Good And Bad Carbs: Understanding The Keto Carb Spectrum

The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, only 5% to 10% of energy intake comes from carbohydrates. The reduction in carbohydrates puts the body into a metabolic state called ketosis, where the body starts breaking down stored fat into molecules called ketone bodies to use for energy. While the keto diet is advertised as a weight-loss wonder, it is actually a medical diet that comes with serious risks.

There are good carbs and bad carbs. Good carbs, or complex carbohydrates, take longer to digest and provide stable energy for hours. They are unprocessed and keep the natural fibres in them. Bad carbs, or simple carbohydrates, are refined carbs that have been stripped of most of their nutrients and fibre during processing. They are often empty calorie foods that can lead to weight gain and cause glucose and insulin levels to rise, increasing the risk of Type 2 Diabetes.

On the keto diet, it is recommended to limit carbohydrates to 20 to 50 grams per day. This includes limiting or avoiding starchy vegetables like potatoes, corn, and sweet potatoes, as well as high-sugar fruits like bananas, raisins, and mangoes. Non-starchy vegetables like broccoli, cauliflower, and spinach are encouraged, as they are low in calories and carbs but high in nutrients.

Good carbs (complex carbohydrates)

Good carbs, also known as complex carbohydrates, are always the better choice when it comes to nutrition. Complex carbs take longer to digest, providing the body with a more stable source of energy over a more extended period. This is in contrast to simple carbohydrates, which can lead to a "sugar high" followed by an "energy crash".

Another defining characteristic of good carbs is that they are unprocessed and, therefore, retain their natural fibres. Complex carbohydrates have more dietary fibre, which is essential for gut health and blood sugar management. They are also rich in essential vitamins and minerals, boosting the immune system, aiding wound healing, and promoting red blood cell formation.

Some examples of good carbs include:

• Millet (a gluten-free grain)
• Whole grains
• Quinoa
• Corn
• Barley
• Carrots

• They keep blood glucose levels stable, preventing the blood sugar spikes that can cause tiredness and hunger.
• They aid in weight loss by providing a feeling of satiety for longer, reducing the urge to snack.
• The vitamins, minerals, and fibre in complex carbs offer a range of health benefits, including a boosted immune system, improved wound healing, and enhanced red blood cell formation.
• They can satisfy your sweet tooth without the negative consequences of candies and sugary desserts.

Bad carbs (simple carbohydrates)

Simple carbohydrates, or bad carbs, are typically refined carbs that have been stripped of their nutrients and fibre during processing. This means they are "empty calorie" foods, providing little to no nutritional value. The removal of fibre allows these carbs to be digested quickly by the body, resulting in a rapid increase in blood sugar levels. This can be harmful to individuals who are overweight or obese and may increase the risk of Type 2 Diabetes.

Simple carbs are often found in the following foods:

• Waffles and pastries
• Corn chips or potato chips
• Fruit juice concentrate
• Glazed ham
• Potato chips
• Bananas
• Croutons
• Peas
• Starchy vegetables (e.g. corn, potatoes, sweet potatoes, beets)
• High-sugar fruits (e.g. bananas, raisins, dates, mangoes, pears)
• Honey, syrup, or sugar
• Baked goods, including gluten-free options
• Beer
• Cow's milk
• Trail mix with dried fruit, pretzels, or chocolate
• Carrots
• Soda
• Butternut squash

It is important to note that not all simple carbs are refined, and some beneficial foods like bananas do contain simple carbohydrates. While it may be challenging to completely avoid simple carbs, it is generally recommended to minimise their consumption.

Keto-friendly fruits and vegetables

The keto diet is a high-fat, moderate-protein, and very low-carb eating plan that aims to put the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. While on the keto diet, it is important to limit your daily carb consumption to 20-50 grams. This can be challenging when it comes to fruits and vegetables, as many are high in carbohydrates. However, there are some keto-friendly options to choose from.

Fruits

Most fruits are too high in carbohydrates for the keto diet. However, berries are a good option as they are lower in carbs and high in fiber. The following berries are keto-friendly options:

• Blackberries
• Raspberries
• Strawberries

Other fruits that can be included in the keto diet in moderation are:

• Avocados
• Tomatoes
• Star fruit
• Grapefruit
• Watermelon
• Cantaloupe
• Kiwi

Vegetables

When it comes to vegetables, it is best to stick to above-ground vegetables as they tend to be lower in carbohydrates. Root vegetables, such as potatoes and sweet potatoes, are higher in carbs and should be avoided. Some keto-friendly vegetable options include:

• Kale
• Spinach
• Bok Choy
• Celery
• Cucumber
• Zucchini
• Cauliflower
• Asparagus
• Broccoli
• Green beans
• Bell peppers
• Brussels sprouts
• Romaine lettuce
• Radishes
• Mushrooms
• Eggplant
• Cabbage

These vegetables are not only low in carbs but also packed with essential vitamins and minerals.

Keto-friendly drinks

If you're on the keto diet, you might be wondering what you can drink apart from water. Here are some keto-friendly drink options, excluding water:

Tea and Coffee

Black tea, green tea, herbal tea, and coffee are all keto-friendly. Tea is a natural option that contains a negligible number of carbs, typically less than 1 gram per cup (240 ml). Coffee contains caffeine, which may give your metabolism a slight boost.

Soft Drinks

Although diet sodas are technically keto-friendly, they may not be the best choice due to the use of artificial sweeteners. However, some diet sodas are made with naturally derived zero-calorie sweeteners like stevia or erythritol, which are better alternatives.

Sparkling Water

Many sparkling water options are flavored but unsweetened, making them an excellent low-carb choice.

Fruit and Vegetable Juices

Although fruit juice is typically loaded with sugar, lemon and lime juices are low in carbs and can be added to plain water or other beverages. Some keto-friendly vegetables that can be juiced include leafy greens like kale and spinach.

Milk Alternatives

Although cow's milk is not recommended on keto due to its natural sugar content, several plant-based alternatives are perfectly keto-friendly, such as unsweetened almond milk and coconut milk.

Energy Drinks

Some energy drinks are keto-friendly, but be aware that they may harm the brain, heart, and liver, especially in adolescents and teens. Choose energy drinks that are sweetened with natural sweeteners like stevia.

Sports Drinks

Sports drinks like Gatorade Zero and Powerade Zero are keto-friendly options, but they use artificial sweeteners. Alternatively, you can choose electrolyte powders sweetened with stevia that you can mix into water.

Alcoholic Beverages

Beer is typically high in carbs, but there are low-carb options such as Budweiser Select 55, Michelob Ultra, and Miller 64. Hard liquors like vodka, whiskey, rum, and tequila are naturally carb-free. Be careful with mixed drinks, and try to use zero-carb mixers like diet soda or seltzer water.

High-carb foods to avoid

When following a keto diet, it's best to avoid high-carb foods that will kick you out of ketosis. Here are some foods that are high in carbohydrates and should be limited or avoided:

• Starchy vegetables such as corn, potatoes, sweet potatoes, and beets. These vegetables contain more digestible carbohydrates than fiber, so it's best to limit them.
• High-sugar fruits, including bananas, raisins, dates, mangoes, and pears. These fruits can spike your blood sugar and have a higher number of carbohydrates.
• Honey, syrup, and sugar in any form. These are high in carbohydrates and low in essential nutrients.
• Baked goods, including gluten-free options. Gluten-free baked goods are often as high in carbohydrates as traditional baked goods and tend to have lower fiber content.
• Cereal, crackers, rice, pasta, bread, and beer are all high in carbohydrates. Even whole-wheat pasta and bean-based pasta fall into this category.
• Trail mix that contains dried fruit, pretzel pieces, or chocolate candies. A standard 1-ounce serving of trail mix can have more than 12 grams of carbohydrates.
• Cow's milk is a major source of carbohydrates. Reach for almond or soy milk instead, which have a lower carb count.
• Fruit drinks and juices, even those made from 100% fruit juice, are high in fast-digesting carbs and will spike your blood sugar.
• Margarine is not keto-friendly. It is often made from oils such as soybean, palm, or palm kernel, which are not recommended on a keto diet.
• Potato chips are another food to avoid. A 1-ounce serving contains about 14 grams of net carbs.
• Bananas are high in carbs, with more than 20 grams of net carbs per banana.
• Honey-baked ham is glazed in sugar and is not keto-friendly. A serving of glazed ham contains about 7.3 grams of net carbs.
• Cow's milk is a significant source of carbs, with whole milk containing 11.3 grams of net carbs per cup. Opt for almond or soy milk instead.

Frequently asked questions