Carbs On Keto: What 20 Grams Looks Like

The keto diet is a low-carb, high-fat eating plan that is advertised as a weight-loss solution. It involves limiting your carbohydrate intake to 20-50 grams per day, which is significantly less than the amount of carbs in the standard Western diet. On the keto diet, your body enters a state of ketosis, where it burns fat for fuel instead of carbohydrates. This can lead to weight loss and increased energy levels. However, it is important to note that the keto diet is very restrictive and may not be suitable for everyone. It can also be challenging to stick to, as it requires careful planning and monitoring of your carb intake.

A typical daily meal plan

Breakfast

• 2 whole eggs
• 2 strips of bacon
• Iced bulletproof coffee (optional)

Lunch

• 2 cans of tuna with mayo
• Greek salad (without beets)
• Taco meat on a bed of lettuce with grated cheese and sour cream
• Chicken caesar salad

Dinner

• Big piece of fatty steak or chicken thighs
• Vegetables (broccoli, spinach, cabbage, zucchini, Brussels sprouts, carrots, avocado, etc.) with butter
• Shrimp sautéed in coconut oil
• Grilled chicken with faux (cauliflower) potato salad
• Cincinnati Chili on zucchini noodles
• Cauliflower rice or mash

Snacks

• 2-3 babybel cheeses
• Pepperoni chips with dip
• Blue Diamond Smokehouse almonds
• Dill pickle spears
• Avocado
• Cheese
• Celery
• Cucumber

How to calculate net carbs

Net carbs are the total amount of digestible carbohydrates in a food product or meal. They refer to the carbs that are absorbed by your body and are sometimes called digestible or impact carbs. Net carbs only include carbs that the body can fully digest into glucose.

To calculate net carbs in whole foods, you subtract the fibre from the total number of carbs. Whole foods contain naturally occurring fibre, so you simply subtract the fibre from the total carbs to get the net 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 a packaged product, you need to look at the nutrition label. First, find the total carbs per serving. Then, check the nutrition facts panel to see if any dietary fibre, sugar alcohols, or allulose are listed under the Total Carbohydrate section.

If dietary fibre, sugar alcohols, or allulose are listed, subtract the total value of each from the total carbs. If a sugar alcohol other than erythritol is listed, divide its value in half and subtract that number from the total carbs.

For example, a product containing 10 grams of any sugar alcohol other than erythritol would look like this: 23 grams of total carbs minus 9 grams of fibre minus 11 grams of sugar alcohols (11 grams multiplied by 0.5) equals 8.5 grams of net carbs.

Tips for Sticking to 20 Grams of Net Carbs a Day

If you're aiming for 20 grams of net carbs a day, here are some tips to help you stay on track:

• Focus on eating vegetables, which are low in net carbs.
• Choose fatty cuts of meat and add healthy fats to your meals, such as butter, coconut oil, and avocado.
• Include high-fat dairy products like cheese and mayonnaise.
• Opt for low-carb snacks like pepperoni chips, babybel cheese, and pork rinds.
• Look for low-carb substitutes, such as cauliflower rice or zucchini noodles.
• Drink Bulletproof Coffee with Brain Octane Oil to increase your daily net carb allowance.
• Track your net carbs using a food tracker app or calculator.

Sample Meal Plan for 20 Grams of Net Carbs a Day

• Breakfast: 2 whole eggs, 2 strips of bacon
• Lunch: 2 cans of tuna with mayonnaise
• Dinner: Large piece of fatty steak or chicken thighs with vegetables and butter
• Snacks: 2-3 babybel cheeses

Calculating net carbs can be a helpful tool for managing your diet and health, especially if you are following a low-carb or keto lifestyle. By understanding how to calculate net carbs and sticking to a daily net carb goal, you can better control your carbohydrate intake and work towards your health and weight loss goals.

High-carb foods to avoid

The keto diet is a low-carb, high-fat diet that can be challenging to follow due to the restricted intake of certain food groups. Here is a list of high-carb foods that are typically avoided or limited on a keto diet:

Bread, Pasta, Rice, and Other Refined Carbs

White bread, pasta, rice, pastries, tortillas, and other refined carbohydrates are high in carbs and can quickly exceed your daily carb allowance. A single slice of white sandwich bread contains 27.3 grams of carbs, while a regular-sized flour tortilla has 72 grams. These foods can prevent you from reaching a ketogenic state if consumed in large quantities.

Beer and Mixed Drinks

Beer, liqueurs, and mixed drinks containing liquor, soda, juices, purees, or liqueurs are high in carbs and low in nutrients. For example, a 12-ounce can of Coca-Cola has 39 grams of carbs. These drinks can easily knock you out of ketosis, so it's best to opt for lower-carb alternatives like dry red or white wine or hard liquor.

Honey, Syrups, and Sweetened Condiments

Honey, agave syrup, and maple syrup are concentrated sources of sugar and can significantly increase your daily carb count. For instance, 1 tablespoon (21 grams) of honey contains 17 grams of carbs. Similarly, condiments like ketchup, barbecue sauce, and sweet chili sauce are packed with sugar and add several grams of carbs to your daily intake.

Glazed or Honey-Baked Ham

Honey-baked ham is a bone-in ham baked with a honey-butter blend and coated with a spiced sugar mix. This delicious treat can hinder your efforts to reach or maintain ketosis due to its high sugar content. A serving of glazed ham (about 3.5 ounces) contains 7.3 grams of net carbs.

Dried Fruit and Trail Mix

When fruits are dried, their sugar content becomes more concentrated, resulting in higher carb counts. For example, a single Medjool date (24 grams) has 18 grams of carbs. Trail mix often includes dried fruit, chocolate chips, candies, or sugar-coated nuts, making it another food to avoid on keto.

Potatoes and Other Starchy Vegetables

White potatoes, sweet potatoes, peas, corn, beets, and carrots are starchy vegetables with a high carb content. For instance, a medium-sized sweet potato contains about 20 grams of carbs. While these vegetables offer nutritional benefits, they should be limited or avoided on a keto diet.

Sweetened Yogurt and Dairy

Flavored and sweetened yogurt, cottage cheese, and milk can add significantly to your carb count. Whole milk, for example, has 11 grams of carbs per cup (244 mL). Opt for plain, full-fat, or Greek yogurt, which has about 6 grams of carbs per tub (156 grams).

Certain Fresh Fruits

Fruits like mangoes, bananas, grapes, and pineapple are naturally high in carbs. While they offer nutritional benefits, they can hinder your efforts to reach or maintain ketosis. A banana, for instance, has more than 20 grams of net carbs.

Beans, Legumes, and Grains

Legumes like beans, lentils, and chickpeas, as well as grains like quinoa and millet, are challenging to incorporate into a keto diet due to their high carb content. For example, 1/2 cup (93 grams) of cooked quinoa has 20 grams of carbs.

High-Sugar Drinks and Juices

Fruit juices, even 100% fruit juice, are high in fast-digesting carbs that can spike your blood sugar. Alcoholic drinks like piña coladas are also sugar bombs and can contain up to 32 grams of net carbs per drink. It's best to stick to water or unsweetened beverages when following a keto diet.

Low-carb foods to eat

When following a keto diet, it's important to eat a variety of nutritious, low-carb foods to ensure you're getting adequate nutrition and staying within your daily carb limit. Here are some food groups and specific foods that are commonly enjoyed on a keto diet:

Seafood and Animal Proteins

Salmon, sardines, mackerel, and other fatty fish are excellent choices, as they are rich in omega-3 fats and low in carbs. Shellfish like shrimp, crab, and lobster are also keto-friendly, but their carb count varies, so track them accordingly.

Meat and poultry are staple foods on keto, offering no carbs and essential nutrients like B vitamins. Opt for grass-fed meat whenever possible, as it contains more omega-3 fats and conjugated linoleic acid (CLA).

Eggs are a versatile and nutritious option, with each large egg containing less than 1 gram of carb and about 6 grams of protein. Include the yolk, as it contains most of the egg's nutrients, including eye-healthy antioxidants.

Dairy and Dairy Alternatives

Cheese is a popular choice on keto, with most varieties being very low in carbs and high in fat. Good options include cheddar, ricotta, cream cheese, and mascarpone cheese.

Plain Greek yogurt and cottage cheese are also suitable, providing protein and promoting feelings of fullness.

Cream and half-and-half are excellent dairy choices, as they are very low in carbs and high in fat. Butter and ghee are also great for cooking and adding flavour to dishes.

Unsweetened plant-based milk, such as soy, almond, and coconut milk, can be used as keto-friendly alternatives to dairy milk.

Vegetables

Green leafy vegetables, such as spinach, kale, arugula, and collard greens, are ideal for keto. They are low in carbs and packed with vitamins, minerals, and antioxidants.

Other non-starchy vegetables like zucchini, cauliflower, broccoli, cabbage, and avocado are also excellent choices, providing bulk to your meals without adding many carbs.

Fruits

Berries, including raspberries, strawberries, blackberries, and blueberries, are lower in carbs than most fruits and packed with antioxidants. Enjoy them in moderation on a keto diet.

Avocados, though technically a fruit, are also keto-friendly due to their high healthy fat and low net carb content. They have been linked to improved heart health risk factors.

Nuts and Seeds

Nuts and seeds are healthy, high in fat, and low in carbs. Examples include macadamia nuts, pecans, Brazil nuts, chia seeds, and flaxseeds. They are also high in fibre, which can help you feel full and naturally reduce calorie intake.

Healthy Fats and Oils

Extra virgin olive oil, grass-fed butter, ghee, MCT oil, avocado oil, and coconut oil are excellent choices for cooking and adding to meals. They provide healthy fats and have positive effects on heart health.

Beverages

Unsweetened coffee and tea are carb-free and provide various health benefits, including improved alertness and a reduced risk of diabetes.

Unsweetened sparkling water is a great keto-friendly alternative to soda, providing a refreshing, fizzy drink without any carbs or calories.

Potential health risks

The keto diet is a low-carb, high-fat diet that has gained popularity in recent years. While it can lead to weight loss and reduced epileptic seizures in children, it also has several potential health risks. Here are some detailed explanations of these risks:

• Nutrient deficiencies: The keto diet restricts nutrient-dense fruits, whole grains, and legumes, which may result in deficiencies of vitamins and minerals such as calcium, vitamin D, magnesium, and phosphorus. This can have negative consequences for overall health over time.
• Digestive issues and changes in gut bacteria: The diet's restriction of carbs can make it challenging to meet daily fiber needs, leading to digestive discomfort and constipation. Additionally, a lack of fiber may negatively impact gut health by reducing the number of beneficial bacteria that depend on it.
• Kidney problems: High-fat animal foods, such as eggs, meat, and cheese, are staples of the keto diet. Consuming large quantities of these foods can increase the risk of kidney stones as they cause the blood and urine to become more acidic, leading to increased calcium excretion. The keto diet may also overload the kidneys with protein, and it is not recommended for individuals with chronic kidney disease due to the potential for acid buildup in the blood.
• Liver problems: The high-fat content of the keto diet means the liver has to metabolize large amounts of fat. This could worsen any existing liver conditions.
• Constipation: The keto diet is low in fibrous foods like grains and legumes, which can lead to constipation.
• Fuzzy thinking and mood swings: The keto diet restricts carbohydrates, which are the brain's preferred energy source. Low-carb diets may cause confusion and irritability due to a lack of sugar from healthy carbohydrates.
• Heart disease: The keto diet is associated with an increase in "bad" LDL cholesterol, which is a risk factor for heart disease. Additionally, the diet may lead to excessive consumption of saturated fats, further increasing the risk of heart disease.
• Low blood sugar: Low-carb diets like keto can help manage blood sugar levels in people with diabetes. However, individuals with type 1 diabetes may experience more episodes of low blood sugar (hypoglycemia), which can be life-threatening. Even those with type 2 diabetes who are taking insulin medications may be at risk.
• Bone health: Several studies have linked the keto diet to decreased bone strength and bone mineral density loss, especially in children with epilepsy.
• Chronic diseases and early death: Research suggests that low-carb diets focusing on animal foods may lead to higher death rates from heart disease, cancer, and all causes. However, vegetable-based low-carb diets have been associated with lower death rates from these causes.

Frequently asked questions