Keto Diet: Understanding The 20 Net Carb Limit

The keto diet is a high-fat, low-carb diet that aims to put the body into a state of ketosis, where fat is burned for energy instead of carbohydrates. The standard keto diet consists of 70% fat, 20% protein, and 10% carbs. To stay in ketosis, a person should consume no more than 50 grams of carbs per day, with some sources suggesting that 20 grams or fewer is optimal for ketosis. This can be calculated by subtracting the amount of fibre and half the amount of sugar alcohol from the total number of carbohydrates. Net carbs are an important consideration for keto dieters, as they refer to the carbohydrates that are absorbed into the body and contribute to the daily allowance.

To stay in ketosis, aim for 20-50g of net carbs per day

Staying in Ketosis: 20-50g of Net Carbs Per Day

The ketogenic (keto) diet is a high-fat, low-carb approach to eating. It involves limiting carbohydrates and replacing them with fats, putting the body into a state of ketosis. To stay in ketosis, aim for 20-50g of net carbs per day.

Ketosis is a metabolic state where the body burns fat for energy instead of carbohydrates. This shift occurs when you restrict your carbohydrate intake, forcing your body to produce ketones, which are acids that appear in the blood and urine when the body burns fat.

Counting Carbs

For those on the keto diet, it is crucial to monitor your net carb intake. Net carbs refer to the carbohydrates in food that your body can digest and use for fuel. To calculate net carbs, take the total carb amount and subtract fibre and sugar alcohols. Net carbs are absorbed into your body, while some sources of carbohydrates like fibre and sugar alcohols are not.

The general guideline for staying in ketosis is to consume no more than 50g of net carbs per day. However, some sources suggest that 20g of net carbs is a better target. The lower your carb intake, the quicker you will deplete your glycogen stores and enter ketosis.

Foods to Choose

When following a keto diet, focus on foods with minimal carbs per serving. Animal proteins like fish, shellfish, meat, and poultry are excellent choices as they contain very few carbs. Green leafy vegetables are also ideal, as they are extremely low in carbs while being rich in vitamins, minerals, and antioxidants.

Additionally, nuts, seeds, and berries are healthy, high-fat, and low-carb options. Dark chocolate (at least 70% cocoa) and unsweetened coffee and tea are also permitted.

Foods to Avoid

Stay clear of bread and other baked goods, except those made with low-carb flours. Traditional sweeteners like honey, sugar, and coconut sugar are also off the menu. Some vegetables, like potatoes, sweet potatoes, onions, and certain winter squashes, are too high in carbs for the keto diet.

Total carbs vs net carbs: net carbs are absorbed into the body

The keto diet is a low-carb, high-fat diet. The body enters a state of ketosis when it uses ketones, which are created from fat metabolism, as its primary energy source instead of glucose. To achieve and maintain ketosis, the keto diet restricts daily carbohydrate consumption to 20-50 grams.

Total carbs refer to all carbohydrates in a food item, including fibre and sugar alcohols, which are not fully absorbed by the body. Net carbs, on the other hand, are the total carbs minus the fibre and sugar alcohols. Net carbs are also called digestible carbs because they are the carbohydrates that can be absorbed and used by the body for energy.

The calculation for net carbs is as follows:

Net carbohydrates = total carbohydrates – fibre – sugar alcohols (if applicable)

The Food and Drug Administration (FDA) does not recognise the term "net carbs" and recommends using the total carbohydrates listed on nutrition labels. However, counting net carbs is generally considered easier and allows for greater consumption of vegetables and other wholesome foods while staying in ketosis.

When calculating net carbs, it is recommended to only subtract the fibre that naturally occurs in whole foods. Additionally, erythritol, a sugar alcohol that does not affect blood glucose and ketone levels, can also be subtracted from the total carbs.

For optimal results on the keto diet, it is best to consume whole foods, avoid foods with added sugar, and carefully read nutrition labels on packaged foods.

Calculate net carbs: subtract fibre and half the sugar alcohols from total carbs

The keto diet is a high-fat, low-carb diet that puts the body into a state of ketosis. To calculate net carbs, you need to subtract fibre and sugar alcohols from the total carb amount.

Net carbs refer to the carbohydrates that your body can digest and absorb. They are also referred to as digestible or impact carbs. When you eat carbs, your body breaks them down into individual sugar units, which it can then absorb. However, some carbs, like fibre and sugar alcohols, can't be broken down into individual sugars and are only partially absorbed or not absorbed at all.

Fibre is a type of carb that the body cannot digest. It passes directly into the colon and then leaves the body unchanged. There are two types of fibre: insoluble and soluble. Insoluble fibre creates bulkier stools and can help prevent constipation, while soluble fibre is fermented by the colon into short-chain fatty acids, which are important for gut health.

Sugar alcohols are processed similarly to fibre. They are only partially absorbed in the small intestine, and the amount absorbed varies depending on the type of sugar alcohol. Overall, they don't seem to have a major effect on blood sugar and insulin levels, but individual responses may vary.

To calculate net carbs in whole foods, simply subtract the fibre content from the total number of carbs. For example, if a medium avocado contains 17.1 grams of total carbs and 13.5 grams of fibre, you would subtract 13.5 from 17.1, resulting in 3.6 grams of net carbs.

To calculate net carbs in processed foods, you generally subtract half of the carbs from sugar alcohols from the total carbs listed on the nutrition label. However, if the only sugar alcohol in the ingredients list is erythritol, you can subtract its carbs completely from the total carbs. For example, if a food contains 23 grams of total carbs, 9 grams of fibre, and 11 grams of sugar alcohols, subtract 9 grams of fibre and 5.5 grams of sugar alcohols (half of 11 grams) from the total carbs, resulting in 8.5 grams of net carbs.

It's important to note that the Food and Drug Administration (FDA) does not recognise the term "net carbs" and recommends using total carbohydrates listed on nutrition labels. Additionally, calculating net carbs may not be suitable for everyone, especially those with diabetes, who should consult a doctor or dietitian before starting a low-carb diet.

Net carbs in foods: berries, dark chocolate, green leafy vegetables, and nuts are low in net carbs

The keto diet is a low-carb, high-fat diet that involves limiting your intake of carbohydrates and replacing them with fats, putting your body into a state of ketosis. To stay in ketosis, a person can consume up to 50 grams of carbs per day. This typically constitutes 10% of a person's intake on a standard ketogenic diet.

Net carbs refer to the number of absorbable carbs in a food, calculated by subtracting the amount of fibre from the total number of carbs.

Berries, dark chocolate, green leafy vegetables, and nuts are all low in net carbs and can be incorporated into a keto diet.

Berries

Blackberries, blueberries, and raspberries are all low in net carbs and can be enjoyed as part of a keto diet. For example, ten raspberries contain about one gram of net carbs. Similarly, a cup of blackberries has six grams of net carbs.

Dark Chocolate

Dark chocolate is reasonably lower in carbs compared to other types of chocolate and candies. One ounce (28 grams) of 70-85% dark chocolate contains approximately 10 grams of net carbs.

Green Leafy Vegetables

Green leafy vegetables such as alfalfa sprouts, endive, rapini, arugula, lettuce, celery, bok choy, asparagus, mushrooms, and spinach are all low in net carbs.

Nuts

Nuts are known for being high in healthy fats and protein but low in carbs. Pecans, macadamia nuts, Brazil nuts, walnuts, hazelnuts, pine nuts, peanuts, and almonds are all good options for a low-carb diet. For example, one ounce (28 grams) of pecans delivers a little over one gram of net carbs.

In summary, berries, dark chocolate, green leafy vegetables, and nuts are all food groups that are low in net carbs and can be incorporated into a keto diet.

Keto diet benefits: weight loss, blood sugar control, and potential health benefits

Weight Loss

The keto diet is a very low-carb, high-fat diet that has been shown to offer several health benefits. One of the most well-known benefits of the keto diet is its ability to promote weight loss. By reducing carbohydrate intake, the body is forced to burn fat for energy instead of glucose. This leads to a reduction in overall body fat, particularly in the abdominal cavity, which is associated with a lower risk of heart disease and type 2 diabetes.

Blood Sugar Control

The keto diet is particularly beneficial for people with diabetes and insulin resistance. By cutting carbs, blood sugar and insulin levels decrease significantly. In some cases, people with diabetes may need to reduce their insulin dosage by half or even eliminate their need for insulin altogether.

Potential Health Benefits

In addition to weight loss and blood sugar control, the keto diet has been linked to various potential health benefits. These include:

• Reduced risk of heart disease: The keto diet can lead to a reduction in "bad" LDL cholesterol levels and an increase in "good" HDL cholesterol. It also lowers triglycerides, a type of fat molecule that increases the risk of heart disease.
• Improved brain function: The keto diet has been used to treat epilepsy in children and is being studied for its potential benefits in other brain disorders, such as Alzheimer's and Parkinson's disease.
• Management of metabolic syndrome: The keto diet effectively addresses all five key symptoms of metabolic syndrome, including elevated blood pressure, high fasting blood sugar levels, and low "good" HDL cholesterol.
• Protection against certain cancers: The keto diet may reduce the risk of certain cancers by lowering insulin levels and targeting the metabolic weaknesses of cancer cells.
• Other potential benefits: The keto diet has also been associated with improved athletic performance, better gastrointestinal health, and a reduced risk of chronic diseases such as Alzheimer's and heart disease.

How the Keto Diet Works

On a keto diet, the body enters a state of ketosis, where it burns fat for energy instead of carbohydrates. To achieve and maintain ketosis, it is recommended to consume no more than 50 grams of carbohydrates per day. This typically involves eating high-fat foods such as meat, eggs, cheese, nuts, and avocados, while limiting or avoiding high-carb foods such as grains, beans, legumes, and certain fruits and vegetables.

Frequently asked questions