Keto Carb Confusion: Where Do They Come From?

The keto diet is a low-carb, high-fat diet that involves taking an extremely low amount of carbohydrates and substituting them with fat to stimulate the body's fat-burning processes. The keto diet is used to help reduce the frequency of epileptic seizures in children and aid weight loss. Carbohydrates, or carbs, are one of the macronutrients found in food. Starches and sugars are the two basic types of carbs in food. Starches are made up of long chains of individual glucose (sugar) units that are linked together, while sugars are much shorter chains. Net carbs are all the carbohydrates in food that can be absorbed and used by the body for energy, while total carbs include all types of carbohydrates, including fibre and sugar alcohols, which are not fully absorbed by the body.

Net carbs vs. total carbs

The keto diet is a low-carb, high-fat diet. It involves taking a very low amount of carbohydrates and substituting them with fat to stimulate the body's fat-burning processes.

When starting a ketogenic diet, you may come across the terms "net carbs" and "total carbs". Net carbs are all the carbohydrates in food that can be absorbed and used by the body for energy. On the other hand, total carbs include all types of carbohydrates, including fiber and sugar alcohols, which are not fully absorbed by the body.

Net carbs are determined by removing fiber and sugar alcohols from the total carbohydrates count. Total carbs include all carbohydrates present in food.

The keto net carb diet is a low-carb, high-fat diet that aims to bring the body into a state of ketosis. This is achieved by limiting daily carbohydrate consumption to 20-50 grams. On the other hand, the total carb diet allows for a higher amount of carbohydrates and may include more whole grains and fruits.

When following the keto diet, only net carbs are counted when calculating your daily consumption. This is because net carbs are the carbohydrates that raise your blood sugar and kick you out of ketosis. Fiber and sugar alcohols, on the other hand, are not digested like other carbohydrates. They pass intact into the colon, where they are fermented by bacteria or eliminated in feces. Therefore, they do not count towards your daily carb limit.

Calculating net carbs is simple. First, determine the total amount of carbohydrates in a food or meal by checking the nutrition label. Then, determine the amount of fiber in the food or meal and subtract this amount from the total carbohydrates. The result is the net carb count. For example, if a food has 20 grams of total carbohydrates and 8 grams of fiber, the net carb count would be 12 grams (20 grams - 8 grams = 12 grams).

Benefits of Net Carbs vs. Total Carbs

Switching to tracking net carbs instead of total carbs can make the keto diet less restrictive. For example, on a 20-gram net carb daily limit, you can still eat avocados, berries, nuts, and many low-carb veggies. On the other hand, a 20-gram total carb limit would restrict these foods. Additionally, most people could benefit from eating more fiber, which is linked to better digestive and cardiovascular health.

Potential Challenges

One potential challenge of focusing on net carbs instead of total carbs is that it may be difficult to determine how much fiber to subtract from the total carb count, especially when it comes to added fiber in keto and low-carb products. It is recommended to only subtract the fiber that naturally occurs in whole foods and to test your blood glucose and ketone levels after consuming products with added fiber to see how your body responds.

Understanding the distinction between net carbs and total carbs is crucial for achieving your keto diet goals. Most dietitians advise focusing on total carbohydrate consumption as the accurate measurement, as it includes all carbohydrates present in food. However, when it comes to calculating your daily carb intake on the keto diet, only net carbs are counted.

Starches and sugars

Sugars, on the other hand, are much shorter chains compared to starches. They are usually two sugar molecules linked together, such as sucrose (glucose and fructose) or lactose (glucose and galactose). Sugars are found in whole foods such as many plants and dairy products, but aside from fruits and root vegetables like carrots and beets, these foods don't taste very sweet. Most vegetables, nuts, and seeds only contain tiny amounts of sugar. Examples of whole foods that contain sugar include milk, yogurt, and kefir.

Processed and packaged foods often contain added sugars. Food manufacturers typically add refined sugar or high-fructose corn syrup to their products, although they sometimes use honey or other "natural" sugars. Sugar is absorbed and can raise blood sugar levels, whether it comes from whole or refined grains, fruits, vegetables, or sugar itself.

Ketosis

To achieve ketosis, one must drastically reduce their carbohydrate intake. The keto diet recommends consuming less than 20 to 50 grams of carbs per day. This typically takes a few days to a week or more to achieve, depending on individual factors such as physical activity level and previous diet composition. Intermittent fasting can help expedite the process.

During ketosis, the body breaks down fat to produce ketones, which become the main energy source for the body and brain. The fat used to create ketones can come from dietary sources or the body's fat stores. While the liver naturally produces small amounts of ketones, it ramps up production when glucose and insulin levels decrease due to low carb intake. As a result, blood ketone levels increase during ketosis.

The keto diet is high in fat, moderate in protein, and low in carbohydrates. It typically consists of 70% to 80% fats, 10% to 20% proteins, and 5% to 10% carbohydrates. This shift in macronutrient composition changes the way the body uses food, forcing it to rely on fat and ketones for energy instead of glucose.

Health benefits

The keto diet is a low-carb, high-fat diet that can have several health benefits. Here are some of the potential health benefits of the keto diet:

Weight Loss

The keto diet is well known for its weight loss benefits. By reducing carbohydrate intake and increasing fat intake, the body is forced to use fat as its primary energy source instead of carbohydrates. This leads to a reduction in appetite, increased feelings of fullness, and increased fat burning, resulting in weight loss.

Improved Blood Sugar Control

The keto diet can help improve blood sugar control, making it beneficial for people with diabetes or insulin resistance. By reducing carbohydrate intake, blood sugar and insulin levels decrease, which can lead to better blood sugar management.

Reduced Inflammation

The keto diet has been shown to reduce inflammation in the body. When following the keto diet, the body produces ketones, specifically BHB (ß-hydroxybutyrate), which has strong anti-inflammatory properties. Additionally, the keto diet promotes the consumption of anti-inflammatory foods such as eggs, olive oil, and avocados.

Reduced Risk of Heart Disease

Despite concerns about the high-fat content of the keto diet, it has been shown to improve heart health. The keto diet can lead to a decrease in total cholesterol, a decrease in triglycerides, and an increase in HDL ("good") cholesterol. These changes can reduce the risk of cardiovascular disease and improve overall heart health.

Improved Brain Function

The keto diet has been found to have potential benefits for brain function and neurological disorders. The ketones produced during the keto diet provide neuroprotective benefits, strengthening and protecting the brain and nerve cells. The keto diet has been studied as a complementary treatment for Alzheimer's disease, Parkinson's disease, and epilepsy.

Reduced Risk of Certain Cancers

Some research suggests that the keto diet may help prevent or treat certain cancers. By reducing blood sugar, the keto diet may lower the risk of insulin-related complications, which have been linked to some cancers. Additionally, the keto diet may cause more oxidative stress in cancer cells than in normal cells, leading to their death.

While the keto diet has potential health benefits, it is important to note that it may also have some risks and adverse effects. It is always recommended to consult with a healthcare professional before starting any new diet, especially if you have existing health conditions.

Food sources

The keto diet is a low-carb, high-fat diet. It involves consuming a very low amount of carbohydrates and substituting them with fat to stimulate the body's fat-burning processes. The keto diet is high in fat, moderate in protein, and low in carbohydrates. The standard keto diet consists of 70% to 80% fats, 10% to 20% proteins, and 5% to 10% carbohydrates.

Carbohydrates, or "carbs," are one of the macronutrients found in food. There are two basic types of carbs: starches and sugars. Starches are made up of long chains of individual glucose (sugar) units linked together. Starchy foods generally don't taste sweet. Sugars, on the other hand, are much shorter chains and are found in whole foods such as many plants and dairy products.

• Low-carb vegetables: Leafy greens such as kale, Swiss chard, spinach, and broccoli are allowed.
• Healthy fats: Oils such as olive oil, canola oil, and avocado are good sources of healthy fats.
• Protein sources: Meat, poultry, fish, and eggs are recommended protein sources.
• Low-carb fruits: Berries, tomatoes, and avocados are some of the low-carb fruits that can be consumed in small portions.
• Dairy products: Cheese, heavy cream, and sour cream are allowed in moderation.

It is important to note that while the keto diet allows for some carbohydrates, it restricts carbs from all sources. This means cutting out bread, cereal, grains, and significantly reducing fruit and vegetable intake.

Additionally, net carbs are an important concept in the keto diet. Net carbs refer to the amount of carbohydrates in food that can be absorbed and used by the body for energy, excluding fiber and sugar alcohols, which are not fully absorbed. Most keto diets aim for between 20 to 50 grams of net carbs per day to induce a state of ketosis, where the body uses ketones created from fat metabolism as its primary energy source instead of glucose.

In summary, the keto diet involves a significant reduction in carbohydrate intake, focusing on low-carb vegetables, healthy fats, protein sources, and some low-carb fruits and dairy.

Frequently asked questions