and saturated fats, which can help improve cholesterol levels and heart health.

Low-Carb Fruits

While fruits tend to be higher in carbs, there are some lower-carb options, such as berries, cherries, plums, kiwi, and melon. These fruits provide essential vitamins and antioxidants and can be enjoyed in moderation.

Other Options

In addition to the above, there are several other low-carb foods to choose from, including tofu, tempeh, avocado, green beans, olives, peanuts, peanut butter, and dark chocolate.

Remember, when following a low-carb diet, it's important to focus on whole, unprocessed foods and ensure you're getting enough healthy fats and nutrients. It's also a good idea to consult a healthcare professional before making any significant dietary changes.

The benefits and drawbacks of the keto diet

The ketogenic (keto) diet is a high-fat, low-carbohydrate diet that aims to force the body to burn fat for energy instead of carbohydrates. This state is called ketosis. The diet was originally developed to help manage epilepsy but has since become a popular weight-loss strategy.

Benefits

• Weight loss: The keto diet can lead to rapid weight loss, as the body burns through fat reserves when carbohydrates are restricted.
• Reduced hunger: People often report feeling less hungry on the keto diet, as fatty foods take longer to break down in the body.
• Blood sugar control: Some research suggests the keto diet may help control blood sugar and improve insulin sensitivity, which could be beneficial for managing type 2 diabetes.
• Cancer prevention: Some studies indicate a potential link between very low-carb diets and cancer prevention, although this is still being researched.
• Epilepsy: The keto diet has been proven to reduce seizures in pediatric patients with epilepsy and is still prescribed for this purpose.

Drawbacks

• Restrictive: The keto diet is very restrictive, eliminating nearly all processed foods, whole grains, beans, fruits, and many vegetables. This can lead to nutrient deficiencies, constipation, and boredom with food choices.
• Short-term side effects: The "keto flu" includes symptoms such as fatigue, headache, brain fog, and an upset stomach.
• Long-term health risks: Potential long-term health risks of the keto diet include kidney stones, osteoporosis, and liver disease. The high-fat nature of the diet may also negatively impact heart health and increase the risk of heart disease.
• Difficulty sustaining: The stringent food restrictions make the keto diet challenging to stick to, and it may not be suitable for athletes or those with certain health conditions.
• Psychological distress: Monitoring food so closely can lead to psychological distress, shame, and binge eating.
• Dehydration: The keto diet can cause dehydration because glycogen, which holds water, is removed from the bloodstream.

14 grams of carbohydrates is a very low amount and would generally be considered suitable for the keto diet. To enter and maintain ketosis, most people need to consume fewer than 50 grams of carbs per day, with some sources recommending less than 20 grams for optimal results.

However, it is important to note that the specific amount of carbs needed to stay in ketosis can vary between individuals, and other factors such as protein and fat intake also play a role.

Additionally, not all carbs are equal; net carbs, which are calculated by subtracting fiber and half of the sugar alcohol content from the total carb amount, are what truly matter on the keto diet.

Overall, while 14 grams of carbs is a small amount and likely suitable for keto, it is essential to consider the bigger picture of one's diet and health goals when determining if this is the right approach.

Frequently asked questions