Carb Consumption: Staying In Ketosis With 30 Grams

The ketogenic (keto) diet limits carbohydrates and replaces them with fats, putting the body into a state of ketosis. The number of carbs one can consume and stay in ketosis varies from person to person but is generally between 20 and 50 grams per day. Net carbs are calculated by subtracting the grams of dietary fibre from the total grams of carbs. Most people eat between 25 and 50 grams of carbs per day, or 5-10% of their total calories on the ketogenic diet.

The ideal number of carbs to consume daily to stay in ketosis is between 20 and 50 grams

Will 30 Carbs Keep Me in Keto?

Factors Affecting Carb Limit

Several factors can influence the number of carbs one can consume while staying in ketosis, including physical activity, stress levels, sleep, and how adapted the body is to the keto diet. For example, those who engage in intense workouts may be able to consume more than 50 grams of carbs without getting kicked out of ketosis. On the other hand, individuals who have followed a high-carb diet for many years may need to cut their carbs further to reach ketosis.

Determining Your Carb Limit

To determine your personal carb limit, it is recommended to start with an upper limit of 50 grams per day and gradually reduce it by 5 grams every few days while monitoring ketone levels. This approach helps identify the number of carbs that keep you in ketosis and avoids the unpleasant symptoms of the "keto flu."

Types of Carbs to Consume and Avoid

When following a keto diet, it is crucial to choose foods with minimal carbs per serving. In general, non-starchy vegetables, berries, and dark chocolate (70% cocoa or more) are keto-friendly options. On the other hand, bread, baked goods, traditional sweeteners, high-carb fruits, pasta, potatoes, and rice are among the foods to be avoided due to their high carbohydrate content.

Benefits of a Keto Diet

A keto diet, characterized by high fat and low carb intake, offers several potential benefits. It can lead to weight loss, improve glycemic control, and reduce inflammation, thereby lowering the risk of conditions such as Alzheimer's and heart disease. Additionally, the diet may help manage type 2 diabetes by lowering blood sugar levels.

Net carbs are the total carbs minus dietary fibre and sugar alcohols

Net carbs are calculated by subtracting the number of grams of dietary fibre and sugar alcohols from the total grams of carbohydrates.

The body can absorb net carbs, also known as digestible carbs. Dietary fibre is a type of carbohydrate that the body cannot digest and so cannot be transformed into glucose for energy. Fibre passes directly into the colon and does not raise blood glucose levels. Similarly, sugar alcohols are carbohydrates that the body only partially absorbs into the bloodstream and then excretes in urine. They are commonly used as artificial sweeteners and do not significantly affect blood sugar.

Calculating net carbs can be beneficial for those on a ketogenic diet as it allows them to eat slightly more total carbs throughout the day, providing more flexibility. However, some people choose to stick to a more restrictive diet of 30-50 total carbs daily, which guarantees they will stay in ketosis.

It is important to note that the concept of net carbs is controversial and not recognised by the FDA. The FDA recommends using the total carbohydrates listed on nutrition labels. Counting net carbs can also be confusing due to conflicting and outdated information.

The Standard American Diet (SAD) includes processed carbs like white bread, pastries, cookies, and pasta

The Standard American Diet (SAD) is a diet high in refined and processed foods (63% of calories), animal-based foods (25% of calories), and minimal plant-based foods (12% of calories). The plant-based foods that are consumed tend to be processed, like French fries. The SAD is also defined by the total number of daily calories consumed. From the 1950s to 2008, the average calorie intake increased from 1,900 kcal per person to 2,661.

The SAD includes processed carbs like white bread, pastries, cookies, and pasta. Many dietitians recommend avoiding these simple sugars or "bad carbs" and instead consuming more complex carbs like those found in lentils, beans, brown rice, whole grains, and starchy vegetables. This is because the "healthy carbs" recommended by the USDA spike insulin levels, kicking the body out of a ketogenic state.

The SAD is associated with various health issues. Firstly, it is linked to obesity, with Americans consuming greater amounts of poorer quality foods. Secondly, it is connected to an increased risk of chronic diseases, such as diabetes and cancer. This is partly due to the high intake of refined carbohydrates, which cause high blood sugar and, in turn, increased inflammation in the body. This inflammation is a contributing factor to various diseases, including heart disease, metabolic syndrome, diabetes, cancer, and autoimmune conditions.

In addition to the health implications, the SAD also has a negative environmental impact. Animal food production and processing contaminate US freshwater, with over 50% of US streams no longer able to sustain aquatic life. It also contributes to the production of greenhouse gases.

To calculate net carbs, subtract fibre content from the number of total carbs

To calculate net carbs, you need to subtract the fibre content from the number of total carbs. This is because fibre is a type of carbohydrate that the body cannot digest and turn into glucose for energy. It passes through the body undigested, and so it does not count as a net carb.

Net carbs are sometimes referred to as digestible or impact carbs. They are the carbs that are absorbed by your body and used for energy. Simple carbs are found in things like table sugar and pasta, while complex carbs are found in vegetables, whole grains, nuts and fruits, which are usually high in fibre.

The calculation for net carbs is as follows:

Total Carbs (g) – Fibre (g) = Net Carbs

For example, if a food contains 20 grams of total carbs and 10 grams of fibre, you would subtract 10 from 20, giving you 10 grams of net carbs. This is the amount of carbohydrate that the body can digest into glucose.

It is important to note that the Food and Drug Administration (FDA) does not recognise the term "net carbs" and instead recommends using the total carbohydrates listed on nutrition labels. However, calculating net carbs can be beneficial for people trying to manage their blood sugar or lose weight, as it provides a more accurate picture of the amount of carbohydrates that will be digested and used for energy.

Additionally, when calculating net carbs for processed foods, you may also need to consider the sugar alcohol content. Sugar alcohols are used to sweeten many low-carb foods, and they are only partially absorbed by the body. In most cases, you can subtract half of the sugar alcohol content from the total carbs. However, for the sugar alcohol erythritol, you can subtract the total amount from the total carbs.

For example, if a food contains 20 grams of total carbs, 10 grams of fibre, and 10 grams of sugar alcohols, you would subtract 10 grams of fibre and 5 grams of sugar alcohols (half of 10) from the total carbs. This would give you a final calculation of 20 – 10 – 5 = 5 grams of net carbs.

By subtracting the fibre content and, in some cases, sugar alcohols, from the total carb count, you can get a more accurate understanding of the amount of carbohydrates that will impact your body and energy levels.

To stay in ketosis, it is recommended to eat whole, unprocessed foods

To enter and remain in ketosis, it is recommended to limit your daily carb intake to 30 to 50 grams of carbs per day. This can be achieved by eating whole, unprocessed foods such as meat, eggs, low-starch vegetables, nuts, and healthy fats like avocados, olive oil, and MCT oil. These foods ensure a quality micronutrient intake and help maintain ketosis by keeping blood sugar levels stable.

Whole, unprocessed foods are recommended over processed keto foods because they provide a more nutritious diet and help the body stay in ketosis. Processed keto foods often contain higher levels of sodium and preservatives, which can be detrimental to health. They may also contain hidden sugars, additives, and unhealthy fats that can interfere with ketosis. Additionally, the complex formulation for net carbs in processed foods can dilute nutrition and affect absorption rates.

It is important to note that not all processed foods are inherently bad. Some clean processed keto options include grass-fed beef jerky, nitrate-free bacon, and sugar-free nut butter. These options are minimally processed and have limited added ingredients. However, it is crucial to balance processed foods with whole, unprocessed options to maintain a successful ketogenic lifestyle.

To stay in ketosis, it is best to focus on consuming whole, unprocessed foods such as meat, eggs, low-starch vegetables, nuts, and healthy fats. These foods provide essential nutrients and help maintain stable blood sugar levels, which are key to staying in ketosis. By avoiding highly processed foods and their potential negative impacts on ketosis, individuals can maximize the health benefits of the ketogenic diet.

Frequently asked questions