Carb Counting: Are 28 Grams Keto-Friendly?

The keto diet is a low-carb, high-fat diet that has been used for centuries to treat specific medical conditions. It involves drastically reducing carbohydrate intake and replacing those calories with fat, putting the body into a state of ketosis. The number of carbs one can eat while still remaining in ketosis depends on individual factors such as age, weight, physical activity, and medical history. Generally, it is recommended to consume fewer than 50 grams of carbs per day, but some sources suggest that eating fewer than 20 grams of net carbs is necessary to guarantee ketosis.

What are net carbs?

Net carbs refer to the total amount of digestible carbohydrates in a food item. They are calculated by subtracting the grams of fibre and sugar alcohols from the total grams of carbohydrates. Net carbs are considered to be the carbohydrates that the body can digest and absorb, and they are particularly important for people following low-carb diets such as the Atkins or Keto diets.

Calculating Net Carbs

The equation for calculating net carbs is as follows:

Total Carbohydrates – Fibre – Sugar Alcohols = Net Carbs

For example, a large banana containing 31 grams of total carbohydrates and 3.5 grams of fibre would have 27.5 grams of net carbs (31 - 3.5 = 27.5).

Other examples of common foods with their net carb content are:

• Sweet Potato (1 large): 39g net carbs
• Watermelon (1 cup): 11g net carbs
• Strawberries (1 cup whole): 8g net carbs
• Spaghetti Squash (1 cup): 8g net carbs
• Avocado (1 whole fruit): 4g net carbs
• Broccoli (1 cup florets): 4g net carbs
• Zucchini (1 cup): 3g net carbs
• Cauliflower (1 cup florets): 3g net carbs

Who Counts Net Carbs?

Low-carb dieters, such as those following the Atkins or Keto diets, are the primary groups of people who track their net carb intake. This is because these diets are so restrictive in terms of carbohydrate consumption that counting net carbs allows for more flexibility and the inclusion of healthy foods like vegetables.

Benefits of Counting Net Carbs

One benefit of counting net carbs is that it can lead to a greater awareness of fibre intake, which may result in an increase in overall fibre consumption. Most people do not get enough fibre in their diets, and increasing fibre can have several health benefits.

However, beyond this, there do not appear to be any significant advantages to counting net carbs, and most health organisations and professionals do not recommend it.

Final Thoughts

While counting net carbs may not be necessary for the general population, it can be a useful tool for those following low-carb diets to ensure they are still getting enough nutrients and maintaining a healthy balance of macronutrients.

What foods are off-limits?

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. While on the keto diet, it is essential to limit your carbohydrate intake to a maximum of 20 to 50 grams per day to stay in ketosis. This means that many foods that are typically considered staples in a standard diet are off-limits on keto. Here is a list of food groups and specific foods that are off-limits or should be limited on the keto diet:

Starches and Grains

All starches and grains are banned on the keto diet due to their high carbohydrate content. This includes:

• Breads, such as bagels, tortillas, muffins, and pancakes
• Cereals
• Rice
• Pasta
• Cookies

Fruits

Most fruits are rich in carbohydrates and are therefore off-limits on the keto diet. However, small portions of certain low-carb fruits, usually berries, are allowed. Fruits that are off-limits include:

• Bananas
• Apples
• Oranges
• Grapes

Starchy Vegetables

Starchy vegetables are also high in carbohydrates and should be avoided on the keto diet. Some starchy vegetables to avoid include:

• Potatoes
• Sweet potatoes
• Corn
• Winter squash, such as butternut squash

Legumes

Legumes, including beans, lentils, and peanuts, are off-limits on the keto diet due to their high carbohydrate content.

Dairy

While some dairy products are allowed on the keto diet, others are off-limits due to their high carbohydrate or sugar content. Dairy products to avoid include:

• Whole milk
• Cream
• Ice cream
• Honey-glazed ham

Alcohol

Alcoholic beverages are not recommended on the keto diet, as they can hinder weight loss and disrupt ketosis. However, if you choose to drink, opt for low-carb options such as vodka soda or light beer in moderation.

Processed and packaged foods

Highly processed and packaged foods, such as potato chips, pretzels, and crackers, are typically high in carbohydrates and should be avoided on the keto diet.

Sugar and sugary foods

Sugar and sugary foods, such as cakes, cookies, and candy, are off-limits on the keto diet due to their high carbohydrate and sugar content.

What foods are allowed?

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. It involves drastically reducing carbohydrate intake and replacing those calories with fat, putting the body into a state of ketosis. To stay in ketosis, a person can consume up to 50 grams of carbohydrates per day, though some sources recommend staying under 20 grams per day for optimal results.

Fats

• Natural fats such as butter, olive oil, and most plant fats (olive, palm, and coconut oil).
• Avocados, coconut meat, and certain nuts (macadamia, walnuts, almonds, pecans) and seeds (sunflower, pumpkin, sesame, hemp, flax).

Dairy

• Dairy products are allowed, but some are restricted due to their high lactose content. Butter and hard cheeses are generally permitted because of their lower lactose content.
• Cream, ice cream, and full-fat milk are restricted due to their high lactose sugar content.

Protein

• Grass-fed beef, free-range poultry, pork, bacon, wild-caught fish, organ meats, eggs, and tofu.
• Certain nuts and seeds are also good sources of protein.

Vegetables

Most non-starchy vegetables are included: leafy greens (kale, Swiss chard, spinach), cauliflower, broccoli, Brussels sprouts, asparagus, bell peppers, onions, garlic, mushrooms, cucumber, celery, and summer squashes.

Fruits

Certain fruits are allowed in small portions, such as berries. Despite containing carbohydrates, they are lower in "net carbs" than other fruits.

Beverages and Condiments

• Dark chocolate (90% or higher cocoa solids), cocoa powder, unsweetened coffee and tea, unsweetened vinegars and mustards, herbs, and spices.
• Alcoholic beverages are not recommended on the keto diet, but if consumed, they should be limited to small amounts and paired with unsweetened soda water.

Foods to Avoid

While the above foods are generally permitted on the keto diet, it is important to note that highly processed foods, as well as foods high in saturated fat, are not recommended. Additionally, the following food groups are typically restricted:

• All whole and refined grains and flour products, added and natural sugars in food and beverages.
• Starchy vegetables like potatoes, corn, and winter squash.
• Fruits other than berries, unless factored into the designated carbohydrate restriction. All fruit juices.
• Legumes, including beans, lentils, and peanuts.
• Full-carbohydrate wines and beers, and drinks with added sweeteners (cocktails, mixers with syrups and juice, and flavored alcohols).

What are the risks?

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. However, there are several risks associated with the keto diet that should be carefully considered before starting this dietary plan.

First and foremost, the keto diet is high in saturated fat, which has been linked to an increased risk of heart disease. Indeed, the keto diet is associated with elevated levels of "bad" LDL cholesterol, which is a known risk factor for heart disease. Consuming excessive amounts of saturated fat can also lead to increased levels of uric acid in the blood, which is a risk factor for gout.

Another risk of the keto diet is nutrient deficiency. Restricting carbohydrates can lead to deficiencies in micronutrients such as selenium, magnesium, phosphorus, and vitamins B and C. This is especially true if a variety of vegetables, fruits, and grains are not included in the diet.

The keto diet may also pose problems for individuals with liver or kidney conditions. The high-fat content of the diet may overload the liver and kidneys, potentially worsening existing conditions. Additionally, there is a risk of developing kidney stones when following a keto diet.

Furthermore, the keto diet can cause constipation due to the low intake of fibrous foods like grains and legumes. It can also lead to fuzzy thinking and mood swings as the brain functions best when it has a steady supply of sugar from healthy carbohydrates.

It is important to note that the keto diet is not suitable for everyone. Individuals with type 2 diabetes who are on insulin and those with type 1 diabetes who must take insulin should avoid the keto diet as it can be potentially harmful. Breastfeeding women and people with certain metabolic conditions are also advised against following the keto diet.

Additionally, the keto diet can be challenging to maintain due to the extreme carbohydrate restriction. It may lead to symptoms such as hunger, fatigue, low mood, irritability, constipation, headaches, and brain fog. The limited variety of foods allowed on the keto diet can make it difficult to stick to in the long term.

Lastly, the keto diet may increase the risk of osteoporosis due to the high intake of animal protein and low intake of fruits and vegetables, which are important sources of calcium.

In conclusion, while the keto diet may offer some health benefits, it is important to carefully consider and weigh the risks before starting this dietary plan. It is always recommended to consult with a healthcare professional and a registered dietitian before making any significant changes to your diet.

What are the benefits?

The keto diet is a low-carbohydrate, high-fat eating plan that has been used to treat specific medical conditions, such as diabetes and epilepsy. It has also been tested and used in closely monitored settings for cancer, polycystic ovary syndrome, and Alzheimer's disease.

The keto diet is gaining attention as a potential weight-loss strategy due to its low-carb nature. The premise is that by depriving the body of glucose, it will switch to using ketones (produced from stored fat) as its primary fuel source. This state is called ketosis.

The benefits of the keto diet include:

Weight Loss

The keto diet has been shown to aid weight loss, with many studies demonstrating greater weight loss compared to low-fat diets. This is likely due to the satiating effect of the high-fat content, decreased food cravings, and reduced appetite-stimulating hormones. The keto diet may also promote fat loss over lean body mass due to decreased insulin levels.

Improved Metabolic Health

The keto diet has been found to improve health parameters associated with carrying excess weight, such as insulin resistance, high blood pressure, and elevated cholesterol and triglyceride levels. It can also help lower blood sugar, which is beneficial for people with diabetes.

Reduced Hunger

The high-fat content of the keto diet helps reduce hunger and increase feelings of fullness. This makes it easier to stick to the diet and can lead to a reduced calorie intake without feeling deprived.

Other Potential Benefits

The keto diet may also provide benefits for specific health conditions. For example, it has been suggested to help control type 2 diabetes, improve metabolic health, and reduce the frequency of epileptic seizures in children. However, more research is needed to confirm these potential benefits.

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