Keto Carbs Minus: Understanding The Basics Of Ketogenic Diets

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. It involves significantly cutting back on carbohydrates, so that your body enters a metabolic state called ketosis, in which it burns fat for fuel.

On a keto diet, you typically limit your carb intake to 20-50 grams per day, and may need to go under 50 grams to reach ketosis. This means avoiding foods like bread, tortillas, cakes, sugar, most fruits and fruit juice, starchy vegetables like potatoes and sweet potatoes, and grains like rice and pasta.

Instead, you can eat animal proteins like fish, meat, and eggs; dairy products like cheese, Greek yoghurt, and cottage cheese; vegetables like spinach, kale, broccoli, and peppers; healthy fats like olive oil, butter, and ghee; nuts and seeds; and dark chocolate and cocoa powder.

The keto diet has been shown to have several benefits, including weight loss, improved metabolic health, and better blood sugar control. However, it is very restrictive and may be hard to follow long-term. It may also have side effects like constipation, the keto flu, bad breath, hair loss, and damaged gut health.

What are net carbs?

Net carbs refer to the amount of carbohydrates that are absorbed by your body. Net carbs are calculated by subtracting the fibre from the total number of carbohydrates.

The term "net carbs" is disputed among nutrition experts and is not recognised by the Food and Drug Administration (FDA). The FDA recommends using the total number listed on nutrition labels.

Net carbs are sometimes referred to as digestible or impact carbs. They include both simple and complex carbs. Simple carbs are found in fruits, vegetables, milk, honey and syrup, while complex carbs are found in grains and starchy vegetables like potatoes.

When you eat a carb-containing food, enzymes in your small intestine break down the carbs into individual sugar units that can be absorbed by your body. Fibre is a type of carb that is not absorbed in the small intestine and passes directly into the colon.

Calculating net carbs can be beneficial for people on a keto or low-carb diet. For example, a medium avocado contains 17.1 grams of total carbs, 13.5 grams of which is fibre. So the net carbs would be 3.6 grams.

However, it's important to note that not all experts on carb-restricted diets agree on this calculation. For people with type 1 diabetes, fibre may trigger the release of hormones that raise blood sugar. Therefore, you can either subtract the fibre carbs to get the net carbs or count the total carbs, depending on your preference and tolerance.

How to calculate net carbs

'Net carbs' refers to the total amount of digestible carbohydrates in a food product or meal. Net carbs are calculated by subtracting indigestible carbohydrates (such as fibre and some sugar alcohols) from the total amount of carbohydrates.

Calculating Net Carbs in Whole Foods

To calculate net carbs in whole foods, subtract the fibre content from the total number of carbohydrates. For example, an avocado contains 17.1 grams of total carbohydrates, 13.5 grams of which are fibre. Therefore, the avocado contains 3.6 grams of net carbs (17.1 grams total carbohydrates – 13.5 grams fibre = 3.6 grams net carbs).

Calculating Net Carbs in Processed Foods

To calculate net carbs in processed foods, it is necessary to look at the nutritional information on the packaging. First, subtract the amount of fibre from the total number of carbohydrates. Then, subtract half the amount of sugar alcohols listed. For example, a product containing 23 grams of total carbohydrates, 9 grams of fibre, and 11 grams of sugar alcohols would have 8.5 grams of net carbs (23 grams total carbohydrates – 9 grams fibre – 5.5 grams sugar alcohols = 8.5 grams net carbs).

Other Considerations

It is important to note that the concept of net carbs is controversial and not recognised by the Food and Drug Administration (FDA). The FDA recommends using the total number of carbohydrates listed on nutrition labels. Additionally, people with diabetes should consult a doctor or dietitian before starting a low-carb diet, as it may affect their insulin intake.

What are the health benefits of keto?

The keto diet is a high-fat, moderate-protein, and low-carb eating approach. It is often undertaken by people who want to lose weight, but it also has several other health benefits.

Weight Loss

The keto diet can be an effective way to lose weight. This is because low-carb diets act to rid excess water from your body, lowering insulin levels and leading to rapid weight loss. Studies comparing low-carb and low-fat diets have shown that people on low-carb diets lose 2–3 times as much weight, without feeling hungry.

Improved Heart Health

The keto diet can help lower blood pressure and reduce blood sugar and insulin levels, which are risk factors for heart disease. It can also increase levels of 'good' HDL cholesterol and lower levels of 'bad' LDL cholesterol.

Brain Function

Some studies suggest that the ketones produced during the keto diet provide neuroprotective benefits, strengthening and protecting the brain and nerve cells. This may help prevent or manage conditions such as Alzheimer's disease.

Epilepsy

The keto diet has been used to treat epilepsy in children since the 1920s. It can reduce the number of seizures in children who have not responded to other treatments, with some children becoming seizure-free.

Polycystic Ovary Syndrome (PCOS)

A high-carbohydrate diet can cause adverse effects in people with PCOS, such as skin problems and weight gain. A keto diet may help improve several markers of PCOS, including fasting insulin levels.

Type 2 Diabetes

The keto diet can help improve blood sugar control in people with type 2 diabetes, and may even reverse the condition. This is because carbohydrates raise blood sugar much more than protein or fat.

Metabolic Syndrome

The keto diet can help treat metabolic syndrome by improving several markers, including blood pressure, blood sugar, and HDL cholesterol levels.

Fatty Liver Disease

A keto diet may help reduce or reverse non-alcoholic fatty liver disease (NAFLD) by lowering insulin levels and reducing liver fat.

Other Potential Benefits

The keto diet may also help with bipolar disorder, irritable bowel syndrome (IBS), and acne.

What foods can you eat on keto?

A ketogenic diet is a low-carb, high-fat diet. It can be effective for weight loss and certain health conditions, and has been demonstrated in many studies.

Animal Proteins

• Fish and shellfish, such as salmon, sardines, mackerel, and tuna, are very keto-friendly. They are carb-free and rich in B vitamins, potassium, and selenium.
• Meat and poultry are considered staple foods on the keto diet as they contain no carbs and are rich in B vitamins and minerals.
• Eggs are an extremely healthy protein source as they contain less than 1 gram of carbs and about 6 grams of protein. They also trigger hormones that increase feelings of fullness.

Dairy and Dairy Alternatives

• Cheese is very low in carbs and high in fat, making it great for the keto diet.
• Plain Greek yogurt and cottage cheese are nutritious, high-protein foods that can be eaten in moderation on keto.
• Cream and half-and-half are very low in carbs and high in fat, making them ideal for keto.
• Unsweetened plant-based milk, such as soy, almond, and coconut milk, are keto-friendly.

Vegetables

• Green leafy veggies are extremely low in carbs and rich in vitamins, minerals, and antioxidants.
• Summer squashes, such as yellow squash and zucchini, are extremely versatile and low in carbs.
• Avocados and olives are unique among vegetables as they are fairly high in fat and low in net carbs.
• Other non-starchy vegetables, such as cauliflower, spaghetti squash, jicama, and turnips, are low in calories and carbs yet full of nutrients and antioxidants.

Other Plant-Based Foods

• Nuts and seeds are healthy, high in fat, and low in carbs.
• Berries, particularly raspberries and strawberries, are low in carbs and high in fiber.
• Shirataki noodles are a fantastic addition to the keto diet as they are low in net carbs and calories.
• Dark chocolate and cocoa powder are delicious sources of antioxidants. Dark chocolate may also reduce the risk of heart disease.

Fats and Oils

• Olive oil is high in oleic acid, a monounsaturated fat that has been found to decrease heart disease risk factors.
• Butter and ghee are good fats to include in the keto diet as they are carb-free or contain only trace amounts of carbs.

Beverages

• Unsweetened coffee and tea are healthy, carb-free drinks that can lower the risk of cardiovascular disease.
• Unsweetened sparkling water is a keto-friendly alternative to soda.

What are the downsides of keto?

The keto diet is extremely strict and difficult to maintain. It is not recommended for people with certain medical conditions, such as liver or kidney problems, or a history of eating disorders.

The keto diet can also lead to several side effects and health risks, including:

• Dehydration: The keto diet can cause water loss before fat loss, leading to dehydration.
• Gastrointestinal issues: Common side effects include constipation, diarrhoea, nausea, and vomiting.
• Kidney stones: The diet's focus on animal-based and high-fat foods can increase the risk of kidney stones.
• Nutrient deficiencies: The restriction of fruits and vegetables can lead to deficiencies in important vitamins and minerals.
• Reduced athletic performance: Research has shown that a ketogenic diet may negatively impact physical performance and energy levels, especially for high-intensity activities.
• Heart disease risk: The high consumption of saturated fats and animal-based proteins associated with the keto diet may increase the risk of heart disease.
• Keto flu: Some people may experience symptoms such as upset stomach, dizziness, decreased energy, and mood swings during the initial stages of the diet.
• Weight regain: Due to the difficulty of maintaining the diet long-term, people may regain weight when they return to their previous eating patterns.

Frequently asked questions