Keto Carb Counting: How Many Carbs Are Optimal?

The ketogenic diet is a low-carb, high-fat diet that has been used to help with weight loss and manage certain health conditions. To stay in ketosis, a person needs to consume no more than 50 grams of net carbs per day, and for some, as low as 20-30 grams. Net carbs are the total carbs minus the sugar, alcohols, and fiber. Total carbs include all carbohydrates present in food, including those that are not fully absorbed by the body, such as fiber and sugar alcohols. The keto diet involves taking an extremely low amount of carbohydrates and substituting them with fat to stimulate the body's fat-burning processes.

How to calculate net carbs

To calculate net carbs, you need to subtract the amount of fibre and sugar alcohols from the total number of carbohydrates. Net carbs are the amount of carbohydrates that are absorbed by the body. Fibre and sugar alcohols are not absorbed into the bloodstream and are therefore not counted towards your net carb allowance.

• Determine the total carb content by looking at the nutrition label on the food.
• Identify the amount of fibre and any sugar alcohols (sometimes listed as "erythritol").
• Subtract the amount of fibre and half the amount of sugar alcohols from the total carb content.

For example, if a food has 20g of total carbs, 8g of fibre, and 5g of sugar alcohols, the calculation would be:

20g total carbs – 8g fibre – 2.5g sugar alcohols = 9.5g net carbs.

It is important to note that the Food and Drug Administration (FDA) does not recognise the term "net carbs" and recommends using the total carbohydrates listed on nutrition labels. Additionally, the calculation for net carbs may vary for people with diabetes, as it can help them determine their insulin needs.

The keto diet is a popular low-carb, high-fat diet that aims to keep net carbs below 50g per day to stay in ketosis. By focusing on net carbs, individuals can ensure they are still getting essential fibre while adhering to their carb allowance.

High-carb foods to avoid

The keto diet is a high-fat, low-carb, and moderate-protein diet. The aim is to enter a metabolic state called ketosis, where the body burns fat for energy instead of carbohydrates. To stay in ketosis, it is recommended to consume no more than 50 grams of net carbs per day. Net carbs are calculated by subtracting the amount of fibre and sugar alcohols from the total carbohydrate amount.

Bread, Pasta, Rice, and Other Refined Carbs

White bread, pasta, rice, pastries, and tortillas are high in carbs and can prevent you from reaching a ketogenic state. For example, a slice of white sandwich bread contains 27.3 grams of carbs, and a regular white flour tortilla contains 72 grams of carbs. Instead, you can try mashed or riced cauliflower or low-carb bread made from eggs, nuts, and seeds.

Beer and Mixed Drinks

Beer, liqueurs, and mixed drinks containing soda, juices, purees, and liqueurs are high in carbs and low in nutrients. For example, a 12-ounce can of Coca-Cola has 39 grams of carbs. If you want to drink alcohol, choose dry red or white wine, or hard liquor, which provide around 5 grams of carbs or less per serving.

Honey, Syrup, and Sugar

Honey, agave syrup, and maple syrup are concentrated sources of sugar and can easily exceed your daily carb limit. For example, 1 tablespoon of honey contains 17 grams of carbs. These sweeteners can also cause blood sugar spikes and disrupt ketosis.

Fruit Juice

Fruit juice is high in natural sugar and low in dietary fibre, which is important for proper digestion. It can cause blood sugar spikes and prevent you from maintaining ketosis.

Sweetened Condiments

Ketchup, barbecue sauce, and sweet chilli sauce are high in sugar and low in nutrients and fibre. For example, a 9-gram packet of ketchup contains 3 grams of carbs. These condiments can be easily overconsumed, quickly exceeding your daily carb limit.

Glazed or Honey-Baked Ham

Honey-baked ham is cooked with a honey-butter blend and coated with a spiced sugar mix. The added sugar can prevent you from reaching or maintaining ketosis. Deli ham, on the other hand, has less than 1 gram of carbs per slice.

Low-Fat or Light Margarine

Low-fat or light margarine is often recommended for weight loss, but it is low in fat, which is your main source of fuel on the keto diet. Instead, opt for unsalted butter or regular margarine to increase your fat intake and maintain ketosis.

Dried Fruit or Trail Mix

When fruit is dried, its sugar becomes concentrated, resulting in high carb content in small serving sizes. For example, a single Medjool date (24 grams) has 18 grams of carbs. Mixed dried fruit and trail mix, which often includes chocolate, candies, or sugar-coated nuts, should also be avoided.

Low-Fat Diet Foods

Foods marketed as low-fat often contain added sugar to compensate for the reduced fat content. This includes low-fat yoghurt, mayonnaise, salad dressings, peanut butter, and milk. These foods can be high in carbs and should be avoided or limited on the keto diet.

Potatoes and Other Starchy Vegetables

White and sweet potatoes, peas, corn, beets, and carrots are high in carbs and should be avoided or limited. For example, a medium sweet potato contains about 20 grams of carbs. If you're craving starchy vegetables, try lightly grating them onto a salad or bowl in small amounts.

Sweetened Yogurt or Dairy

Flavoured and sweetened yoghurt and cottage cheese can add significantly to your carb count. For example, one cup of whole milk has 11 grams of carbs. Instead, opt for plain, full-fat yoghurt or cottage cheese, or unsweetened almond or soy milk, which have fewer carbs.

Certain Fresh Fruits

Fruits like mangoes, bananas, grapes, and raisins are naturally high in carbs and could prevent you from reaching or maintaining ketosis. While these fruits provide an array of nutrients and dietary fibre, they should be consumed in moderation on the keto diet.

Beans and Other Legumes

Legumes like beans, lentils, and chickpeas are high in carbs and may be challenging to incorporate into a keto diet. However, green beans and black soybeans have a lower carb content and can be included in small portions.

Quinoa and Other Grains

Grains like quinoa and millet are too high in carbs to be a staple in your keto diet. For example, half a cup of cooked quinoa has 20 grams of carbs. If you want to include quinoa, use it as a garnish rather than a main component of your meal.

Carrots

Although carrots are packed with vitamin A, they are starchy and can easily exceed your keto carb limit. One medium carrot has 4.1 grams of net carbs. Red bell peppers, on the other hand, are non-starchy and have fewer carbohydrates.

Soda

Soda is high in sugar and should be avoided on the keto diet. For example, a 12-ounce can of cola has 36.8 grams of sugar. Diet soda is technically allowed, but sparkling water is a better choice as it doesn't contain artificial sweeteners.

Butternut Squash

Butternut squash is a nutrient-packed vegetable, but it is too high in carbs for the keto diet. One cup of cubed butternut squash has more than 15 grams of net carbs. Spaghetti squash, on the other hand, can be included in small amounts, such as half a cup of cooked spaghetti squash as "noodles."

Net carbs vs total carbs

The keto diet is a low-carb, high-fat diet. The body enters a state of ketosis when it uses ketones created from fat metabolism as its primary energy source instead of glucose. To enter and stay in ketosis, a person must consume no more than 50 grams of net carbs per day.

Total Carbs

Total carbs include all types of carbohydrates, including dietary fiber and sugar alcohols, which the body does not fully absorb. Total carbs are listed on a food's nutrition label.

Net Carbs

Net carbs are all the carbohydrates in food that can be absorbed and used by the body for energy. Net carbs are determined by removing dietary fiber and sugar alcohols from the total carbohydrates count. Net carbs are the ones that are absorbed into your body. The body is able to absorb net carbs, also called digestible carbs.

How to Calculate Net Carbs

To calculate net carbs, first determine the total amount of carbohydrates in a food or meal by checking the nutrition label. Then, determine the amount of dietary fiber in the food or meal. Finally, subtract the amount of dietary fiber from the total amount of carbohydrates. The result is the net carb count.

Most dietitians advise focusing on total carb consumption instead of net carbs as the accurate measurement. However, if you are following a ketogenic diet, you should count net carbs rather than total carbs. This is because the ketogenic diet puts the body into ketosis, in which it uses fat for energy instead of carbs. Counting net carbs allows for the subtraction of fiber, which is a non-digestible carbohydrate, from the total carb count. That gives you a better idea of how many digestible carbs you are consuming and whether you are staying within your carbohydrate target.

How to stay in ketosis

To stay in ketosis, it is important to understand the difference between net carbs and total carbs. Net carbs are the number of carbohydrates in food that can be absorbed and used by the body for energy. Total carbs include all types of carbohydrates, including fiber and sugar alcohols, which are not fully absorbed by the body.

On the ketogenic diet, only net carbs are counted when calculating your daily consumption. The keto diet typically restricts net carbs to 20-50 grams per day, with some people needing to stay under 30 grams to reach ketosis. To calculate net carbs, subtract the amount of fiber and half the amount of sugar alcohols from the total amount of carbohydrates.

• Plan your meals in advance to ensure you are sticking to your daily carb and calorie limits.
• Measure portions using a food scale or measuring cups to accurately track how much you are eating.
• Stay hydrated by drinking plenty of water, which can also help reduce keto flu symptoms.
• Choose high-quality fats like avocado, olive oil, and fatty fish, and make sure you are getting enough fat in your diet.
• Get enough protein from sources like lean meats, fish, and eggs to stay full and support your body's needs.
• Track all carbs, including those in fruits, vegetables, and grains, to ensure you are staying within your daily limit.
• Focus on tracking net carbs, not total carbs, for a more accurate reflection of your keto progress.
• Be patient and give your body time to adjust to the keto diet. It can take a few days to overcome unpleasant symptoms and several weeks for your body to fully adapt.

Best low-carb foods

The ketogenic (keto) diet is a high-fat, low-carb, and moderate-protein diet. The diet is designed to put the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. 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 in a serving.

Meats and Seafood

Fresh meat and poultry contain no carbs and are rich in B vitamins and minerals. Examples include beef, veal, lamb, pork, chicken, and turkey. Game meats such as venison, bison, and ostrich are also good options.

When it comes to seafood, fatty fish like salmon, sardines, mackerel, and tuna are excellent choices. They are carb-free and rich in B vitamins, potassium, selenium, and omega-3 fats. Other zero-carb seafood options include shrimp, lobster, octopus, and clams.

Dairy

Cheese is a great option for the keto diet as it is low in carbs and high in fat. Examples include cheddar, cream cheese, mascarpone, and Mexican blend cheese.

Plain Greek yogurt and cottage cheese are also suitable, but they contain some carbs, so they should be consumed in moderation.

Eggs

Eggs are a perfect addition to a keto diet. They are high in protein and contain less than 1 gram of carbs per large egg. They also promote feelings of fullness and contain antioxidants that protect eye health.

Nuts and Seeds

Nuts and seeds are healthy, high in fat, and low in net carbs. Good choices include macadamia nuts, pecans, Brazil nuts, chia seeds, and flaxseeds.

Healthy Oils

Healthy oils like extra virgin olive oil, grass-fed butter or ghee, and MCT oil are perfect for meeting your fat needs without increasing carb intake.

Non-Starchy Vegetables

Non-starchy vegetables are low in calories and carbs but high in nutrients. Examples include broccoli, cauliflower, green beans, bell peppers, zucchini, spinach, and leafy greens.

Dark Chocolate and Cocoa Powder

Dark chocolate with a minimum of 70% cocoa solids is a tasty treat on the keto diet. It is important to consume it in moderation, as it still contains some carbs.

Unsweetened Coffee and Tea

Coffee and tea are carb-free and can be enjoyed freely on the keto diet. They have numerous health benefits, including a reduced risk of cardiovascular disease and improved alertness and mood.

Low-Carb Fruits

Although most fruits are too high in carbs for the keto diet, berries are an exception. Raspberries, strawberries, blackberries, and blueberries are low in carbs and high in fibre.

In summary, a well-planned keto diet includes a variety of nutritious, low-carb foods. By focusing on these foods and tracking net carb intake, individuals can stay within their daily carb limit and maintain ketosis.

Frequently asked questions