Carb Allotment On Keto: To Eat Or Not?

The keto diet is a high-fat, low-carbohydrate, and moderate-protein diet. The diet aims to force the body into using a different type of fuel. Instead of relying on sugar (glucose) that comes from carbohydrates, the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat. The keto diet typically limits carbs to 20-50 grams per day. This low-carb allotment can make it tricky to get enough vegetables in your diet, as some vegetables boast a high carb count.

What are net carbs?

Net carbs refer to the total number of carbohydrates in a food item minus its fibre content. Net carbs are also referred to as digestible carbs as they are the carbs that can be absorbed by the body.

The keto 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, about 5% to 10% of energy intake is from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis.

The keto diet is advertised as a weight-loss wonder, but it is actually a medical diet that comes with serious risks. The keto diet is used to help reduce the frequency of epileptic seizures in children. It has also been tried for weight loss, but it's best to make this only a short-term dietary change to help jump-start weight reduction.

The keto diet is extremely restrictive and can be challenging to follow. It may also cause side effects, especially when starting out. Some possible side effects include constipation, fuzzy thinking, mood swings, and increased cholesterol levels.

To calculate the number of net carbs in a serving of food, subtract the amount of fibre from the total number of carbs. If the food is processed, also subtract half of the sugar alcohol content. These quantities are available on food labels.

What foods are allowed on the keto diet?

The keto diet is a high-fat, very low-carbohydrate, and moderate-protein diet. It is designed to force the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. While on the keto diet, it is important to monitor your intake of net carbs, which is calculated by subtracting the amount of fibre and sugar alcohols from the total number of carbs.

Animal Proteins

Fish and shellfish are keto-friendly options as they are carb-free and rich in B vitamins, potassium, and selenium. Examples include salmon, shrimp, crab, mackerel, and sardines.

Meat and poultry are also staples on the keto diet as they contain no carbs and are rich in B vitamins and minerals. Examples include turkey, beef, chicken, and sausages.

Eggs are another excellent source of protein and are low in carbohydrates, making them a good choice for the keto diet.

Dairy and Dairy Alternatives

Cheese is a very low-carb, high-fat food that is perfect for the keto diet. It is also a good source of calcium. Examples of keto-friendly cheeses include cheddar, ricotta, and cottage cheese.

Plain Greek yogurt and cottage cheese are also allowed on the keto diet in moderation. They are high in protein and can help decrease appetite and promote feelings of fullness.

Cream and half-and-half are very low in carbs and high in fat, making them ideal for coffee or cooking.

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

Vegetables

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

Non-starchy vegetables, such as bell peppers, broccoli, zucchini, cauliflower, and avocadoes, are also good options as they are low in carbs and contain fibre and other nutrients.

High-fat veggies like avocados and olives are unique among vegetables as they are fairly high in fat and low in net carbs.

Other Plant-Based Foods

Nuts and seeds are healthy, high in fat, and low in carbs. They are also high in fibre and are linked to a reduced risk of heart disease and certain cancers. Examples include almonds, walnuts, and pumpkin seeds.

Berries, particularly raspberries and strawberries, are low in carbs and high in fibre and antioxidants.

Dark chocolate and cocoa powder are good sources of antioxidants and can be consumed in moderation on the keto diet. Look for options with a minimum of 70% cocoa solids.

Fats and Oils

Olive oil is a good base for salad dressings and healthy mayonnaise. It is high in oleic acid and polyphenol antioxidants, which offer heart health benefits.

Other plant-based oils that are good for keto include coconut oil and avocado oil.

Butter and ghee are also good fats to include in the keto diet as they do not appear to increase the risk of heart disease.

Drinks

Unsweetened coffee and tea are carb-free drinks that can be consumed on the keto diet. They have been shown to reduce the risk of diabetes and improve physical performance, alertness, and mood.

Unsweetened sparkling water is a good keto-friendly alternative to soda.

What foods should be limited on the keto diet?

The keto diet is a high-fat, moderate-protein, and very low-carb diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis, where the body uses ketone bodies as fuel instead of carbohydrates.

• Starchy vegetables, such as corn, potatoes, sweet potatoes, and beets.
• High-sugar fruits, including bananas, raisins, dates, mangoes, and pears.
• Honey, syrup, or sugar in any form.
• Baked goods, including gluten-free options.
• Cereal, crackers, rice, pasta, and bread.
• Beer.
• Fruit drinks and juices.
• Chips, crackers, and other processed, grain-based snack foods.
• Gluten-free baked goods.
• Milk.
• Beans and legumes.
• Quinoa and other grains.
• Dried fruit or trail mix.
• Low-fat diet foods.

It is important to note that the keto diet is not suitable for everyone and should be done under the guidance of a healthcare professional.

What are the pros and cons of the keto diet?

The keto diet is a high-fat, low-carbohydrate diet that has been around since the 1920s. It was originally developed to treat epilepsy in children, but it has gained popularity as a weight-loss tool. The diet involves cutting carbs and eating more fat, with 75% of calories coming from fat, 20% from protein, and just 5% from carbohydrates. While the keto diet may have some benefits, there are also several drawbacks and potential risks to be aware of.

Pros of the Keto Diet

• Weight loss: The keto diet can lead to faster weight loss, especially for people with a significant amount of excess body weight. This is partly due to an initial drop in water weight, which can be motivating for many people. Additionally, certain types of ketones released during ketosis may suppress appetite, making it easier to stick to a calorie deficit.
• Blood sugar management: The keto diet has been shown to help stabilize blood sugar levels and may even reverse type 2 diabetes in some cases.
• Cancer treatment: Some small studies suggest that the keto diet may "starve" cancer cells of energy, potentially weakening them and making them more susceptible to chemotherapy and radiation.
• Cardiovascular health: There is conflicting evidence regarding the impact of the keto diet on heart health. Some experts claim that it could reduce the risk of cardiovascular disease, while others warn of the negative effects of saturated fat on cholesterol levels and heart health.
• Other potential benefits: The keto diet is being studied for its potential to mitigate symptoms of progressive neurological disorders like Parkinson's disease. Additionally, endurance athletes and bodybuilders use it for short-term fat loss.

Cons of the Keto Diet

• Nutrient deficiencies: The keto diet limits fruits and vegetables, which can lead to deficiencies in essential vitamins and minerals, including vitamins A, E, and B6, as well as folate, calcium, magnesium, potassium, and iron.
• Digestive issues: The low-carb nature of the keto diet can lead to constipation and other digestive issues. Consuming high amounts of fat can also be tough on the digestive system, causing gastrointestinal problems like diarrhea, cramping, bloating, and stomach upset.
• Heart health risks: The keto diet's high-fat content, especially saturated fat, can increase levels of LDL ("bad") cholesterol, which is associated with an increased risk of heart and cardiovascular disease.
• Difficult to sustain: The keto diet is very restrictive, making it challenging to stick to in the long term. It requires careful meal planning and food preparation, and it can be hard to find keto-friendly options when eating out or at social gatherings.
• Psychological distress: Monitoring food intake so closely can lead to psychological issues such as shame and binge eating.
• Other potential risks: The keto diet may also increase the risk of kidney stones, liver disease, dehydration, and fuzzy thinking or mood swings. There is a lack of long-term research on the safety of the keto diet, and it is not suitable for everyone. It is important to consult a healthcare professional before starting this or any restrictive diet.

What foods should be avoided on the keto diet?

The keto diet is a high-fat, low-carb, and moderate-protein diet. The diet aims to put the body into a state of ketosis, where fat is burned for energy instead of carbohydrates. To stay in ketosis, a person should consume no more than 50 grams of carbohydrates per day.

Grains and Starches

Whole wheat products, such as rice, pasta, and cereals, are high in carbohydrates and should be limited on the keto diet. This includes wheat, rice, corn, and oats, which are all rich in carbohydrates and can impact blood sugar levels, hindering the body's ability to enter ketosis.

Sugary Foods and Sweets

Candies, pastries, and sugary drinks should be avoided as they can cause a quick rise in insulin levels, hindering fat burning and promoting fat storage. This includes honey, syrup, and sugar in any form, as well as baked goods, even gluten-free ones.

• High-Carb Fruitshigh-fat, low-carb, and moderate-protein diet. The diet aims to put the body into a state of ketosis, where fat is burned for energy instead of carbohydrates. To stay in ketosis, a person should consume no more than 50 grams of carbohydrates per day.
• Grains and Starches

Whole wheat products, such as rice, pasta, and cereals, are high in carbohydrates and should be limited on the keto diet. This includes wheat, rice, corn, and oats, which are all rich in carbohydrates and can impact blood sugar levels, hindering the body's ability to enter ketosis.

Sugary Foods and Sweets

Candies, pastries, and sugary drinks should be avoided as they can cause a quick rise in insulin levels, hindering fat burning and promoting fat storage. This includes honey, syrup, and sugar in any form, as well as baked goods, even gluten-free ones.

High-Carb Fruits

While fruits provide essential vitamins and antioxidants, some fruits have a higher carbohydrate content. Bananas, grapes, mangoes, and raisins are examples of fruits with significant amounts of sugar and should be avoided or limited on the keto diet.

Starchy Vegetables

Starchy vegetables such as potatoes, yams, corn, and beets should be restricted on the keto diet. These vegetables contain more digestible carbohydrates than fiber and can impact blood sugar levels.

Legumes and Beans

Legumes and beans, including lentils, chickpeas, and black beans, are high in protein and fiber but also contain a considerable amount of carbohydrates. They can potentially interrupt ketosis and cause fluctuations in blood sugar levels, so they are best avoided on a strict keto diet.

Alcohol and Cocktails

Alcohol can be challenging when following the keto diet. While some alcoholic beverages contain minimal carbohydrates, the body prioritizes metabolizing alcohol over fats, which can delay or halt ketosis. Cocktails mixed with sugary syrups or sodas can result in a significant intake of carbs.

High-Carb Sauces and Condiments

Condiments such as ketchup, BBQ sauce, and sweet chili sauce are packed with sugar and provide little nutritional value. These condiments can quickly add up in terms of carbohydrate content and disrupt ketosis.

Trans Fats and Hydrogenated Oils

Partially hydrogenated oils, which often contain trans fats, can have negative effects on heart health and contribute to inflammation. While there may not be a direct link between trans fats and ketosis, it is best to avoid them to promote overall health while on the keto diet.

Low-Fat and Diet Products

Low-fat and diet items often include extra sugars and artificial sweeteners to make up for the lack of fat. These products can increase your carbohydrate intake and hinder progress on the keto diet.

Processed Foods

Processed foods often contain hidden sugars and carbohydrates, which can impede your progress on the keto diet. This includes chips, pre-packaged snacks, and some convenience meals that may appear low in carbs but harbor covert sugar and starch sources.

It is important to note that the keto diet is not suitable for everyone

Frequently asked questions