Keto-Friendly Carb Options: What To Eat And Avoid

The keto diet is a high-fat, low-carb eating plan that puts your body into a state of ketosis. This is when your body burns fat instead of carbohydrates for energy, which can lead to weight loss and improved blood sugar control. To stay in ketosis, you need to limit your daily carb intake to 20-50 grams, depending on your body and activity level. This means avoiding high-carb foods like bread, rice, pasta, and starchy vegetables. Instead, you can eat meat, fish, eggs, cheese, nuts, seeds, and non-starchy vegetables like leafy greens and avocados.

Net carbs: the amount of carbs in a food after subtracting fibre and sugar alcohol content

Net carbs refer to the amount of total carbohydrates in a food item after subtracting its fibre and sugar alcohol content.

Net carbs are calculated by subtracting the fibre content from the total number of carbs in a food item. Fibre is a type of carbohydrate that the human body cannot digest because it lacks the necessary enzymes to break it down. As a result, fibre passes through the digestive system unchanged and has no impact on blood sugar levels.

Sugar alcohols are another type of carbohydrate that is only partially absorbed by the body and does not significantly affect blood sugar levels. Examples of sugar alcohols include erythritol, xylitol, and sorbitol.

The calculation of net carbs is particularly relevant for people following a keto or low-carb diet, as it helps them monitor their carbohydrate intake more accurately. On a keto diet, the recommended daily carb intake is between 20 and 50 grams, with some people restricting their intake to as low as 35 grams.

However, it is important to note that the concept of net carbs is controversial, and the Food and Drug Administration (FDA) does not recognise this term. The FDA recommends referring to the total carbohydrate content listed on nutrition labels. Additionally, the calculation of net carbs can be confusing due to conflicting and outdated information.

Furthermore, the term "net carbs" on packaged food labels can be misleading, as some additives and sweeteners used in low-carb processed foods can be partially absorbed and impact blood sugar levels. Therefore, it is generally recommended to stick to whole foods and avoid processed and packaged "low-carb" products when following a keto or low-carb diet.

Ketosis: the metabolic state in which the body burns fat instead of glucose

Ketosis: Burning Fat, Not Glucose

The ketogenic, or keto, diet is a very low-carb, high-fat eating plan that puts your body into a metabolic state called ketosis. In ketosis, your body burns fat for energy instead of its usual fuel source, glucose.

When you drastically reduce your carbohydrate intake, your body has to switch from burning carbs for energy to burning fat. This fat-burning process creates ketones, or acids, in the blood and urine. During ketosis, your body also produces less insulin and stores less fat.

To stay in ketosis, you need to consume a very low amount of carbohydrates—up to 50 grams per day. This is a very restrictive diet, as it leaves you with limited carb options, mainly vegetables and small amounts of berries.

The keto diet is high in fat, moderate in protein, and very low in carbs. Here are some keto-friendly foods:

• Animal proteins: fish, shellfish, meat, poultry, and eggs
• Dairy: cheese, plain Greek yogurt, cottage cheese, cream, and half-and-half
• Plant-based milk: soy, almond, and coconut milk (unsweetened)
• Vegetables: green leafy veggies, peppers, summer squashes, avocados, and olives
• Other plant-based foods: nuts, seeds, and berries
• Dark chocolate and cocoa powder
• Oils: olive oil, coconut oil, avocado oil
• Butter and ghee
• Unsweetened coffee and tea
• Unsweetened sparkling water

Tips for Staying on the Keto Diet

The keto diet can be challenging due to its restrictive nature. Here are some tips to help you stay on track:

• Ease into the diet gradually by eliminating one type of high-carb food at a time.
• Focus on consuming carbs from whole, unprocessed foods to get the most vitamins and minerals.
• Monitor your health regularly, especially if you have diabetes, to check for any side effects of the diet.
• Consult a doctor or dietitian before starting the keto diet to ensure it is safe for you.

Ketogenic diet: a diet comprising 70% fat, 20% protein and 10% carbs

The ketogenic diet is a low-carb, high-fat diet that has been used for centuries to treat specific medical conditions. The standard ketogenic diet (SKD) typically contains 70% fat, 20% protein, and only 10% carbs. This diet involves drastically reducing carbohydrate intake and replacing it with fat, putting your body into a metabolic state called ketosis.

When following the ketogenic diet, it is important to base your meals around foods such as:

• Meat: red meat, steak, ham, sausage, bacon, chicken, and turkey
• Fatty fish: salmon, trout, tuna, and mackerel
• Eggs: pastured or omega-3 whole eggs
• Dairy: butter, cream, cheese, plain Greek yogurt, and cottage cheese
• Nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
• Healthy oils: extra virgin olive oil and avocado oil
• Avocados: whole avocados or freshly made guacamole
• Low-carb vegetables: green veggies, tomatoes, onions, peppers, etc.

While on the ketogenic diet, it is best to avoid foods that are high in carbs, such as:

• Sugary foods: soda, fruit juice, smoothies, cake, ice cream, candy, etc.
• Grains and starches: wheat-based products, rice, pasta, cereal, etc.
• Fruit: all fruit, except small portions of berries like strawberries
• Beans and legumes: peas, kidney beans, lentils, chickpeas, etc.
• Root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.
• Alcohol: beer, wine, liquor, mixed drinks

The ketogenic diet has been shown to offer many health benefits, including weight loss, improved blood sugar control, and reduced risk of certain diseases. However, it is important to note that this diet may not be suitable for everyone and can cause side effects, especially when starting. It is always recommended to consult with a healthcare professional before starting any new diet.

Cyclical ketogenic diet: a cycle of 5 low-carb days and 2 high-carb days

The cyclical ketogenic diet is a variation of the standard keto diet, which involves adhering to a strict high-fat, low-carb ketogenic meal plan for 5–6 days per week, followed by 1–2 days of higher carb consumption. This is often referred to as "refeeding days", as they replenish the body's depleted glucose reserves.

During the standard ketogenic days, it is recommended to consume 20-50 grams of carbs per day, with healthy fats delivering approximately 65-90% of your total calorie intake. Healthy fat options include full-fat dairy products and low-carb nuts and seeds. Proteins should make up around 10-30% of your total calories, while carb intake is typically restricted to under 5%.

On the refeeding days, carbs should comprise 60-70% of your total calories, with protein accounting for 15-20% and fats delivering just 5-10%. It is important to get the majority of your carbs from healthy, complex sources such as whole-wheat pasta or brown rice, rather than unhealthy sources like white bread and baked goods.

The cyclical ketogenic diet is popular among those seeking muscle growth and improved exercise performance. It may also help to decrease keto-related side effects, add more fibre to your diet, and make the keto diet easier to stick to in the long run. However, there is limited research on the cyclical ketogenic diet, and it may not be suitable for everyone. It is important to note that this approach is not recommended for beginners or low to moderate-intensity trainers, as they may not be able to deplete their glycogen stores and get back into ketosis.

Overall, the cyclical ketogenic diet involves a cycle of 5 low-carb days and 2 high-carb days, allowing individuals to experience the benefits of both a high-carbohydrate diet and a ketogenic diet.

Targeted ketogenic diet: a diet where more carbs are eaten around high-intensity workouts

The targeted ketogenic diet (TKD) is a variation of the standard ketogenic diet (SKD) that allows for more carbs to be eaten around high-intensity workouts. TKD is designed for athletes and people who engage in high-intensity exercises such as CrossFit, sprints, high-intensity interval training (HIIT), endurance running, and long-distance races. The extra carbs help fill glycogen stores, prevent low blood sugar, and reduce exercise fatigue.

The main difference between TKD and SKD is the timing and amount of carb intake. On SKD, carbs are kept low at all times, typically limited to 20–50 grams per day. On TKD, the daily allotment of carbs is consumed before, during, or after a workout, with the understanding that intense exercise will use up the blood glucose and allow a swift return to a ketogenic state. The recommended amount is 15–50 grams of fast-absorbing carbs in the form of dextrose powder, or simple starches like white rice or white potatoes.

To get the most out of TKD, it is important to be fat-adapted, which usually happens several weeks into the keto diet. This means that the body can easily move in and out of ketosis or burning fat for energy. Additionally, the individual should be glycogen-depleted, as eating carbs when muscle glycogen isn't depleted will result in the glucose staying in the blood and taking the body out of a ketogenic state.

The benefits of TKD are similar to those of SKD, including weight loss, improved appetite control, stable energy, lower blood sugar and insulin levels, enhanced fat burning, and enhanced cognitive performance. TKD has the additional benefit of potentially enhancing exercise performance.

The macronutrient breakdown of TKD is about 60% healthy fats, 30% protein, and 10% carbs. Healthy fats include monounsaturated fats, saturated fats, and polyunsaturated fats (in moderation) from sources like olive oil, avocados, nuts, butter, ghee, animal fat, coconut oil, and MCT oil. Protein sources can include complete proteins like whey protein, and high-quality pastured meat and wild-caught fish.

Frequently asked questions