Carbs That Count: Navigating Keto Carb Confusion

The keto diet is a high-fat, moderate-protein, very low-carb eating plan. The diet restricts carbohydrates and replaces them with fats, putting the body into a state of ketosis. To stay in ketosis, a person should consume up to 50 grams of carbs per day. This can be calculated by subtracting the amount of fibre from the total number of carbs. This is known as the net carb value. Net carbs are the total grams of carbohydrates in any given food minus its grams of dietary fibre and certain sugar alcohols.

The keto diet has been used to treat specific medical conditions, such as epilepsy and type 2 diabetes. It has also been used for weight loss. However, it is important to note that the keto diet can be restrictive and may cause side effects such as constipation and headaches.

Net carbs vs total carbs

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

Net Carbs

Net carbs are all the carbohydrates in food that can be absorbed and used by the body for energy. Net carbs are determined by removing fiber and sugar alcohols from the total carbohydrates count. Net carbs are also called digestible carbs.

Total Carbs

Total carbs include all types of carbohydrates, including fiber and sugar alcohols, which are not fully absorbed by the body. Total carbs include all carbohydrates present in food.

Calculating Net Carbs

To calculate net carbs, you need to subtract the amount of fiber from the total amount of carbohydrates. If the food is processed, you should also subtract half the sugar alcohol content. These quantities are available on food labels.

Most dietitians advise focusing on total carbohydrate consumption instead of net carbohydrates as the accurate measurement. The keto diet generally consists of 70 to 75 percent fat, 20 to 25 percent protein, and 5 to 10 percent carbohydrates. The exact number of grams of carbohydrates will be different for everyone, but it is generally around 20 to 50 grams per day.

How to calculate net carbs

Net carbs are the amount of carbohydrates a food contains after subtracting the fibre content. Net carbs are also referred to as digestible or impact carbs. These are the carbs that are absorbed by the body, including both simple and complex carbs.

To calculate net carbs in whole foods, subtract the fibre content from the total number of carbs. For example, a medium avocado contains 17.1 grams of total carbs, 13.5 grams of which is fibre. So, 17.1 grams of total carbs minus 13.5 grams of fibre equals 3.6 grams of net carbs.

To calculate net carbs in processed foods, it is best to have as much information as possible. Generally, half of the carbs from sugar alcohols can be subtracted from the total carbs listed on the nutrition label. However, Erythritol is an exception. If it is the only sugar alcohol in the ingredients list, its carbs can be completely subtracted from the total carbs.

For example, a maltitol-sweetened Atkins bar label states that it contains 3 grams of net carbs. However, when subtracting only half the carbs from sugar alcohols, the net carb value is 8.5 grams: 23 grams of total carbs minus 9 grams of fibre minus 11 grams of sugar alcohols (11 grams multiplied by 0.5 equals 5.5 grams) equals 8.5 grams of net carbs.

Calculating Net Carbs for Diabetes

Calculating net carbs can be beneficial for people with diabetes as it can help them track their intake of dietary fibre and balance medications with carb intake. Knowing how much fibre and sugar alcohol are in a food or meal can help a person with diabetes determine the amount of insulin they need.

Benefits and Drawbacks of Counting Net Carbs

Counting net carbs can promote a healthy intake of dietary fibre, which can increase feelings of fullness and help control blood sugar levels. It can also increase food choices as many fruits and vegetables are rich in fibre and contribute fewer carbs to a person's daily goal.

However, counting net carbs can also increase the amount of sugar-free treats in the diet, which may not be carb-free. Food nutritional labels can also vary and cause confusion among consumers. Lastly, methods for calculating net carbs are only estimations as everyone's digestive systems and bodily processes are different.

How the keto diet works

The keto diet is a low-carbohydrate, high-fat eating plan that has been used for centuries to treat specific medical conditions. In the 19th century, the ketogenic diet was used to help control diabetes. In 1920, it was introduced as a treatment for epilepsy in children. The diet has also been tested and used in closely monitored settings for cancer, diabetes, polycystic ovary syndrome, and Alzheimer's disease.

The premise of the keto diet for weight loss is that depriving the body of glucose—its main source of energy—causes an alternative fuel called ketones to be produced from stored fat. The brain demands the most glucose, about 120 grams daily, and cannot store it. During fasting or when very few carbohydrates are eaten, the body first pulls stored glucose from the liver and temporarily breaks down muscle to release glucose. If this continues for 3-4 days, blood levels of insulin decrease, and the body begins to use fat as its primary fuel. The liver produces ketone bodies from fat, which can be used in the absence of glucose.

When ketone bodies accumulate in the blood, this is called ketosis. Healthy individuals naturally experience mild ketosis during periods of fasting (e.g., sleeping) and strenuous exercise. Proponents of the keto diet state that if the diet is carefully followed, blood levels of ketones should not reach a harmful level (ketoacidosis) as the brain will use ketones for fuel, and healthy individuals will typically produce enough insulin to prevent excessive ketones from forming.

To stay in ketosis, a person requires up to 50 grams of carbohydrates per day. The keto diet involves moderate amounts of protein, as excess protein can prevent ketosis. The standard keto diet consists of 70% fat, 20% protein, and 10% carbohydrates.

The keto diet works by drastically restricting carbohydrate intake so that the body begins producing ketones from stored and consumed fats, which are then used for energy. Once in ketosis, the goal is to stay there to optimize the many benefits, including weight loss, improved insulin resistance, and reduced cholesterol and triglyceride levels.

Examples of low-carb foods

A keto diet is a high-fat, moderate-protein, and very low-carb eating plan. 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. Here are some examples of low-carb foods:

Meat and Poultry

Meat and poultry are considered staple foods on the keto diet. Fresh meat and poultry contain no carbs and are rich in B vitamins and several important minerals. They are also a great source of high-quality protein, which may help preserve muscle mass during a very low-carb diet.

Fish and Shellfish

Fish and shellfish are very keto-friendly. Salmon and other fish are not only carb-free but also rich in B vitamins, potassium, and selenium. Salmon, sardines, mackerel, and other fatty fish are also high in omega-3 fats, which have been associated with lower insulin levels and increased insulin sensitivity.

Eggs

Eggs are an extremely healthy protein source. Each large egg contains less than 1 gram of carb and about 6 grams of protein. They can be ideal for keto as they promote feelings of fullness and contain antioxidants such as lutein and zeaxanthin, which help protect eye health.

Cheese

There are hundreds of types of cheese, most of which are very low in carbs and high in fat, making them a great fit for the keto diet. Cheese is also rich in protein and calcium.

Nuts and Seeds

Nuts and seeds are healthy, high in fat, and low in carbs. They are also high in fiber, which can help you feel full and naturally lower your calorie intake.

Non-Starchy Vegetables

Non-starchy vegetables are low in calories and carbs but high in many nutrients, including vitamin C and several minerals. They also contain antioxidants that help protect against cell-damaging free radicals. Broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach are some examples of keto-friendly veggies.

Dark Chocolate and Cocoa Powder

Dark chocolate and cocoa are delicious sources of antioxidants. Dark chocolate contains flavanols, which may reduce your risk of heart disease by lowering blood pressure and keeping your arteries healthy. Just be sure to choose dark chocolate with a minimum of 70% cocoa solids and eat it in moderation.

Tips for the keto diet

The keto diet is a high-fat, moderate-protein, and very low-carb eating plan. It is a popular diet for weight loss, but it was originally used as a therapeutic diet to control seizures in people with epilepsy.

Know Your Carb Limits

The keto diet is all about drastically limiting your carb intake. The standard keto diet recommends keeping total carb intake to less than 50 grams per day, with 70-80% of calories coming from fat, 10-20% from carbs, and the rest from protein. However, some sources suggest a more restrictive limit of 20 grams of net carbs per day.

Understand Net Carbs

"Net carbs" are different from "total carbs." To calculate net carbs, subtract the grams of dietary fiber and certain sugar alcohols (like erythritol) from the total grams of carbohydrates in a serving of food.

Focus on Whole, Unprocessed Foods

When following the keto diet, it's important to get your carbs from whole, unprocessed foods. This will ensure you're getting the vitamins and minerals your body needs. Examples include non-starchy vegetables like broccoli, leafy greens, and bell peppers, as well as nuts, seeds, and avocados.

Be Mindful of Your Protein Intake

While protein is important, eating too much can prevent ketosis. Aim for a moderate amount of protein, as recommended by the keto diet guidelines. This will vary depending on your body weight and activity level.

Ease into the Diet Gradually

The keto diet can be challenging due to its restrictive nature. To make the transition easier, try cutting out one type of high-carb food at a time, like bread or juice. This will help you stick to the diet and avoid unpleasant side effects.

Monitor Your Health

Regular health check-ins are important when following the keto diet, especially if you have a medical condition like diabetes. This will help ensure that the diet is not negatively impacting your health and that you're getting the proper nutrients.

Consult a Doctor and Dietitian

Before starting the keto diet, it's recommended to consult with a doctor and a registered dietitian. They can help you create a meal plan that is tailored to your health needs and prevents nutritional deficiencies.

Frequently asked questions