Madeleine Hull
The keto diet is a high-fat, low-carb diet that puts the body into a state of ketosis, where it burns fat for fuel instead of glucose. To stay in ketosis, a person can consume up to 50 grams of net carbs per day, though some sources suggest 20 grams as the threshold. Net carbs are the amount of carbohydrates absorbed into the body, excluding sources like fibre and sugar alcohols. On the keto diet, it is important to track your daily net carb intake to ensure you stay in ketosis. So, is 48g of net carbs keto? It seems that 48g of net carbs is at the upper limit of what is considered keto-friendly, but it may be too high for some individuals to maintain ketosis.
| Characteristics | Values |
|---|---|
| Number of carbs to stay in ketosis | 20-50 grams |
| Net carbs allowed on keto diet | 50 grams |
What You'll Learn
Net carbs are the carbs absorbed into your body
The body turns carbohydrates into sugar, which cells use for energy. When someone consumes fewer carbs, their body burns fat for energy instead, causing glucose levels to drop. This leads to the production of ketones, which are acids that appear in the blood and urine when the body burns fat. This state is called ketosis.
To calculate net carbs, you take the total number of carbs in a food item and subtract the fibre content. If the food is processed, you also subtract half of the sugar alcohol content. For example, a large banana has 31 grams of total carbs and 3.5 grams of fibre, resulting in 27.5 grams of net carbs.
Some definitions of net carbs suggest that you subtract 100% of the fibre content because it passes through the body, and only 50% of the sugar alcohols because they are partially digestible. However, it is important to note that there is no formal or government-regulated definition of net carbs.
Net carbs are primarily tracked by people on low-carb diets, such as the Atkins or keto diets. By counting net carbs, these dieters can include more complex carbs in their diet, such as nutrient-dense vegetables and low-glycemic fruits. Additionally, tracking net carbs can increase awareness of fibre intake, which is beneficial as most people do not consume the recommended amount of fibre.
In summary, net carbs are the carbs that your body digests and uses for fuel. They are calculated by subtracting fibre and sugar alcohol content from the total carbs in a food item. Net carbs are an important consideration for people on the keto diet, and tracking them can have additional health benefits.
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To calculate net carbs, subtract fibre and sugar alcohols from the total carbs
To calculate net carbs, you need to subtract the fibre and sugar alcohols from the total number of carbohydrates. This is because net carbs refer to the amount of carbohydrates that are actually digested and absorbed by your body.
Fibre is a type of complex carbohydrate that the body cannot digest. There are two types of fibre: insoluble and soluble. Insoluble fibre passes through the body without being broken down, while soluble fibre is fermented by the colon into short-chain fatty acids, which are important for gut health.
Sugar alcohols are used to add sweetness to many low-carb foods. The body processes sugar alcohols similarly to fibre, but not all sugar alcohols are equal. Erythritol, for example, has a very low glycemic index and is not fully digested by the body. Other sugar alcohols, like maltitol and sorbitol, do affect your blood sugar and are partially digested.
When calculating net carbs, you can subtract the total amount of fibre and half the amount of sugar alcohols (unless it's erythritol, in which case you can subtract the total amount) from the total number of carbohydrates.
Total Carbs (g) – Fibre (g) – Erythritol (g) – Allulose (g) = Net Carbs
If there are other sugar alcohols besides erythritol, divide their value in half and then subtract that number from the total carbohydrates:
Total Carbs – Fibre – (Other Sugar Alcohols ÷ 2) = Net Carbs
For example, let's say a food has 20 grams of total carbs, 10 grams of fibre, and 10 grams of sugar alcohols. First, subtract all 10 grams of fibre:
20 grams total carbs – 10 grams fibre = 10 grams
Then, subtract 5 grams for the sugar alcohols (half of 10 grams):
10 grams – 5 grams sugar alcohols = 5 grams net carbs
So, the final calculation is:
20 grams total carbs – 10 grams fibre – 5 grams sugar alcohols = 5 grams net carbs
It's important to note that the concept of net carbs is controversial and not recognised by many experts and healthcare professionals. The Food and Drug Administration (FDA), for instance, recommends using the total carbohydrates listed on nutrition labels. However, calculating net carbs can be a helpful way to track your carbohydrate intake, especially for people with diabetes or those following a low-carb or keto diet.
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Total carbs are different from net carbs
The keto diet is a low-carb, high-fat diet. The body can be put into a state of ketosis by eating a very low amount of carbohydrates and substituting them with fat, which stimulates the body's fat-burning processes.
Net carbs are all the carbohydrates in food that can be absorbed and used by the body for energy. Total carbs, on the other hand, include all types of carbohydrates, including fiber and sugar alcohols, which are not fully absorbed by the body. Net carbs are the carbohydrates in food that your body can digest and use for fuel.
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, however, only include carbs that the body can fully digest into glucose. The body is unable to fully digest some types of complex carbs, such as fiber. Complex carbs are not included in net carb calculations.
Net carbs are determined by removing fiber and sugar alcohols from the total carbohydrates count. To calculate net carbs, you take a food's total carb amount and subtract fiber and sugar alcohols. The body partially digests most sugar alcohols. In most cases, a person should subtract half the amount of sugar alcohols from the total carb amount listed on the label to get the net carbs.
For example, a food that contains 20 grams of total carbs and 10 grams of dietary fiber has 10 grams of net carbs. This final number, 10 grams, is the amount of carbohydrate the food contains that the body can digest into glucose.
Most dietitians advise focusing on total carbohydrate consumption instead of net carbohydrates as the accurate measurement. The best diet involves consuming low-carb whole meals such as non-starchy vegetables, fruits with high fiber content, leafy greens, healthy fats such as olive oil, and high-quality meats and fish. This is the most effective method for losing weight and living a healthy lifestyle.
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To stay in ketosis, a person needs to consume under 50g of carbs per day
Staying in Ketosis
The ketogenic (keto) diet is a popular, effective way to lose weight and improve health. It involves eating foods with high levels of fat and very low levels of carbohydrates. This means cutting out a wide range of foods, including bread, beans, legumes, and some fruits and vegetables.
To stay in ketosis, a person needs to consume under 50 grams of carbohydrates per day. This is because the body turns carbohydrates into sugar, which cells use for energy. By significantly limiting carb intake, the body is forced to burn fat for energy instead of carbs, causing glucose levels to drop. This leads to weight loss and can also help manage type 2 diabetes.
Net Carbs
It's important to note that the number of carbohydrates consumed is often referred to as 'net carbs'. Net carbs are the number of carbohydrates absorbed into the body. Some sources of carbohydrates, like fiber and sugar alcohols, are not absorbed into the bloodstream and therefore are not counted towards the daily allowance.
Calculating Net Carbs
To calculate net carbs, take the total number of carbohydrates and subtract the amount of fiber and half the amount of sugar alcohols. For example, if a food has 20 grams of total carbohydrates, with 8 grams of fiber and 5 grams of sugar alcohols, the net carbs would be:
20 grams total carbs - 8 grams fiber - 2.5 grams sugar alcohols = 9.5 grams net carbs
Staying Under 50 Grams
While 50 grams is the upper limit for carbohydrates, it's important to remember that the fewer carbs, the better. This is because the lower the carb intake, the quicker the body enters ketosis. Therefore, some people on the keto diet aim for a limit of 20 grams of net carbs per day.
Keto-Friendly Foods
Meats such as beef, veal, lamb, pork, chicken, and turkey, and fish such as cod, sardines, tuna, and salmon have very low net carbs. Most green and leafy vegetables also have an extremely low keto net carb count and can be enjoyed freely. Additionally, high-fiber, low-fructose fruits can be included in the keto diet.
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Ketosis is when the body burns fat for fuel instead of glucose
The keto diet is a low-carb, high-fat diet that puts the body into a state of ketosis. Ketosis is a metabolic state in which the body uses fat as its main source of fuel instead of glucose. This happens when the body doesn't have enough glucose available for energy and so it starts to break down fat stores and use glucose from triglycerides.
To enter ketosis, the body needs to significantly reduce its consumption of carbohydrates, limiting the body's supply of glucose. Typically, this involves limiting carb consumption to around 20 to 50 grams per day and filling up on fats, such as meat, fish, eggs, nuts, and healthy oils. The keto diet can also include moderate amounts of protein, as excess protein can prevent ketosis.
Ketosis has several benefits, including:
- Appetite suppression: People in ketosis often experience reduced hunger and a decrease in the "hunger hormone" ghrelin.
- Weight loss: Ketogenic diets suppress appetite, decrease insulin levels, and increase fat burning, leading to weight loss.
- Reversal of type 2 diabetes and prediabetes: Ketosis can help normalize blood sugar and improve insulin sensitivity, potentially leading to the discontinuation of diabetes medication.
- Enhanced athletic performance: Ketosis provides an extremely long-lasting fuel supply for sustained exercise in both high-level and recreational athletes.
- Seizure management: Ketosis has been proven effective for controlling epilepsy in people who don't respond to anti-seizure medication.
It's important to note that ketosis is generally safe for most people, but certain individuals with specific medical conditions should only follow a ketogenic diet under medical supervision. Additionally, ketosis should be avoided by individuals with certain rare metabolic conditions.
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Frequently asked questions
No, 48g of net carbs is not considered keto. To be in ketosis, it is recommended to consume no more than 50g of net carbs per day, and the fewer, the better.
The keto diet is a high-fat, low-carb diet that puts the body into a state of ketosis. This means the body burns fat for fuel instead of carbohydrates, resulting in weight loss and increased energy.
To calculate net carbs, subtract the amount of dietary fibre and half the amount of sugar alcohols from the total number of carbohydrates listed on a food label.
Meats such as beef, lamb, pork, and chicken, and fish such as cod, tuna, and salmon are very low in net carbs. Green leafy vegetables are also encouraged on the keto diet.
Total carbs refer to the total number of carbohydrates in a food, while net carbs are the ones that are absorbed into the body. Net carbs do not include sources of carbohydrates like fibre and sugar alcohols, which are not absorbed into the bloodstream.
