Carbs To Eat Post-Keto: Smart Choices For Your Health

The ketogenic diet is a popular, effective way to lose weight and manage certain medical conditions. However, because it is so restrictive, it is not recommended long-term. When transitioning off keto, it is important to reintroduce the right types of carbs to avoid negative side effects and maintain weight loss. This includes choosing healthy, unprocessed carbs such as fruits, vegetables, whole grains, legumes, and starchy vegetables. It is also crucial to increase carb intake gradually, starting with one meal per day and slowly adding more over several weeks. This will help the body adjust and avoid gastrointestinal issues. Additionally, pairing carbs with protein and fat can help slow digestion, boost fullness, and limit blood sugar spikes. While transitioning off keto, it is essential to continue healthy behaviours developed during the diet, such as regular exercise and consuming adequate protein and healthy fats.

What carbs to introduce after keto

Start with unprocessed carbs like fruits and vegetables

When reintroducing carbs after keto, it's important to start with unprocessed carbs like fruits and vegetables. This is because they are rich in antioxidants and fibre, which will help keep you full as you decrease your fat intake.

Fruits and vegetables contain simple sugars that are quickly and easily digested for energy. At the same time, the vitamins, minerals and antioxidants in these foods support the functioning of your body. For example, the iron in spinach supports the production of red blood cells, which carry oxygen throughout your body.

When adding carbs back into your diet, it's crucial to give your body time to adjust by starting with unprocessed, natural foods. Strawberries, carrots and squash are great fibre-rich options to begin with.

You can also try roasting chickpeas and pieces of kale with olive oil, salt and pepper for a crunchy, salty snack that's healthier than a potato chip.

If you're craving something sweet, reach for a piece of fruit or make a smoothie. Non-fat or low-fat yoghurt with berries and granola can satisfy a desire for ice cream.

It's important to remember that not all fruits and vegetables are created equal when it comes to carb content. For example, a cup of strawberry halves contains 11.7 grams of carbs, while a medium sweet potato has 26 grams. So, it's essential to be mindful of portion sizes, especially with starchy vegetables and fruits higher in natural sugars.

In addition to fruits and vegetables, whole grains, beans, legumes and non-starchy vegetables are excellent sources of complex carbohydrates. These foods provide fibre, which slows down digestion and keeps you feeling full for longer.

When reintroducing carbs, it's best to avoid sugary, starchy items like processed flour and refined sugar found in cookies, cakes, pastries, chips and sodas. These "bad" carbohydrates are digested quickly and can cause a dramatic spike in blood sugar levels, leading to tiredness and irritability.

Overall, by starting with unprocessed carbs like fruits and vegetables, you'll be able to ease your body back into a healthier relationship with carbohydrates while enjoying a variety of delicious and nutritious foods.

Choose carbs that are high in protein and fibre

When reintroducing carbs after a keto diet, it's important to do so gradually and mindfully. Focus on carbs that are high in protein and fibre, such as:

Beans

Beans are a great source of plant-based protein and fibre. They are also a good source of vitamins and minerals, including iron, phosphorus, and B vitamins. Kidney beans, in particular, have been linked to improved blood sugar regulation and a reduced risk of colon cancer.

Crackers with Seeds

Seeds are packed with nutrients. Flax seeds, for example, are good sources of omega-3 fatty acids, fibre, and antioxidants. Chia seeds are rich in fibre, protein, and several vitamins and minerals, and they form a gel when combined with liquid, making them a great vegan egg replacement or thickener for sauces.

Sprouted Breads

Sprouted breads, such as those made with sprouted grains like wheat bran, are a good source of insoluble fibre, which can help treat constipation and promote regular bowel movements. Wheat bran is also rich in selenium and manganese, which are important for bone formation, heart health, fat metabolism, and enzyme function.

Quinoa

Quinoa is a nutritious seed that is often eaten like a grain. It is a good source of protein and fibre and is rich in many minerals and plant compounds. It has been linked to improved blood sugar management and heart health.

Oats

Oats are a whole grain that is a great source of vitamins, minerals, antioxidants, protein, and fibre. Eating oats may reduce the risk of heart disease, lower cholesterol levels, and improve blood sugar levels, especially in people with type 2 diabetes.

Avoid carbs that are high in sugar

When reintroducing carbohydrates to your diet after keto, it is best to avoid sugar-heavy carbs. Cookies, cakes, pastries, and doughnuts are all examples of foods that can cause a spike in your blood sugar levels, leading to tiredness, irritability, and increased sugar cravings. It is recommended to wait at least two weeks before indulging in these types of carbohydrates to give your body time to adjust.

Processed foods that are high in sugar often contain empty calories, meaning they won't keep you feeling full for long. Instead, opt for complex carbohydrates such as beans, whole-grain breads and pastas, legumes, and peas. These foods are digested more slowly and will provide you with sustained energy.

Additionally, sugary, starchy snacks can contribute to weight gain and increase your risk of Type 2 diabetes, high blood pressure, heart attack, and stroke. They can also negatively impact your lipid panel, increasing your risk of heart disease. Therefore, it is crucial to be mindful of your sugar intake when reintroducing carbs after keto.

To satisfy your sweet tooth, reach for fresh fruits or make a smoothie. You can also try nonfat or low-fat yogurt with berries and granola, which can be a healthier substitute for ice cream.

Add more carbs with probiotics to combat bloating

When reintroducing carbs into your diet, it is likely that you will experience some gastrointestinal issues, such as bloating. Probiotics can help keep these symptoms at bay, allowing you to start eating carbs gradually without any discomfort.

Probiotics are often referred to as your body's 'good bacteria', and they have a commensal relationship with their host (us!)!. The most common probiotic genera, and the ones with the most research, are Lactobacillus and Bifidobacteria. Within these genera, there are many species and strains with different modes of action. It is important to remember that different probiotic strains have different effects and must be chosen carefully for the desired benefit.

Probiotics can be consumed through food or by taking a probiotic supplement. Fermented foods such as kimchi, sauerkraut, kombucha, kefir, plain yoghurt, and miso provide an excellent, low-sugar source of probiotics.

Probiotic supplements go one step further, offering a more targeted therapeutic intake that can be tailored to your individual gut needs. This is the best way to get the most out of your probiotics.

• Lactobacillus acidophilus NCFM
• Bifidobacterium lactis HN0199
• Bifidobacterium lactis Bi-07
• Lactobacillus plantarum LP299v
• Bifidobacterium infantis 3562411
• Bacillus Coagulans
• Saccharomyces cerevisiae CNCM I-3856
• Lactobacillus acidophilus Rosell-52

Prebiotics are fibres that act as 'food' for probiotic bacteria. They are present in foods such as garlic, onions, and leeks and can also be found in supplement form, often together with probiotics. A supplement combining probiotics and prebiotics is called a symbiotic. This mixture is particularly nourishing for the gut microbiome as the probiotic replenishes your gut with friendly bacteria, and the prebiotic feeds both the probiotic bacteria themselves and your own beneficial bacteria.

To encourage regular bowel movements and address bloating, you may like to add some prebiotic foods to your diet or consider a daily synbiotic supplement.

If you are experiencing occasional constipation, then look for a probiotic supplement that contains strains such as Bifidobacterium lactis BB-12, Bifidobacterium lactis HN019, Bifidobacterium lactis DN-173 010, or Lactobacillus rhamnosus GG, all of which have been extensively researched for this purpose.

If you are following a keto diet and have not experienced any digestive ill effects, then a multi-strain quality probiotic could be the best supplement to choose.

Gradually increase your carb intake

If you've been on a keto diet, you may have noticed improvements in your health or weight loss. However, experts say that the keto diet shouldn't be followed forever, and it's recommended to reintroduce carbs gradually. Here are some tips to help you increase your carb intake in a healthy way:

Start with a small amount of carbs

When reintroducing carbs, it's best to start with a small amount and slowly increase your intake over time. This will help your body adjust and avoid any gastrointestinal issues. Try starting with 10 grams of carbs per week for the first two weeks, and then gradually increase your intake until you reach the recommended amount.

Choose the right types of carbs

Not all carbs are created equal. Focus on complex carbohydrates such as beans, whole-grain breads and pastas, legumes, and peas. These foods contain fibre, which slows down digestion and makes you feel full longer. Avoid sugary and starchy carbs, such as processed flour, refined sugar, cookies, cakes, and sodas, as they can cause a dramatic rise in blood sugar levels and lead to weight gain.

Reintroduce fruits and vegetables first

When adding carbs back into your diet, start with unprocessed carbs like fruits and vegetables. These foods are high in antioxidants and fibre, which will help keep you full and support your body's functioning. Strawberries, carrots, and squash are great options to begin with.

Listen to your body

Pay attention to how your body reacts to the increased carb intake. If you experience any bloating, diarrhoea, constipation, or other gastrointestinal issues, slow down the reintroduction process and give your body more time to adjust. It's also important to monitor your energy levels and weight to ensure you're on the right track.

Seek professional help if needed

If you're unsure about how to safely reintroduce carbs or how many carbs are right for you, consider consulting a dietitian or nutritionist. They can help you create a personalised plan that takes into account your health, weight loss goals, and activity levels.

Frequently asked questions