Carb-Free Or Keto: What's The Best Diet For You?

The ketogenic diet is a high-fat, low-carb, and moderate-protein diet. It is designed to put the body into a metabolic state called ketosis, where the body uses fat and ketones as its main fuel source instead of carbohydrates. To stay in ketosis, a person needs to consume up to 50 grams of carbs per day, though some sources suggest staying under 20 grams. This means that the keto diet is extremely restrictive, and it may be challenging to meet nutritional needs while following it.

The keto diet is often used for weight loss and blood sugar control, and it has been shown to be effective in improving type 2 diabetes and metabolic syndrome. It typically involves eating animal proteins, dairy, vegetables, plant-based foods, and fats and oils. However, it excludes a wide range of foods, including bread, beans, legumes, starchy vegetables, and high-sugar fruits.

While the keto diet has potential health benefits, it may not be suitable for everyone. It can be difficult to follow due to its restrictive nature, and it may cause side effects such as constipation and the keto flu. Additionally, the long-term health consequences of the keto diet are not yet well understood.

How to calculate net carbs

Net carbs refer to the amount of carbohydrates that your body can fully digest and absorb. To calculate net carbs, you need to subtract the amount of fibre and sugar alcohols from the total number of carbohydrates in a food product or meal. This is because fibre and some sugar alcohols are not digestible, and therefore do not impact your blood sugar and insulin levels in the same way as digestible carbs.

Start by looking at the nutrition label of the food product:

• Identify the total number of carbohydrates per serving.
• Find out the amount of fibre and sugar alcohols per serving.

Subtract the amount of fibre from the total number of carbohydrates.

For example, if a food product has 20 grams of total carbohydrates and 5 grams of fibre, you would subtract 5 from 20, resulting in 15 grams of net carbs.

If the food contains sugar alcohols, you will need to do an additional calculation:

• For sugar alcohols like malitol, sorbitol, isomalt, and glycerin, divide their total number per serving by 2.
• For erythritol, a type of sugar alcohol that does not affect blood sugar, subtract the total amount from the total carbohydrates.

Finally, subtract the amount of sugar alcohols (either half or the full value, depending on the type) from the net carb value calculated in step 2.

For instance, if a food has 15 grams of net carbs and contains 10 grams of erythritol, subtracting the full value of erythritol would give you a final net carb value of 5 grams.

It is important to note that the concept of net carbs is controversial, and organisations like the Food and Drug Administration (FDA) recommend using total carbohydrates listed on nutrition labels. Additionally, the method of calculation may vary slightly depending on the food type, with some whole foods containing only fibre, and processed foods containing both fibre and sugar alcohols.

How to get into ketosis

Ketosis is a natural metabolic state in which the body burns stored fat for fuel instead of glucose. In this state, the body breaks down fat stores instead of relying on carbohydrates for energy.

There are several ways to encourage the body to enter ketosis:

• Reduce Carbohydrate Intake: This is the most important factor in entering ketosis. Most people will need to consume under 50 grams of carbohydrates per day to reach ketosis, with some sources suggesting under 20 grams.
• Increase Physical Activity: Being more physically active can help deplete the body's glycogen stores, which encourages the body to turn to fat as a source of fuel.
• Intermittent Fasting: Short fasts or fat fasts can help get into ketosis. Intermittent fasting involves regular short-term fasts.
• Increase Healthy Fat Intake: Consuming plenty of healthy fats can boost ketone levels and help reach ketosis.
• Consume More MCT Oil: Medium-chain triglycerides (MCTs) can be purchased as oil and may help a person reach ketosis, even when eating more protein and carbohydrates.
• Test Ketone Levels: Testing ketone levels in the blood, breath, or urine can confirm that you are in ketosis.

Potential Risks:

While generally safe, there are some potential side effects and risks associated with ketosis and the keto diet:

• Nutritional deficiencies
• Kidney stones
• Changes in electrolyte levels
• Bone loss
• Elevated LDL-cholesterol
• Vitamin and mineral deficiencies

High-carb foods to avoid

The keto diet is a low-carb, high-fat, moderate-protein diet. It is designed to put your body into a metabolic state called ketosis, where it burns fat for fuel instead of carbohydrates. To stay in ketosis, you need to consume up to 50 grams of carbs per day.

Bread, Pasta, Rice, and Other Refined Carbs

Eating refined high-carb foods like white bread, pasta, rice, pastries, and tortillas could prevent you from reaching a ketogenic state if you exceed your daily carb allowance.

Beer and Mixed Drinks

Beer, liqueurs, and mixed liquor-based drinks are high in carbs and low in nutrients, making them unsuitable for a keto diet. Instead, opt for lower-carb drinks like dry red or white wine or hard liquor.

Honey, Syrup, and Sugar

Honey, agave syrup, and maple syrup are concentrated sources of sugar and can easily increase your daily carb count without providing significant nutrition.

Fruit Juice

While juice contains vitamins and minerals, it is still high in natural sugar and lacks dietary fiber. This can cause blood sugar spikes and prevent you from maintaining ketosis.

Sweetened Yogurt and Dairy

Flavored and sweetened yogurt and dairy products, such as sweetened cottage cheese, can add to your carb count. Instead, opt for plain, full-fat, or Greek yogurt.

Starchy Vegetables

While potatoes, sweet potatoes, corn, and beets are nutritious, they are high in carbs and should be avoided or limited on a keto diet.

High-Sugar Fruits

Fruits like bananas, mangoes, grapes, raisins, dates, and pears are naturally high in carbs and could prevent you from reaching or maintaining ketosis.

Baked Goods

Gluten-free or traditional baked goods, such as cakes, cookies, muffins, and bagels, are high in carbs and should be avoided or limited.

Cereal, Crackers, and Chips

Cereal, crackers, and chips are highly processed, grain-based foods that are high in carbohydrates and low in fiber.

Milk

Whole milk contains 11 grams of carbs per cup and is not keto-friendly. Instead, opt for unsweetened almond or soy milk, which have a lower carb count.

Beans and Legumes

Beans, lentils, chickpeas, and other legumes are high in fiber and protein but also contain a significant amount of carbohydrates. They may be included in small amounts, but they can quickly add up to your daily carb intake.

Remember, when following a keto diet, it's important to monitor your total carb intake and choose your foods wisely.

Keto-friendly foods to eat

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. It involves reducing your intake of carbohydrates and increasing your consumption of healthy fats and proteins. Here are some keto-friendly food options to incorporate into your diet:

Animal Proteins

Fish and shellfish are excellent choices on the keto diet. They are carb-free and rich in B vitamins, potassium, and selenium, and omega-3 fats, which have been linked to improved insulin sensitivity. Salmon, sardines, mackerel, and albacore tuna are great options.

Meat and poultry are also staples on the keto diet. They contain no carbs and are rich in B vitamins and minerals. Go for grass-fed meat whenever possible, as it has higher levels of omega-3 fats and conjugated linoleic acid (CLA).

Eggs are another fantastic source of protein on the keto diet. Each large egg contains less than 1 gram of carbs and about 6 grams of protein. They also increase feelings of fullness and provide essential antioxidants for eye health.

Dairy and Dairy Alternatives

Cheese is a great fit for the keto diet, as most varieties are very low in carbs and high in fat. It is also a good source of protein and calcium.

Plain Greek yogurt and cottage cheese are also suitable for keto. They are high in protein and calcium and can help decrease appetite and promote feelings of fullness.

Cream and half-and-half are excellent dairy options for coffee or cooking, as they are very low in carbs and high in fat.

Unsweetened plant-based milk, such as soy, almond, and coconut milk, can also be incorporated into the keto diet.

Vegetables

Green leafy vegetables, such as spinach, kale, and collard greens, are extremely low in carbs and packed with vitamins, minerals, and antioxidants.

Avocados and olives are unique among vegetables as they are high in healthy fats and low in net carbs. They also offer additional health benefits, such as improved heart health and anti-inflammatory properties.

Other non-starchy vegetables like zucchini, cauliflower, and bell peppers are also great keto-friendly options. They are low in calories and carbs while being full of nutrients and antioxidants.

Other Plant-Based Foods

Nuts and seeds are healthy additions to the keto diet. They are high in fat and low in carbs and net carbs. They are linked to a reduced risk of heart disease, certain cancers, and depression.

Berries, especially raspberries and strawberries, are the exception when it comes to fruit on the keto diet. They are low in carbs and high in fiber and antioxidants.

Dark chocolate and cocoa powder are delicious treats on the keto diet. Choose options with a minimum of 70% cocoa solids and consume in moderation.

Fats and Oils

Olive oil is an excellent choice for keto-friendly cooking. It is high in oleic acid, which has been linked to a reduced risk of heart disease.

Avocado and coconut oils are also good options for keto cooking and baking.

Butter and ghee are good fats to include in the keto diet. They have been found to not be as harmful to health as previously thought.

Beverages

Unsweetened coffee and tea are carb-free and provide numerous health benefits, including a reduced risk of diabetes and improved physical performance and alertness.

Unsweetened sparkling water is a great keto-friendly alternative to soda. It is refreshingly fizzy and typically free of sugar or sweeteners.

Potential health benefits

The keto diet has been around since the 1920s and is a low-carb, high-fat diet. It has been proven to reduce seizures in pediatric patients with epilepsy and is now also touted as a weight-loss tool. Here are some of the potential health benefits of the keto diet:

Weight Loss

The keto diet may help a person lose weight by boosting metabolism and reducing appetite. Studies have shown that people following ketogenic diets lost more weight than those following low-fat diets over one year.

Acne Management

Eating a diet high in processed and refined carbohydrates may alter the balance of gut bacteria and cause blood sugar to fluctuate significantly, which can adversely affect skin health. A 2012 study found that by decreasing carb intake, a ketogenic diet could reduce acne symptoms in some people.

Cancer Prevention and Treatment

Some studies have found that the ketogenic diet may be a safe and suitable complementary treatment to use alongside chemotherapy and radiation therapy in people with certain cancers. This is because it causes more oxidative stress in cancer cells than in normal cells, causing them to die. The keto diet may also lower the risk of insulin complications, which have links to some cancers.

Heart Health

Some evidence shows that eating healthful fats, such as avocados, can help improve heart health by reducing cholesterol. A 2017 review of studies of animals and humans on a keto diet showed that some people experienced a significant drop in total cholesterol, "bad" LDL cholesterol, and triglycerides, and an increase in "good" HDL cholesterol.

Brain Function

Some studies suggest that the ketones generated during the keto diet provide neuroprotective benefits, strengthening and protecting the brain and nerve cells. Therefore, a keto diet may help prevent or manage conditions such as Alzheimer's disease.

Epilepsy

The keto diet alters the way the body uses energy, resulting in ketosis, a metabolic process during which the body uses ketone bodies for fuel. The Epilepsy Foundation suggests that ketosis can reduce seizures in people with epilepsy, especially those who have not responded to other treatment methods. A 2019 review supports this hypothesis, stating that the keto diet may reduce epilepsy symptoms by several different mechanisms.

Polycystic Ovary Syndrome (PCOS)

A 2005 pilot study found that a ketogenic diet improved several markers of PCOS, including ratios of luteinizing hormone (LH) and follicle-stimulating hormone (FSH) and levels of fasting insulin. A 2019 review of studies also found that a keto diet had beneficial effects for people with hormonal disorders, including PCOS and type 2 diabetes.

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