Keto Diet: Averaging 35 Carbs Daily – Good Or Bad?

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 to burn fat for fuel. To stay in ketosis, a person requires up to 50 grams of carbs per day, though some sources suggest that 20 grams or fewer is preferable. The keto diet was originally developed to treat epilepsy and is also being explored as a potential supplementary treatment for certain cancers. The therapeutic ketogenic diet restricts daily carbohydrate intake to less than 20 grams.

What is the keto diet?

The keto diet is a low-carb, high-fat diet that offers many health benefits. The diet involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it becomes very efficient at burning fat for energy. The keto diet is known to aid weight loss and can also help manage certain medical conditions like epilepsy, heart disease, and type 2 diabetes.

There are several versions of the keto diet, including the standard ketogenic diet (SKD), the cyclical ketogenic diet (CKD), the targeted ketogenic diet (TKD), and the high protein ketogenic diet. The SKD is the most researched and recommended version, typically consisting of 70% fat, 20% protein, and only 10% carbs.

On the keto diet, it is important to limit carb-based foods like grains, sugars, legumes, rice, potatoes, candy, juice, and most fruits. Instead, meals should consist of foods like meat, fish, eggs, butter, nuts, healthy oils, avocados, and low-carb vegetables.

While the keto diet has been advertised as a weight-loss solution, it is actually a medical diet that comes with serious risks and should not be attempted without consulting a doctor. Some potential risks include nutrient deficiency, liver and kidney problems, constipation, and fuzzy thinking or mood swings. Additionally, the keto diet is associated with an increase in "bad" LDL cholesterol, which is linked to heart disease.

What can I eat on keto?

The ketogenic (keto) diet is a high-fat, very low-carbohydrate, and moderate-protein diet. The keto diet works by getting your body to change the fuel it uses for energy. Normally, carbohydrates from your food are broken down into glucose, which is the body's main source of energy. But when you eat fewer carbs, your body starts to use fat as energy instead by turning it into substances called ketones.

This process is called ketogenesis, and it usually begins about 3 to 4 days after you start restricting your carb intake.

The keto diet typically limits carbs to 20–50 grams per day. While some people on keto count their total carb intake, others count net carbs. Net carbs refer to total carbs minus fibre. That’s because fibre is indigestible, so it can’t be broken down and absorbed by your body.

• Fish and seafood: Salmon, shrimp, and lobster are high in essential nutrients like omega-3 and B vitamins but very low in carbs.
• Meat and poultry: Turkey, beef, chicken, and sausages are high in fat and very low in carbs.
• Non-starchy vegetables: Broccoli, cauliflower, zucchini, bell peppers, and spinach are low in carbs but still contain fibre and plenty of micronutrients and antioxidants.
• Avocados: Avocados are high in vitamins, minerals, and healthy fats, and a whole avocado contains only 17 g of carbs.
• Berries: Strawberries, blackberries, raspberries, and blueberries are low in carbs and contain healthy antioxidants.
• Nuts and seeds: Pumpkin seeds, almonds, cashews, chia seeds, and flaxseeds are healthy, high in fat, and low in carbs.
• Eggs: Eggs are an easy and affordable source of fat and protein while also being low in carbohydrates.
• High-fat dairy products: Cheese, Greek yoghurt, cottage cheese, cream, and butter are low in carbs and high in fat, making them good choices for keto diets.
• Oils: Olive, avocado, canola, nut, and seed oils like flax and hemp oil are healthy sources of fat and contain no carbohydrates.
• High-cocoa chocolate: Chocolate with a cocoa content of 70% or more is a good source of antioxidants and can improve heart health.
• Coffee and tea without sugar: Tea and coffee are good options for a carb-free drink and are linked to a large range of health benefits.

How do I calculate my net carbs?

To calculate your net carbs, you must first look at the Nutrition Facts label on your food package. Note the number of total carbohydrates, fiber, and sugar alcohols.

The basic formula for calculating net carbs is:

> Net Carbs = Total Carbs – Fiber – Sugar Alcohols/2

This means that you subtract the amount of fiber and half the amount of sugar alcohol from the total number of carbohydrates.

For example, if a food product has 13 grams of total carbohydrates, 9 grams of fiber, and 2 grams of erythritol (a sugar alcohol), it would have 1 gram of net carbohydrates. The calculation would be: 13g – 9g – (2g/2) = 1g.

It's important to note that not all products contain sugar alcohols, so if this is the case, simply subtract the fiber amount from the total carbohydrates to get your net carbs.

Additionally, the way food labels are presented differs between countries. In the USA and Canada, the amount of fiber is included in the total carbohydrate value, whereas in Australia, the fiber has already been subtracted from the total carbohydrates. Therefore, if you live in Australia, you only need to subtract the sugar alcohols (if present) from the total carbohydrates to get your net carbs.

What are the benefits of a keto diet?

The ketogenic diet is a low-carb, high-fat, moderate-protein diet that puts the body into a state of ketosis, where fat is burned for energy instead of carbohydrates. Here are some of the benefits of a keto diet:

• Weight Loss: Low-carb diets are an effective way to lose weight. Studies have shown that people on low-carb diets lose more weight, faster, than those on low-fat diets.
• Appetite Suppression: Low-carb diets lead to an automatic reduction in appetite. Studies show that when people cut carbs and eat more protein and fat, they end up eating fewer calories.
• Reduced Abdominal Fat: Low-carb diets are very effective at reducing abdominal fat, which is associated with inflammation and insulin resistance.
• Reduced Triglycerides: Triglycerides are fat molecules that increase the risk of heart disease. Low-carb diets are very effective at lowering blood triglycerides.
• Increased 'Good' HDL Cholesterol: Low-carb diets tend to be high in fat, which leads to an increase in "good" HDL cholesterol.
• Reduced Blood Sugar and Insulin Levels: Low-carb diets can be particularly helpful for people with diabetes and insulin resistance. Studies show that cutting carbs lowers both blood sugar and insulin levels.
• Lower Blood Pressure: Low-carb diets are an effective way to lower blood pressure, reducing the risk of heart disease, stroke, and kidney failure.
• Effective Against Metabolic Syndrome: Metabolic syndrome is a condition associated with an increased risk of diabetes and heart disease. Low-carb diets effectively reverse all five key symptoms of metabolic syndrome.
• Improved 'Bad' LDL Cholesterol Levels: People who have high "bad" LDL are much more likely to have heart attacks. Low-carb diets increase the size of "bad" LDL particles, reducing their harmful effects, and may also reduce the number of total LDL particles in the bloodstream.
• Therapeutic for Brain Disorders: The keto diet has been used for decades to treat epilepsy in children who don't respond to drug treatment. It is also being studied for its effects on other brain conditions, such as Alzheimer's and Parkinson's disease.

What are the risks of a keto diet?

The keto diet is a low-carb, high-fat diet that is often used for weight loss. While it can be effective in this regard, it carries several risks that should be carefully considered before starting such a diet.

Firstly, the keto diet is associated with an increased risk of heart disease due to its high saturated fat content. This can lead to an increase in "bad" LDL cholesterol, which is a known risk factor for heart disease.

Secondly, the keto diet may lead to nutrient deficiencies, as it restricts nutrient-dense fruits, whole grains, and legumes. It may not provide sufficient amounts of vitamins and minerals such as calcium, vitamin D, magnesium, and phosphorus.

Thirdly, the diet can cause digestive issues and constipation due to its low fiber content. It may also lead to kidney problems, as the kidneys help metabolize protein, and the high protein content of the keto diet may overload them.

Additionally, the keto diet can cause what is known as the "keto flu," with symptoms such as an upset stomach, dizziness, decreased energy, and mood swings. This occurs as the body adapts to ketosis, which is the metabolic state the diet aims to achieve.

Furthermore, the keto diet may negatively impact bone health, with some studies showing a decrease in bone mineral density and an increase in blood markers for bone breakdown in those following the diet.

Lastly, the keto diet may increase the risk of chronic diseases and early death, particularly when the diet focuses on animal-based foods. Some studies have linked animal-based low-carb diets to higher rates of death from heart disease, cancer, and all causes.

It is important to consult with a healthcare professional before starting any new diet, especially one as restrictive as the keto diet. While it may offer short-term benefits, it also carries significant risks that should not be overlooked.

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