Carbs And Keto: What To Cut And Keep

The Ketogenic Diet is a low-carb, high-fat, and moderate-protein diet. It involves reducing carbohydrate intake to about 5% to 10% of total energy intake, which puts the body into a metabolic state called ketosis. In ketosis, the body breaks down stored fat into molecules called ketone bodies, which are used for energy instead of carbohydrates. While the keto diet is popular for weight loss, it also has potential benefits for blood sugar control, epilepsy, cancer, Alzheimer's disease, and other health conditions. However, it is a restrictive diet that requires careful planning to ensure adequate nutrition.

Limit refined bread and grains

Refined bread and grains are often high in refined flour, low in fibre, and a source of simple carbohydrates. These types of carbohydrates tend to convert into sugars in the body very quickly. As such, it is important to limit refined bread and grains when on a keto diet.

One way to do this is to remove refined grains from your diet gradually. For example, in the first week of reducing carbs, you could stop eating packaged snacks such as crackers and biscuits. In the second week, you could also give up baked goods like cookies and muffins. Then, in the third week, you can remove bread, and so on, until all refined grains and bread products are eliminated from your diet.

It is important to note that carbs are a crucial part of a balanced diet, and people should not exclude them entirely. Sugar from carbohydrates can be an important source of energy, and if the body does not need all of the energy from carbs immediately, it stores it as glycogen in the liver and muscles.

However, if you eat more carbs than you can use or store, the body converts these to fat for use later. If this energy is not needed, it stays in the fat cells, and a buildup of this excess from each meal may lead to weight gain over time. Therefore, limiting refined bread and grains can be a simple way to cut down on carbs without feeling restricted.

Find alternatives to flour

Flour is a fundamental baking ingredient, so it's understandable that you'd want to find alternatives to it if you're on a keto diet. Here are some alternatives to regular flour that you can use:

Almond Flour

Almond flour is one of the most widely used keto flour substitutes and is made from crushed almonds. It is grain-free, low-carb, and widely available. A 1/4 serving (28 grams) of almond flour has around 160 calories, 6 grams of carbs, and 3 grams of fibre. This means almond flour has 3 net carbs per serving. It is also higher in fat and moderate in protein. You can find almond flour in grocery stores and online, or you can make your own at home by blending blanched almonds. Almond flour works well in keto cookie recipes and can sometimes be substituted in a 1:1 ratio for regular flour, but it's usually combined with another keto flour like coconut flour.

Coconut Flour

Coconut flour is made from dehydrated coconut meat and has a low-fat content and a high fibre content. A 2-tablespoon (18-gram) serving of coconut flour has about 60 calories, 2 grams of fat, 8 grams of total carbs, 6 grams of fibre, and 2 grams of protein. This means coconut flour has only 2 net carbs per serving. It is also very absorbent, so it soaks up a lot of liquid in recipes. It is commonly used in keto baking recipes and has a mildly nutty taste.

Flaxseed Meal

Flaxseed meal is made from ground flaxseeds, which are low in carbs and rich in potentially anti-inflammatory omega-3 fats. It is high in fibre and has a subtle nutty taste. It is not typically used as the main flour replacement but rather as a supplementary ingredient. It is also a good egg replacement when mixed with water.

Lupin Flour

Lupin flour is made from sweet lupin beans, a close relative to peanuts and soybeans. It is commonly used in gluten-free pasta and is a key ingredient in several keto-friendly pasta recipes. It is also naturally high in protein. A 1/4-cup (28-gram) serving provides 11 grams of total carbs and 1 gram of net carb.

Pork Rind Dust

Pork rind dust is made from ground-up pork rinds, which are deep-fried pig skin. It is an excellent choice for a carb-free diet as it has zero carbs and is high in fat and protein. It is ideal for breading keto foods and can be used as a replacement for breadcrumbs.

Chia Seed Flour

Chia seed flour is made from chia seeds, which are packed with omega-3 fatty acids. It adds a crispy texture to baked or fried meats and fish and can be blended with other low-carb flours for cakes and muffins.

Sunflower Seed Flour

Sunflower seed flour is made from raw sunflower seeds that have been blended to achieve a flour-like consistency. Sunflower seeds are high in substances with antioxidant properties, such as vitamin E and selenium. It is a bit pricier than other gluten-free keto flours, but it is a versatile ingredient.

Psyllium Husk Powder

Psyllium husk powder is commonly known as a fibre supplement, but it can also be used in keto baking. It is used as a thickener and binder in recipes and is a common ingredient in keto bread recipes.

Oat Fibre

Oat fibre is made from the crushed husks of oats and is a common addition to keto baked goods. It provides structure and a bread-like consistency to recipes. It is usually mixed with other low-carb flours rather than being used as a standalone flour.

Tips for Substituting Keto Flours

When substituting keto flours, it is important to remember that the final outcome of a recipe may be altered in terms of texture and taste. Also, to keep the carb count low, substitute products with a similar carb count. Most keto baking recipes contain a mix of low-carb flours and require a higher proportion of eggs or liquid.

Limit added sugars from beverages

Limiting Added Sugars from Beverages

Limiting or avoiding drinks with added sugars is a great way to reduce your carb intake. This includes sugar-sweetened drinks such as soda, juice, and even seemingly healthy drinks like fruit juice, which can contain large amounts of sugar. These beverages are generally unhealthy and are linked to weight gain, obesity, non-alcoholic fatty liver disease, and metabolic disorders such as type 2 diabetes.

When you consume liquid calories from sugary drinks, you may not realize that you are consuming extra calories and may still feel hungry. This can lead to overeating and further weight gain. Therefore, one of the easiest ways to cut unnecessary carbs from your diet is to eliminate sugary beverages altogether.

Instead, opt for water, which contains zero calories or carbohydrates. You can also replace sugary drinks with unsweetened options such as sparkling water or infuse water with berries for a natural sweetness and added vitamins and minerals. Chopped herbs, fruits, and vegetables can also be added to water to create flavoured water.

Unsweetened coffee and tea are also great options as they are carb-free and have health benefits such as reducing the risk of diabetes and improving physical performance, alertness, and mood. However, be mindful of "light" coffee and tea lattes, as they are typically made with non-fat milk and high-carb flavourings.

If you're looking for a fizzy drink, unsweetened sparkling water is a good alternative to soda. These drinks are usually flavoured but free of sugar and sweeteners, so be sure to check the label as extra carbs can add up quickly.

Find alternatives to sugary drinks

A ketogenic diet is a low-carbohydrate method of eating that can help with a variety of health issues, including diabetes, epilepsy, autoimmune disorders, acid reflux, inflammation, and hormonal imbalances. When following a keto diet, it is important to limit your carbohydrate intake to less than 10% of your total macronutrient intake, which typically translates to 20 to 50 grams of carbs per day.

One way to reduce your carb intake is to find alternatives to sugary drinks. Here are some suggestions for drinks and tips to help you cut down on sugary beverages:

• Water is always a healthy and sugar-free option. You can add flavour to your water by infusing it with berries, herbs, or fruit slices. Leave the ingredients in a jug of water overnight, then strain and enjoy your flavoured water throughout the day.
• Unsweetened drinks like sparkling water or herbal teas (such as hibiscus, chamomile, yerba mate, peppermint, or rooibos tea) are excellent alternatives to sugary drinks.
• If you're craving something hot, black tea or green tea are good options. Tea is naturally low in carbs and calories and contains polyphenol antioxidants, which may provide health benefits.
• Coffee, whether hot or iced, is another almost calorie- and carb-free option. Coffee contains caffeine, which may boost your metabolism, and chlorogenic acid, an antioxidant that may aid in weight loss.
• When choosing soft drinks, opt for diet sodas sweetened with natural zero-calorie sweeteners like stevia or erythritol. These are better options than artificial sweeteners, which may damage gut health and strengthen sugar cravings.
• While fruit juice is typically high in sugar, lemon and lime juices are low-carb options that can add flavour to your water or tea. You can also juice certain low-carb vegetables like leafy greens (kale and spinach). However, keep in mind that juicing removes most of the fibre, so try to drink the pulp as well.
• If you're looking for a milk alternative, unsweetened plant-based options like almond or coconut milk are keto-friendly. Just be sure to avoid the sweetened and flavoured versions, which often contain too much sugar.
• Energy drinks and sports drinks are sometimes necessary, but choose wisely. Many energy drinks contain artificial sweeteners and can be harmful to the brain, heart, and liver. Opt for natural sweeteners like stevia, and be mindful of your caffeine intake. For sports drinks, choose electrolyte powders sweetened with stevia and mix them into water.
• If you enjoy an alcoholic beverage, be mindful that alcohol can hamper weight loss efforts. Low-carb options include hard liquor (vodka, whiskey, rum, tequila), low-carb beer, and hard seltzer. Avoid mixed drinks, as they often contain sugar from fruit juices or soda.

Remember, when following a keto diet, it's crucial to monitor your intake and choose alternatives that fit within your daily carb allowance.

Avoid packaged snacks

Packaged snacks are often high in carbohydrates and contain flour, sugar, or refined starchy ingredients. Therefore, it is best to avoid them unless they are whole-food sources, such as bars made from fruits and nuts.

• Gradually eliminate refined grains: Start by removing packaged snacks such as crackers and biscuits from your diet. In the following weeks, give up baked goods like cookies and muffins, and then bread.
• Find alternative snacks: Instead of reaching for a bag of chips, opt for low-carb snacks like eggs, which are high in protein and will keep you full for longer.
• Keep low-carb options handy: Having healthier options available will help you resist the urge to eat less nutritious foods. Some examples include nuts like almonds, or pork rinds, which are a great crunchy, salty, zero-carb treat.
• Read food labels: Understanding the nutritional content of your food will help you make informed decisions about what to eat.
• Contact a dietitian: A dietitian can provide guidance on how to reduce your carbohydrate intake while ensuring you get all the essential nutrients your body needs.

Remember, while it is important to limit your carbohydrate intake, especially refined carbohydrates, carbs are still a crucial part of a balanced diet and should not be excluded entirely.

Frequently asked questions