Keto-Friendly Carb Options: What's Allowed On Your Plate?

The ketogenic diet is a high-fat, low-carbohydrate, and moderate-protein diet. It involves drastically reducing carbohydrate intake and replacing it with fat, putting the body into a metabolic state called ketosis. In ketosis, the body uses fat as its primary fuel source, which can lead to weight loss and improved blood sugar control. However, the keto diet is very restrictive, and it can be challenging to determine which foods are allowed. While the exact ratio of macronutrients may vary, a standard ketogenic diet typically consists of 70% fat, 20% protein, and 10% carbohydrates. This translates to about 165 grams of fat, 40 grams of carbohydrates, and 75 grams of protein for a 2000-calorie diet.

When following a keto diet, it is crucial to monitor your carbohydrate intake and choose your carbs wisely. Some allowed keto carbs include:

- Non-starchy vegetables: Broccoli, cauliflower, green beans, bell peppers, zucchini, spinach, and leafy greens like kale and Swiss chard.

- Low-carb fruits: Berries, avocados, and coconuts are good choices due to their lower carbohydrate content.

- Nuts and seeds: Almonds, macadamia nuts, walnuts, pumpkin seeds, and sunflower seeds are keto-friendly options.

- Dairy: Cheese, plain Greek yogurt, and cottage cheese are allowed, but milk and cream should be limited due to their lactose content.

- Dark chocolate and cocoa powder: Look for options with a minimum of 70% cocoa solids.

- Unsweetened coffee and tea: These beverages are carb-free and can be enjoyed freely on the keto diet.

Net carbs vs total carbs

The keto diet is a low-carb, high-fat diet. It involves taking a very low amount of carbohydrates and substituting them with fat to stimulate the body's fat-burning processes.

Total Carbs

Total carbs include all types of carbohydrates present in food, including fiber and sugar alcohols, which are not fully absorbed by the body. The total carb diet does not restrict carbohydrate intake but emphasizes whole, unprocessed foods, including fruits, vegetables, whole grains, and legumes, while limiting added sugars and refined carbohydrates.

Net Carbs

Net carbs are all the carbohydrates in food that can be absorbed and used by the body for energy. Net carbs are calculated by subtracting the amount of fiber and certain sugar alcohols, such as erythritol, from the total amount of carbohydrates. Net carbs are the only carbs that count on the keto diet because they are the ones that raise your blood sugar and kick you out of ketosis.

Calculating Net Carbs

To calculate net carbs, you can use the following formula:

> Net carbohydrates = total carbohydrates – fiber – erythritol (if applicable)

For example, if a food has 20 grams of total carbohydrates and 8 grams of fiber, the net carb count would be 12 grams (20 grams of total carbs - 8 grams of fiber = 12 grams of net carbs).

Benefits of Net Carbs vs Total Carbs

Using net carbs instead of total carbs on the keto diet has several benefits:

• It is less restrictive, allowing for more variety in your diet, including avocados, berries, nuts, and low-carb veggies.
• It keeps nutrient-dense foods in your diet, such as fruits, vegetables, and nuts, which are high in fiber (total carbs) but low in net carbs.
• It allows for greater consumption of vegetables and other wholesome foods that contain carbohydrates.

Recommended Carb Intake on Keto

To stay in ketosis, it is recommended to consume up to 50 grams of net carbs per day on the keto diet. However, the amount of net carbs can vary depending on individual goals and the specific type of keto diet being followed.

Foods to Include on Keto

Meats such as beef, veal, lamb, pork, chicken, and turkey, and fish such as cod, sardines, tuna, and salmon have very low net carbs. Most green and leafy vegetables also have an extremely low keto net carb count and can be enjoyed freely. High-fiber, low-fructose fruits can also be included in a keto diet plan.

Understanding the difference between net carbs and total carbs is crucial for achieving your keto diet goals. Net carbs are the only carbs that count on the keto diet, as they are the ones that impact your blood sugar and ketosis. Calculating and tracking net carbs can help ensure you stay within the recommended carb intake and maintain the benefits of the keto diet.

How to calculate net carbs

Net carbs are the amount of carbohydrates that are absorbed into your body. To calculate net carbs, you need to subtract the amount of fibre and sugar alcohols from the total amount of carbohydrates. This is because fibre and some sugar alcohols are not absorbed into the bloodstream and, therefore, are not part of your daily allowance of net carbs.

• Determine the total carb content by looking at the nutrition label on the food product. The total carbohydrates include the amount of fibre and any sugar alcohols (sometimes shown as "erythritol" on nutrition labels).
• Subtract the amount of dietary fibre from the total amount of carbohydrates. Note that the serving size of the food product is important, as these numbers are specific to one serving.
• If the food is processed, subtract half the amount of sugar alcohols from the total amount of carbohydrates. Erythritol is an exception; if it is the only sugar alcohol listed in the ingredients, its entire amount can be subtracted from the total carbohydrates.
• The result of these calculations is the amount of net carbs in the food.

For example, let's say a food product has 20 grams of total carbohydrates, 8 grams of fibre, and 5 grams of erythritol.

Net Carbs = Total Carbs - Dietary Fibre - Half of Sugar Alcohols

Net Carbs = 20g - 8g - 5g/2 = 7g

So, the amount of net carbs in this food product is 7 grams.

It is important to note that the Food and Drug Administration (FDA) does not recognize the term "net carbs" and recommends using the total carbohydrates listed on nutrition labels. Additionally, calculating net carbs may not be suitable for everyone, especially those with diabetes or prediabetes, as individual responses to sugar alcohols may vary.

By focusing on net carbs, you can ensure you are getting enough essential fibre while staying within your desired carbohydrate intake.

Non-starchy vegetables

• Arugula: Arugula, also known as rocket, is a leafy green with a peppery flavour. A 4-cup serving of fresh arugula contains only 3 grams of carbohydrates. It is an excellent source of calcium and vitamins A and C.
• Asparagus: Asparagus is known as the "king of vegetables" and has potential health benefits. Four spears of cooked asparagus contain just 2 grams of carbohydrates. It is a good source of protein, fibre, and vitamins A, C, and E.
• Bell peppers: Bell peppers are a low-carb option, with 7 grams of carbohydrates in a medium-sized pepper. They are also a good source of calcium, vitamin C, and vitamins A and E.
• Broccoli: Broccoli is a cruciferous vegetable and an excellent source of nutrients. A medium stalk of broccoli contains 45 calories and 8 grams of carbohydrates. It also contains flavonoids, which have antioxidant properties.
• Brussels sprouts: Brussels sprouts have antioxidants, fibre, and vitamin C. They also contain sinigrin, a plant-based compound with potential anticancer, anti-inflammatory, antimicrobial, and wound-healing properties.
• Cauliflower: Cauliflower is a versatile low-carb vegetable that can be used as a substitute for higher-carb foods like potatoes and rice. A cup of cooked cauliflower has only 4 grams of carbohydrates and is a good source of fibre and vitamin C.
• Kale: Kale has less than 1 gram of carbohydrates per cup and is a good source of vitamins A, C, K, calcium, and magnesium.
• Mushrooms: Mushrooms are a nutritious and flavorful low-carb vegetable. They are a source of protein and fibre and contain B vitamins, copper, vitamin D, and selenium.
• Spinach: Spinach is a leafy green vegetable that provides major health benefits. It is a good source of vitamins A, C, and K, iron, and magnesium.
• Tomatoes: Tomatoes are technically a fruit, but they are usually consumed as vegetables. They are low in digestible carbs, with only 5 grams of carbohydrates in a medium-sized tomato. They are a good source of vitamins A and C, magnesium, and potassium.

High-fat veggies

While on a keto diet, it is important to eat high-fat veggies to compensate for the lack of carbs. Here are some examples of high-fat veggies that are keto-friendly:

Avocados

Avocados are technically fruits but are considered vegetables in the culinary world. They are unique among vegetables in that they are fairly high in fat and also contain fiber, making them a perfect keto-friendly food. In addition, avocados are known for their heart-health benefits, as they have been shown to lower levels of LDL (bad) cholesterol.

Olives

Olives are another fruit that is often used as a vegetable in cooking. They are high in fat and low in net carbs, making them a good choice for the keto diet. Olives also contain the antioxidant oleuropein, which has anti-inflammatory properties and may help protect your cells from damage.

Zucchini

Zucchini is a versatile vegetable that is rich in vitamin C, phosphorus, and potassium. It is an excellent choice for keto dieters because it is low in carbs, with only 3.11 grams of carbs per 100-gram serving.

Cauliflower

Cauliflower is a mild-flavored and versatile vegetable that can be used as a base for dishes like cauliflower rice and cauliflower mash. It is also a good source of nutrients, including calcium, phosphorus, and potassium. A 100-gram serving of cauliflower contains only 4.97 grams of carbs.

Broccoli

Broccoli is a popular vegetable that is low in carbs and rich in nutrients, including vitamin C, calcium, and potassium. It is a great substitute for pasta, rice, or potatoes and can be prepared in a variety of ways, such as steamed, fried in butter, or roasted with bacon.

Spinach

Spinach is a plant-based source of calcium and iron and is also rich in antioxidants. It is extremely low in carbs, with only 3.63 grams of carbs per 100-gram serving. Spinach can be eaten raw in salads, baked into chips, sautéed, or creamed.

Other plant-based foods

While the ketogenic diet is typically characterised by a high intake of animal products, there are also various plant-based options that can be enjoyed as part of a keto diet.

Avocados are a fantastic example of a keto-friendly plant food. They are rich in healthy fats, which can help to increase feelings of fullness and provide essential nutrients like potassium and vitamins E and C. In addition to their nutritional benefits, avocados are incredibly versatile and can be incorporated into both sweet and savoury dishes. For instance, they can be blended into smoothies or spread on keto bread, or used as a base for dips like guacamole.

Olives and olive oil are another great source of healthy fats for those on a keto diet. Olives are low in carbs and offer a distinct flavour that can enhance a variety of dishes. Whether used as a cooking oil or enjoyed as a snack, olive products provide a good source of monounsaturated fats, which have been linked to improved heart health and reduced inflammation.

There are also several keto-friendly vegetables that can be included in your diet. Leafy greens, such as spinach, kale, Swiss chard, and arugula, are excellent choices. They are low in carbs and calories but packed with nutrients like fibre, iron, and vitamins K, A, and C. Other non-starchy vegetables that can be enjoyed in moderate amounts include broccoli, cauliflower, asparagus, and zucchini.

Additionally, certain fruits can be incorporated into a keto diet in small amounts. Apart from avocados, you can include berries in your diet. Berries, such as strawberries, raspberries, and blackberries, are lower in sugar compared to other fruits and provide beneficial antioxidants and fibre.

Lastly, nuts and seeds can be a great addition to a keto diet. Options like macadamia nuts, pecans, walnuts, and Brazil nuts are not only low in carbs but also packed with healthy fats, fibre, and protein. They can be enjoyed as a quick snack or used to add flavour and texture to dishes like salads or keto-friendly desserts.

Frequently asked questions