Keto Diet Carb Confusion: What Counts?

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. On a keto diet, you cut back significantly on carbohydrates, also known as carbs, in order to burn fat for fuel. This can put your body into a metabolic state called ketosis, where your liver turns fat into small energy molecules called ketones, which your brain and other organs can use for energy.

To remain in ketosis, it's recommended to stay under 50 grams of net carbs (total carbs minus fibre) per day, ideally below 20 grams. Net carbs are the amount of carbohydrates that are absorbed into your body. Some sources of carbohydrates like fibre and sugar alcohols are not absorbed into your bloodstream and therefore are not part of your daily allowance of net carbs.

Foods that are considered low-carb and appropriate to eat on a keto diet include:

- Meat, such as beef, pork, lamb, chicken, and turkey

- Fish, such as salmon, tuna, and sardines

- Non-starchy vegetables, such as broccoli, cauliflower, green beans, and spinach

- Cheese

- Plain Greek yoghurt and cottage cheese

- Eggs

- Nuts and seeds

- Olive oil and coconut oil

- Unsweetened coffee and tea

- Dark chocolate and cocoa powder

Foods that are high in carbs and should be limited on a keto diet include:

- Starchy vegetables like potatoes and sweet potatoes

- High-sugar fruits like bananas and mangoes

- Cereal, crackers, rice, pasta, and bread

- Beer

- Honey, syrup, and sugar

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 fibre 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 the ones that are absorbed into your body. Fibre and sugar alcohols are not absorbed into your bloodstream, so they are not part of your daily net carb allowance.

How to Calculate Net Carbs

To calculate net carbs, you need to subtract the amount of fibre and half the amount of sugar alcohols from the total amount of carbohydrates. The result is the amount of net carbs in the food. For example, if a certain type of food has 20 grams of total carbohydrates and 8 grams of fibre, the net carb count would be 12 grams (20 grams of total carbs - 8 grams of fibre = 12 grams of net carbs).

Benefits of Net Carbs vs. Total Carbs

Switching to tracking net carbs is less restrictive and allows for more nutrient-dense foods in your diet. For example, if you limit yourself to 20 grams of net carbs daily, you can eat avocados, berries, nuts, and many low-carb veggies. On a 20-gram total carb limit, your options are much more restricted.

Most dietitians advise focusing on total carbohydrate consumption instead of net carbohydrates as the accurate measurement. The best diet involves consuming low-carb whole meals such as non-starchy vegetables, fruits with high fibre content, leafy greens, healthy fats such as olive oil, and high-quality meats and fish. This is the most effective method for losing weight and living a healthy lifestyle.

Calculating net carbs

The keto diet is a low-carb, high-fat diet that aims to put the body into a state of ketosis. To stay in ketosis, a person should consume no more than 50 grams of net carbs per day. Net carbs are calculated by subtracting the amount of fibre and half the amount of sugar alcohol from the total number of carbs.

• Determine the total carb content: Look at the nutrition label and find the total number of carbohydrates, including fibre and sugar alcohols (sometimes listed as Erythritol).
• Subtract the amount of dietary fibre: Fibre is not absorbed by the body and, therefore, does not contribute to the net carb count.
• Subtract half the amount of sugar alcohols: Sugar alcohols are also not fully absorbed by the body, so only half of their amount is included in the net carb calculation.

By following these steps, you can determine the net carb content of any food product. It is important to note that net carbs are different from total carbs, and focusing on net carbs ensures you are not denying your body essential fibre.

Some examples of foods with very low net carbs include:

• Meats such as beef, veal, lamb, pork, chicken, and turkey
• Fish such as cod, sardines, tuna, and salmon
• Green and leafy vegetables like broccoli, spinach, and cauliflower
• Natural fats like butter and olive oil
• High-fibre, low-fructose fruits

Foods to eat on keto

The keto diet is a high-fat, moderate-protein, and very low-carb diet. It's important to keep track of how many carbs you eat in a day to make sure you stay in ketosis. The recommended amount is no more than 50 grams of net carbs per day. Net carbs are the amount of carbs absorbed into your body. To calculate net carbs, subtract the amount of fibre and half the amount of sugar alcohols from the total number of carbs.

Animal Proteins

Fish and shellfish are great options on the keto diet. Salmon, sardines, mackerel, and other fatty fish are not only carb-free but also rich in B vitamins, potassium, selenium, and omega-3 fats. Shellfish like shrimp and crabs contain no carbs, while oysters and octopus do, so these need to be consumed in moderation.

Meat and poultry are also staples on the keto diet as they contain no carbs and are rich in B vitamins and minerals. It's best to choose grass-fed meat as it has more omega-3 fats and conjugated linoleic acid (CLA).

Eggs are another excellent source of protein, with less than 1 gram of carbs and about 6 grams of protein per large egg. It's important to eat the whole egg as most of the nutrients are found in the yolk.

Dairy and Dairy Alternatives

Cheese is a great fit for the keto diet as it's usually very low in carbs and high in fat. Plain Greek yoghurt and cottage cheese are also good options as they're high in protein and can be eaten in moderation. Cream and half-and-half are also very low in carbs and high in fat, making them ideal for keto.

Unsweetened plant-based milk like soy, almond, and coconut milk are also keto-friendly, as long as they are unsweetened.

Green Leafy Vegetables

Green leafy veggies are extremely low in carbs and rich in vitamins, minerals, and antioxidants. Some examples include spinach, kale, collard greens, salad greens, and cooking greens like bok choy and cabbage. Herbs like oregano and rosemary also add flavour to dishes with almost no carbs.

High-Fat Veggies

Avocados and olives are unique among vegetables as they are fairly high in fat and low in net carbs. They also contain fibre and are good for heart health.

Other Non-Starchy Vegetables

There are several other non-starchy vegetables that are low in calories and carbs but full of nutrients. Cauliflower, broccoli, green beans, bell peppers, zucchini, and spinach are some examples. These veggies can be used as substitutes for high-carb foods, like cauliflower rice or mashed cauliflower instead of potatoes.

Other Plant-Based Foods

Nuts and seeds are healthy, high in fat, and low in carbs. They are also high in fibre, which can help you feel full and lower your calorie intake. Berries are also a good option on the keto diet as they are low in carbs and high in fibre. Dark chocolate and cocoa powder are also allowed in moderation, but check the labels to ensure they fit within your carb limit.

Beverages

Unsweetened coffee and tea are carb-free and can be enjoyed on the keto diet. They have been linked to a reduced risk of diabetes and other health benefits. Unsweetened sparkling water is also a good keto-friendly alternative to soda.

Foods to limit on keto

The keto diet is a low-carb, high-fat, moderate-protein diet. It's important to limit your carb intake to stay in ketosis, which is a metabolic state where your body burns fat for fuel. Here are some foods that you should limit on a keto diet:

• Starchy vegetables and high-sugar fruits: These include corn, potatoes, sweet potatoes, beets, bananas, raisins, dates, mangoes, and pears. These foods are high in digestible carbohydrates and can spike your blood sugar levels.
• Cereal, crackers, rice, pasta, and bread: These foods are high in carbohydrates and should be limited. Even whole-wheat and bean-based pasta fall into this category.
• Beer: While it can be enjoyed in moderation, beer is high in carbohydrates. Dry wine and spirits are better options, but alcohol consumption should be minimal.
• Baked goods, including gluten-free options: Gluten-free does not mean carb-free. Baked goods, whether gluten-free or traditional, tend to be high in carbohydrates and low in fiber.
• Honey, syrup, and sugar: These are high in carbohydrates and low in nutrients, so it's best to limit them on the keto diet.
• Fruit drinks and juices: Even 100% fruit juice is high in fast-digesting carbs that can spike your blood sugar. It's best to stick to water or unsweetened coffee or tea.

Remember, the key to staying in ketosis is limiting your total carbohydrate intake. You may need to stay under 20 to 50 grams of net carbs per day, depending on your individual needs and activity level.

Pros and cons of keto

The keto diet is a low-carb, high-fat diet that has been around since the 1920s. It was initially developed to reduce seizures in pediatric patients with epilepsy, but it has since gained popularity as a weight-loss tool.

On the keto diet, 70% of a person's intake is fat, 20% is protein, and 10% is carbs. This means that a person can consume up to 50 grams of carbohydrates per day. The keto diet excludes carb-rich foods like grains, beans, fruits, and starchy vegetables.

Pros:

• Weight loss: The keto diet can lead to faster weight loss, especially for people with a significant amount of excess body weight. This is because cutting carbs leads to a drop in water weight, and certain types of ketones released during ketosis may suppress appetite.
• Blood sugar management: The keto diet can help stabilize blood sugar levels, which is beneficial for people with type 2 diabetes.
• Potential benefits for cancer treatment: Some small studies suggest that the keto diet may ''starve' cancer cells of energy, making them more susceptible to chemotherapy and radiation.
• Increased satiety: The keto diet may lead to increased feelings of fullness and decreased hunger between meals due to the satiating nature of fatty foods.

Cons:

• Nutrient deficiencies: The keto diet 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 lack of fiber in the keto diet can lead to constipation and slow digestion. Consuming high amounts of fat can also cause gastrointestinal issues such as diarrhea, cramping, bloating, and stomach upset.
• Negative impact on heart health: The high-fat nature of the keto diet, especially if it includes high amounts of saturated fat, can increase the risk of cardiovascular disease.
• Hard to stick to: The keto diet is very restrictive, and most people find it challenging to sustain in the long term. It requires a lot of meal planning and food preparation, and it can be difficult to find keto-friendly options when eating out or at social gatherings.
• Potential health risks: There is a lack of long-term research on the keto diet, and it may increase the risk of kidney stones, liver disease, and micronutrient deficiencies.

Frequently asked questions