What are net carbs and total carbs. How do they differ on a ketogenic diet. Why is understanding these concepts crucial for keto success. What foods should you eat and avoid on keto. How can you calculate net carbs effectively.

Understanding Net Carbs and Total Carbs: The Foundation of Keto Success

The ketogenic diet has gained immense popularity for its potential to promote weight loss and improve overall health. At the heart of this low-carb, high-fat eating plan lies a crucial concept: net carbs. But what exactly are net carbs, and how do they differ from total carbs? Let’s dive deep into these essential keto concepts.

Defining Net Carbs and Total Carbs

Net carbs are the carbohydrates in food that can be absorbed and used by the body for energy. They’re calculated by subtracting fiber and sugar alcohols from the total carbohydrate count. Total carbs, on the other hand, include all types of carbohydrates, including those not fully absorbed by the body.

Why is this distinction important? On a ketogenic diet, the goal is to limit carbohydrate intake to induce ketosis, a metabolic state where the body burns fat for fuel instead of glucose. By focusing on net carbs, keto dieters can consume foods with beneficial fiber while still maintaining a low carb intake.

Calculating Net Carbs: A Simple Formula

To calculate net carbs, use this formula:

• Net Carbs = Total Carbs – Fiber – Sugar Alcohols

This calculation allows for more flexibility in food choices while still adhering to the strict carbohydrate limits of the ketogenic diet.

The Keto Net Carb Approach: Unlocking the Power of Ketosis

The keto net carb diet is designed to bring the body into a state of ketosis by severely limiting carbohydrate intake. This approach focuses on consuming foods that are low in net carbs and high in healthy fats.

Daily Carb Limits on Keto

How many net carbs can you consume on a ketogenic diet? Most keto plans recommend limiting daily net carb intake to 20-50 grams. This restriction is crucial for inducing and maintaining ketosis, where the body shifts from using glucose as its primary energy source to burning fat and producing ketones.

Benefits of Tracking Net Carbs on Keto

Tracking net carbs instead of total carbs on keto offers several advantages:

1. Allows for more fiber-rich foods in the diet
2. Provides a more accurate picture of the carbs that impact blood sugar
3. Enables better meal planning and macronutrient tracking
4. Helps maintain ketosis more effectively

Health Benefits of the Keto Net Carb Diet: Beyond Weight Loss

While weight loss is often the primary goal for those adopting a ketogenic diet, the health benefits extend far beyond shedding pounds. Let’s explore some of the potential advantages of following a keto net carb approach.

Improved Blood Sugar Control

How does the keto diet impact blood sugar levels? By drastically reducing carbohydrate intake, the keto diet can help stabilize blood sugar levels and improve insulin sensitivity. This makes it particularly beneficial for individuals with type 2 diabetes or those at risk of developing the condition.

Reduced Inflammation

Chronic inflammation is linked to numerous health issues, including heart disease, cancer, and autoimmune disorders. The ketogenic diet may help reduce inflammation in the body, potentially lowering the risk of these conditions.

Enhanced Heart Health

Can a high-fat diet really be good for your heart? Surprisingly, the keto diet has shown potential in improving several markers of heart health, including reducing triglycerides and increasing HDL (good) cholesterol levels. However, it’s important to focus on healthy fats and consult with a healthcare professional before making significant dietary changes.

Navigating the Keto Food Landscape: What to Eat and What to Avoid

Success on the keto diet hinges on making the right food choices. Understanding which foods are keto-friendly and which to avoid is crucial for maintaining ketosis and reaping the diet’s benefits.

Keto-Friendly Foods: Building Your Low-Carb Menu

What foods should you prioritize on a keto net carb diet? Focus on these low-carb, nutrient-dense options:

• Low-carb vegetables: Leafy greens, broccoli, cauliflower, zucchini
• Healthy fats: Avocados, olive oil, coconut oil, nuts, and seeds
• Protein sources: Meat, poultry, fish, eggs
• Low-carb fruits: Berries, tomatoes, olives
• Dairy products: Cheese, heavy cream, Greek yogurt (in moderation)

Foods to Avoid on Keto: Hidden Carb Traps

Which foods should you steer clear of to maintain ketosis? Be wary of these high-carb culprits:

• Grains and starches: Bread, pasta, rice, cereal
• Sugary foods: Candy, soda, baked goods
• High-carb fruits: Bananas, apples, oranges
• Starchy vegetables: Potatoes, corn, peas
• Processed foods: Chips, crackers, cookies

Overcoming Challenges on the Keto Net Carb Diet: Tips for Success

While the keto diet can be highly effective, it’s not without its challenges. Understanding and preparing for these potential hurdles can help you stay on track and achieve your health goals.

Combating the “Keto Flu”

What is the “keto flu” and how can you manage it? As your body adapts to using fat for fuel, you may experience flu-like symptoms such as fatigue, headaches, and nausea. These symptoms are typically temporary and can be mitigated by:

• Staying well-hydrated
• Increasing electrolyte intake
• Getting adequate rest
• Gradually reducing carb intake instead of cutting them out abruptly

Maintaining Long-Term Adherence

How can you stick to the keto diet long-term? The restrictive nature of the diet can make it challenging to sustain. Try these strategies for long-term success:

1. Plan meals in advance
2. Experiment with keto-friendly recipes to keep meals interesting
3. Find a support system or join a keto community
4. Allow for occasional planned “cheat meals” to satisfy cravings without derailing progress

Total Carb Diet: An Alternative Approach to Carbohydrate Management

While the keto net carb approach has gained significant attention, it’s not the only way to manage carbohydrate intake for health benefits. The total carb diet offers an alternative perspective on carbohydrate consumption that may be more suitable for some individuals.

Understanding the Total Carb Approach

What sets the total carb diet apart from the keto net carb approach? Unlike the strict carb limitations of keto, the total carb diet focuses on the overall quality of carbohydrates consumed rather than severely restricting them. This approach emphasizes whole, unprocessed foods, including fruits, vegetables, whole grains, and legumes, while limiting added sugars and refined carbohydrates.

Health Benefits of the Total Carb Diet

What advantages does the total carb diet offer? This approach to eating can provide several health benefits:

• Balanced blood sugar levels through moderate carbohydrate intake
• Increased fiber intake for improved digestive health
• Sustained energy levels throughout the day
• Greater variety in food choices, potentially making it easier to adhere to long-term

Choosing the Right Approach: Net Carbs vs. Total Carbs

With two distinct approaches to carbohydrate management, how do you determine which is right for you? The choice between focusing on net carbs or total carbs depends on various factors, including your health goals, lifestyle, and personal preferences.

Factors to Consider When Choosing Your Approach

When deciding between a net carb or total carb approach, consider the following:

1. Health goals: Are you aiming for rapid weight loss, blood sugar control, or overall health improvement?
2. Dietary preferences: Can you sustain a very low-carb diet, or do you prefer more flexibility?
3. Medical conditions: Do you have any health issues that may be impacted by severe carb restriction?
4. Lifestyle factors: Does your daily routine allow for the planning and preparation required for a strict keto diet?

Consulting with Healthcare Professionals

Before embarking on any significant dietary change, it’s crucial to consult with a healthcare professional or registered dietitian. They can help you assess your individual needs, consider potential risks and benefits, and determine the most appropriate approach for your health and wellness journey.

Implementing Your Chosen Approach: Practical Tips and Strategies

Whether you opt for the keto net carb approach or a total carb diet, successful implementation requires planning and strategy. Let’s explore some practical tips to help you get started and stay on track.

Meal Planning and Preparation

How can you set yourself up for success with your chosen dietary approach? Meal planning and preparation are key. Consider these strategies:

• Plan your meals for the week in advance
• Prep ingredients or entire meals ahead of time
• Keep a well-stocked pantry with appropriate foods for your chosen diet
• Invest in quality food storage containers for easy portion control and meal transport

Tracking Tools and Resources

What tools can help you stay accountable and monitor your progress? In today’s digital age, numerous resources are available to support your dietary goals:

1. Smartphone apps for tracking macronutrients and calories
2. Online calculators for determining net carbs
3. Food scales for accurate portion measurement
4. Fitness trackers to monitor activity levels and overall health metrics

By utilizing these tools and resources, you can gain valuable insights into your dietary habits and make informed decisions to support your health goals.

The Role of Exercise in Carbohydrate Management

While diet plays a crucial role in managing carbohydrate intake and achieving health goals, the importance of physical activity cannot be overstated. Exercise complements both the keto net carb and total carb approaches, offering additional benefits and potentially enhancing the effects of your chosen dietary strategy.

Exercise on a Keto Net Carb Diet

How does exercise impact ketosis and overall health on a keto diet? While some individuals may experience a temporary decrease in performance when first adapting to a ketogenic diet, many report improved endurance and steady energy levels once fat-adapted. Consider these points when incorporating exercise into a keto lifestyle:

• Low to moderate-intensity activities may be better tolerated during the adaptation phase
• Strength training can help preserve muscle mass while losing fat
• Adequate hydration and electrolyte balance are crucial, especially during intense workouts
• Some individuals may benefit from targeted carb intake around workouts

Physical Activity on a Total Carb Diet

What role does exercise play in a total carb approach? With a more balanced macronutrient intake, those following a total carb diet may find it easier to fuel various types of physical activity. Consider these aspects:

1. Carbohydrates can provide quick energy for high-intensity workouts
2. Post-exercise meals can focus on replenishing glycogen stores
3. A varied diet supports diverse nutritional needs for different types of exercise
4. Regular physical activity can help manage blood sugar levels and improve insulin sensitivity

Monitoring Progress and Adjusting Your Approach

Regardless of whether you choose a net carb or total carb approach, monitoring your progress and making necessary adjustments is key to long-term success. Let’s explore some strategies for tracking your journey and fine-tuning your dietary approach.

Tracking Health Markers

What health markers should you monitor to assess the effectiveness of your chosen diet? Consider tracking these indicators:

• Body weight and body composition
• Blood sugar levels (especially important for those with diabetes or prediabetes)
• Lipid profile, including cholesterol and triglycerides
• Blood pressure
• Energy levels and overall well-being

Adjusting Your Approach

How can you fine-tune your dietary strategy based on your progress and experiences? Consider these strategies:

1. Gradually adjust carb intake up or down based on your goals and how you feel
2. Experiment with the timing of carb consumption, especially around workouts
3. Consider incorporating carb cycling or targeted carb intake if following a keto approach
4. Pay attention to the quality of carbs consumed, focusing on nutrient-dense options

Remember, there’s no one-size-fits-all approach to nutrition. Be patient with yourself and willing to make adjustments as you learn what works best for your body and lifestyle.

The Future of Carbohydrate Management: Emerging Research and Trends

As nutrition science continues to evolve, new insights into carbohydrate management and its impact on health are constantly emerging. Staying informed about the latest research can help you make educated decisions about your dietary approach.

Personalized Nutrition

How might future approaches to carbohydrate management be tailored to individual needs? The field of personalized nutrition is growing rapidly, with researchers exploring how factors such as genetics, gut microbiome composition, and lifestyle can influence an individual’s optimal diet. This could lead to more targeted recommendations for carbohydrate intake based on personal characteristics.

Gut Health and Carbohydrates

What role does gut health play in carbohydrate metabolism and overall well-being? Emerging research is shedding light on the complex relationship between dietary carbohydrates, the gut microbiome, and various aspects of health. Future dietary recommendations may place greater emphasis on nurturing a healthy gut ecosystem through strategic carbohydrate intake.

As we continue to unravel the complexities of human nutrition, our understanding of carbohydrate management will undoubtedly evolve. Staying open to new information and being willing to adapt your approach based on scientific advancements and personal experiences will be key to achieving and maintaining optimal health.

Differences & Why It Matters?

The ketogenic diet is a low-carb, high-fat diet. The diet involves taking an extremely low amount of carbohydrates and substituting them with fat to stimulate the body’s fat-burning processes. If you’re starting on the ketogenic diet, you may be hearing terms like “carb count,” “macros,” and “net carbs” quite a bit.

Net carbs are all the carbohydrates in food that can be absorbed and used by the body for energy. In contrast, total carbs include all types of carbohydrates, including fiber and sugar alcohols, which are not fully absorbed by the body.

Here is a quick definition od the difference between Keto Net Carb and Total Carb:

The keto net carb diet is a low-carb with a high-fat diet with an aim to bring the body into a state of ketosis. However, the total carb diet allows for a higher amount of carbohydrates and may include more whole grains and fruits.

This post discusses net carbs vs. total carb. Keep reading to learn more!

Key Takeaways

• Net carbs are determined by removing fiber and sugar alcohols from the total carbohydrates count.
• Total carbs include all carbohydrates present in food.
• Both keto net carb and total carb diets may help with weight loss and blood sugar management.

Looking for a convenient and delicious way to stay on track with your keto diet? Look no further than Cook Unity’s keto meal delivery service, offering a variety of flavorful dishes made with high-quality ingredients to support your healthy lifestyle goals.

Keto Net Carb Diet

On the ketogenic diet, the “net carb” is the amount of carbs in a food minus the fiber and sugar alcohol. Fiber and sugar alcohol are subtracted because the body does not fully absorb them.

The keto net carb diet limits daily carbohydrate consumption to 20-50 grams to induce ketosis. Ketosis is a state where the body changes from using glucose as its primary energy source to using ketones created from fat metabolism.

One of the most important takeaways about the ketogenic diet is that only net carbs are counted when calculating your daily consumption.

Related: Whole30 Diet vs Keto Diet – The Key Differences

Health Benefits of the Keto Net Carb Diet

The keto net carb diet has several potential health benefits, including:

• Weight loss
• Improved blood sugar control
• Reduced inflammation
• Reduced risk of heart diseases

Foods to Eat and Avoid

When following the keto net carb diet, it is important to consume foods that are low in carbs and high in healthy fats. Here are some foods to eat and avoid:

Foods to Eat

• Low-carb vegetables such as leafy greens and broccoli
• Healthy fats such as olive oil, avocado, etc.
• Protein sources should include meat, poultry, fish, and eggs
• Low-carb fruits such as berries, tomatoes, etc.
• Dairy products like cheese, heavy cream, and sour cream

Foods Not to Eat

• High-carb vegetables such as potatoes, corn, and peas
• Grains like bread, pasta, rice, cereal, etc.
• Sugary foods like candy, soda, baked goods, etc.
• Fruits such as bananas, apples, oranges, etc.
• Processed foods like chips, crackers, cookies, etc.

Potential challenges

Here are some challenges you may face when on keto net carb diet:

• Once the body enters a condition of ketosis, certain individuals may experience flu-like symptoms such as lethargy, headaches, and nausea
• The keto net carb diet can be challenging to sustain long-term, especially for those who are used to consuming high-carb foods
• Sometimes, the keto net carb diet’s high protein intake may raise the risk of kidney stones
• Some studies suggest that the high fat intake of the keto net carb diet has a negative effect on the cholesterol levels of some individuals

Total Carb Diet

The total carb diet focuses on the total carbohydrates consumed rather than just the net carbs. The total carb diet does not restrict carbohydrate intake but emphasizes whole, unprocessed foods, including fruits, vegetables, whole grains, and legumes – while limiting added sugars and refined carbohydrates.

Health Benefits of Total Carb Diet

Some of the benefits of following a total carb diet include the following:

• Eating a moderate amount of carbohydrates, along with balanced amounts of protein and fat, can assist in regulating blood sugar levels
• Whole grains, fruits, and vegetables are key components of the total carb diet, which can increase fiber intake and promote digestive health
• A balanced diet with complex carbs can give continuous energy throughout the day, increasing energy levels

Foods to Eat and Avoid

Here are some examples of foods to eat and avoid on a total carb diet:

Foods to Eat

• Whole grains, such as brown rice and whole wheat bread
• Fruits and vegetables of all kinds
• Lean protein sources, such as chicken, fish, beans, and tofu
• Healthy fats, such as avocado, nuts, and seeds

#### Foods to Avoid

• Refined carbohydrates, such as white bread, pasta, and sugary cereals
• Processed snacks and sweets, such as chips, cookies, and candy
• Sugary beverages, including soda, juice, and sports drinks

Potential Challenges

The total carb diet can be good for your health in many ways, but when following it, you may face a few challenges. Some of the possible challenges are:

• Many refined and processed carbohydrates are highly palatable, making limiting their consumption when on a total carb diet difficult
• Some individuals may have trouble consuming enough protein on a total-carbohydrate diet, particularly if they restrict high-fat animal products such as cheese and red meat
• Sugary beverages, processed snacks, and sweets are common sources of added sugars, which might be difficult to control on a diet high in total carbohydrates

Related: What Fruits Are Keto-Friendly? 8 Healthy Options

Comparison of Keto Net Carb Diet vs Total Carb Diet

Diet	Keto Net Carb	Total Carbs
Formula	Digestible carbs – indigestible carbs	Digestible carbs + indigestible carbs
Nutrition	Starches, sugar, fiber, sugar alcohols	Starches and sugar
Benefits	Weight loss, Improved blood sugar control, Reduces inflammation, Reduced risk of heart diseases	Assists in regulating blood sugar levels, Promotes digestive health, Increases energy levels
Challenges	Flu-like symptoms such as lethargy, headaches, and nausea, Challenging to sustain long-term, Raises the risk of kidney stones, Has a negative effect on the cholesterol levels of some individuals	Limiting refined and processed carbs on a total carb diet is challenging, Some people on a total-carbohydrate diet may not get enough protein, On a high-carb diet, sugary drinks, snacks, and sweets can be hard to manage.

Which One Is Better?

Most dietitians advise focusing on total carbohydrate consumption instead of net carbohydrates as the accurate measurement. The best diet involves consuming low-carb whole meals such as non-starchy vegetables, fruits with high fiber content, leafy greens, healthy fats such as olive oil, and high-quality meats and fish. This is the most effective method for losing weight and living a healthy lifestyle.

Related: What Is Keto Flu and How to Reduce Its Symptoms?

Keto Net Carb vs Total Carb: FAQs

Q: Should I Count Net Carbs or Total Carbs for Weight Loss?

A: If you are following a ketogenic diet, which typically restricts carbohydrates to a very low level, 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.

Q: How Many Net Carbs a Day on Keto?

A: The amount of net carbs you should take on a keto diet will depend on your age, weight, gender, and physical activity. However, a general guideline for most keto diets limits daily net carb intake to 20-50 grams.

Q: How to Calculate Net Carbs?

A: To calculate net carbs, follow these steps:

• Determine the total amount of carbohydrates in a food or meal by checking the nutrition label or using a food tracking app.
• Determine the amount of fiber in the food or meal.
• Subtract the amount of fiber from the total amount of carbohydrates. The result is the net carb count.

For example:

If a certain type of food has 20 grams of total carbohydrates and 8 grams of fiber, the net carb count would be 12 grams (20 grams of total carbs – 8 grams of fiber = 12 grams of net carbs).

Q: Do You Count Net Carbs or Total Carbs for Diabetes?

A: For people with diabetes, that depends on the individual’s treatment plan, goals, and blood sugar management needs. Carbohydrates significantly affect blood sugar levels, so people with diabetes must generally be mindful of their carbohydrate consumption. Both net carbs and total carbs can alter blood sugar levels, but for people counting carbs to control diabetes, net carbs may be a more relevant measure.

Conclusion

Understanding the difference between net carbs and total carbs is important to attaining your health and diet objectives. The keto net carb diet is a low-carbohydrate, high-fat diet that puts the body into ketosis, whereas the total carb diet allows a higher amount of carbohydrates and may include more whole grains and fruits.
It’s important to make informed dietary choices, especially when it comes to carbohydrate intake, as carbohydrates can have a significant impact on health, including blood sugar management, weight loss, and overall wellness.

References:

• Health.USnews.com
• Ketodietapp
• Peopleschoicebeefjerky
• Medicinenet

How to Count Them for Keto Success

Knowing the difference between carbs versus net carbs is essential for reaping the fat-burning, energy-boosting benefits of the keto diet. Tracking net carbs on keto is critical because net carbs are what impact blood sugar, which can kick you out of ketosis, the ultimate mechanism of the keto diet. Thankfully, calculating net carbs is a fairly simple task: just subtract the fiber and sugar alcohols from the total carbohydrates (with a few exceptions, of course).

In this article, you will learn:

• Do You Count Net Carbs or Total Carbs on Keto?
• How Do You Calculate Net Carbs?
• How Many Carbs Can You Eat and Still Be in Ketosis?

Do You Count Net Carbs or Total Carbs on Keto?

One key to succeeding with the keto diet is counting net carbs, not total carbs. For most keto dieters, the maximum number of net carbs that will result in ketosis is 30 net carbohydrates.

Total carbohydrates include insoluble fiber and sugar alcohols, but since these nutritional components do not impact blood sugar, and therefore can’t shift your body out of ketosis, they aren’t counted towards your daily keto carb limit.

On the other hand, knowing how many net carbs you’re consuming is critical, because once you remove carbs from fiber and sugar alcohol, what remains are the carbs from starches and sugars, which will elevate your blood sugar and could ultimately, kick you out of ketosis. 

Unlike fiber and sugar alcohols, which simply pass through your body and become waste, your body digests and uses starch and sugar for fuel. By strictly limiting your consumption of this type of fuel, aka glucose, your body is forced to produce an alternative fuel source, known as ketones.

How Do You Calculate Net Carbs?

Thankfully, it doesn’t take a rocket scientist to calculate net carbs.

To find net carbs, simply take a food’s total carbohydrates (listed on the nutrition label), and subtract the fiber and sugar alcohols (also listed a food’s nutrition label).

Here’s a closer look at why sugar alcohols and fiber aren’t factored into your carb count on keto:

Sugar Alcohols

Compared to regular sugar (aka glucose), sugar alcohols have a unique molecular structure that makes them indigestible. This means that even though they’re sweet, they have no effect on ketosis or fat burning and are therefore subtracted.

But keep in mind that this is not cut-and-dry rule for all sugar alcohols. Malitol is one sugar alcohol that does impact blood sugar levels and should be counted in your net carbs.

For a safe, low carb way to satisfy your sweet tooth, stick with common keto sugar alcohols like xylitol and erythritol, which will not count toward your net carb total.

Learn more!

Fiber

Fiber is another type of carb that’s unable to be digested by the body. Since our guts don’t have the enzymes to break down fiber, it passes through the digestive system without impacting blood sugar. That’s why keto dieters consider fiber to have zero carbs.

To sum it up, you can calculate the net carbs in any given food by simply subtracting its total amount of carbs with its amount of fiber and sugar alcohols.

Let’s use the example of an avocado. Half of an avocado contains 9 grams of total carbs, 7 grams of fiber, and zero sugar alcohols. When you subtract the fiber (7 grams) from the Total Carbohydrates (9 grams), you’re left with 2 grams of net carbs.

In other words, 9 grams of carbs – 7 grams of fiber = 2 net carbs!

Pretty straightforward, right?

That said, if you are looking for an even easier way to crunch your carbs, the Biohackers Lab blog has a handy net carb calculator that allows you to determine net carbs with a click of the button!

How Many Carbs Can You Eat and Still Be in Ketosis?

Most keto dieters limit their net carbs to approximately 20-50 grams per day in order to get in and stay in ketosis, but the exact number can vary from person to person.

For that reason, it’s essential to test your ketones to know what your own unique net carb limit is.

Testing also ensures that your carb intake is low enough to deplete your body’s glycogen stores, which in turn allows your body to enter and maintain a state of nutritional ketosis, which is where all of the keto diet’s fat-burning and energy-boosting benefits come from.

UP NEXT: Eating Out On Keto: 9 Hacks for a Keto Meal Anywhere

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Carbohydrates on a keto diet – how much can you take per day and are they needed?

“Carbon hydrates” or carbohydrates are one of the macronutrients found in food. They are one of the potential sources of energy for the human body. A low-carb or keto diet restricts carbohydrate intake in order to reduce weight and improve health. In this guide, you will find detailed information about what carbohydrates are and what effect it has on the human body to reduce their amount in the diet.

1. What are carbohydrates?
2. How are carbohydrates processed in the body?
3. How are carbohydrates used by the body?
4. Benefits of restricting carbohydrates in the diet?
5. Is it really necessary to eat carbohydrates?
6. Which carbs are good for those on a keto or low carb diet?
7. What are “net carbohydrates”?
8. How many carbohydrates does a person need daily?

What are carbohydrates?

Carbohydrates is an abbreviation for the class of compounds “carbon hydrates”. Like other macronutrients such as proteins and fats, carbohydrates provide the body with energy (calories).

There are two main types of carbohydrates in food: starches and sugars.

Keto Starch

Starches are made up of long chains of individual units of glucose (sugar) that are linked together.

The diagram below is a simplified representation of the structure of starch.

Glucose – Glucose – Glucose – Glucose – Glucose

Foods containing starch usually do not taste sweet. Because starch is just a long chain of sugar (glucose) molecules linked together, it is absorbed into the bloodstream as pure glucose, raising blood sugar levels.

High starch examples

• Figure
• Pasta
• Potatoes
• Cereals
• Bread

Sugars

Sugars have much shorter chains than starches. In fact, sometimes they are just one molecule of glucose or fructose. In food, sugars are usually two sugar molecules linked together, such as sucrose (glucose and fructose) or lactose (glucose and galactose).

Below are simplified representations of the sucrose and lactose molecules.

Sucrose Lactose 90 003

Glucose and Fructose Glucose and Galactose

Sugar is found in foods of plant and dairy origin. However, these foods usually do not taste sweet, with the exception of fruits and root vegetables such as carrots and beets. Often, vegetables, nuts, and seeds contain only small amounts of sugar.

Examples of products containing sugar

• Fruits and fruit juices
• Vegetables
• Nuts and seeds
• Milk, yogurt and kefir

90 002 Processed and packaged foods often contain added sugars. Manufacturers add refined sugar or high fructose corn syrup to their products, sometimes using honey or other “natural” sugars that are considered healthier. But sugar, even in this form, is sugar, and the body processes it in the same way.

Examples of added sugars

• Refined white sugar and other sugars: brown, beetroot, coconut, raw sugar, turbinado, etc. More For more information about sugars and sweeteners on a low-carb diet, check out our guide.

  How are carbohydrates processed in the body?

  Starches or two sugar molecules are too large for the human body to digest. Therefore, after we consume carbohydrates, our body produces enzymes that break them down into individual sugar molecules that can be absorbed.

  Individual units of sugar are processed by the body in different ways. To properly understand the effect of carbohydrates on the body, it is important to understand the difference between how glucose and fructose are absorbed.

  Once glucose enters the bloodstream, it immediately causes an increase in blood sugar levels. This prompts the pancreas to produce insulin, a hormone that releases glucose from the blood and enters the cells. How much blood sugar rises and how long it stays elevated depends on a number of factors, including how many carbs you eat on keto, how much insulin is produced, and how sensitive your body cells are to insulin.

  On the other hand, fructose does not raise blood sugar levels the way glucose does. It goes straight to the liver, where it is converted to glycogen and stored there. Your liver can easily handle the small amount of fructose found in whole foods. Eating processed foods and drinks that are high in fructose can inhibit the liver’s ability to absorb it. Regular consumption of high fructose can lead to insulin resistance, fatty liver and obesity. Agave nectar and other “healthy” high fructose sweeteners are often touted as “low glycemic index (GI)” foods because they do not directly affect blood sugar. But they can be even worse than regular sugar when it comes to weight and health.

  It is important to note that there is one component of carbohydrates that is not digested or absorbed – fiber. Unlike starches and sugars, the body lacks the enzymes needed to break down fiber. Bacteria living in the intestines can digest it. Once fiber enters the colon, intestinal bacteria ferment it into short-chain fatty acids, which do not raise blood sugar levels and may be beneficial to health.

  All non-fiber carbohydrates are digestible (with the exception of fructose) and can raise blood sugar levels, whether they come from whole grains, fruits, vegetables, or sugar.

  How are carbohydrates used by the body?

  Once the carbohydrates eaten have been digested and absorbed, the resulting glucose can be used as an energy source by all body cells, including muscles, heart and brain.

  Glucose not currently required by cells can be stored in the liver and muscles as glycogen (which is long chains of glucose, similar to starch in food). There is a limit to the amount of glycogen that can be stored in the body. Once its storage spaces are full, the glucose formed from the processing of excess carbohydrates is converted into fat, which will be stored in your body.

  Benefits of keto carbohydrate restriction

  • Reduced insulin and blood sugar levels
  • Reduced carbohydrate cravings
  • Appetite control
  • Ability to go without food for hours due to satiety and satisfaction 9000 8

  Required Do you actually eat carbs on keto?

  No. When carbs are restricted on keto, the body uses fats and ketones as energy sources, and the body enters a state of ketosis. In addition to erythrocytes (red blood cells) and certain brain and kidney cells that require glucose, other cells in the body are able to use fatty acids and ketones as an energy source.

  The body is able to produce glucose for any cells that need it, even if you don’t eat any carbs on keto. The liver can convert amino acids (found in protein) and glycerol (found in fatty acids) into glucose. This process is known as gluconeogenesis.

  In fact, the Food and Nutrition Board of the US Institute of Medicine, in its 2005 manual Dietary Guide to Energy Sources, Carbohydrates, Fiber, Fats, Fatty Acids, Cholesterol, Protein, and Amino Acids, states: The minimum amount of carbohydrate intake in food necessary to ensure human life is zero, provided that the body receives a sufficient amount of proteins and fats.

  Nine essential amino acids in protein and two essential fatty acids have been found, but there is no such thing as “essential” carbohydrates.

  However, many low-carbohydrate foods such as vegetables, nuts and seeds contain valuable nutrients. They supply the body with fiber, diversify the taste sensations. Including them in the diet, you do not go beyond the keto diet.

  Keto carbs: what can you eat on a low-carb diet?

  Including carbohydrates on keto in your diet, you need to choose foods that will help maintain normal blood sugar levels, saturating the body with important vitamins and minerals.

  The best carbohydrate sources on a keto or low carb diet are:

  • Broccoli
  • Cauliflower
  • Cabbage
  • Lettuce
  • Asparagus

  900 05 Avocado

  • Macadamia nuts
  • Pumpkin seeds
  • Raspberries

  What is « net carbohydrates?

  Net carbs are carbohydrates without fiber. The fiber in whole foods is neither digested nor absorbed, but not all nutritionists agree with this statement. In addition, in people with type 1 diabetes, fiber can cause flatulence and the release of hormones that raise blood sugar levels. Therefore, you can either count “net carbs” or count total carbs.

  Here’s an example of how to calculate net carbs: 100 grams of cauliflower contains 5 grams of total carbohydrates, 2 of which come from fiber.

  5g – 2g = 3g net carbs.

  Many processed, low carb foods are labeled as “net carbs”. They show total carbs minus fiber and sweeteners known as sugar alcohols. Some of these supplements may be partially absorbed and increase blood sugar levels.

  The words “net carbs” on food packages can therefore be misleading.

  When calculating net carbs, subtract fiber from whole foods only.

  How many keto carbohydrates does a person need daily?

  People who are healthy, physically active, and of normal weight do not need to limit their amount at all, provided that they consume high-quality, unprocessed carbohydrates.

  However, people with health problems or who are overweight may benefit from a low carbohydrate intake. The less, the faster the process of losing weight will go and the treatment of diseases associated with metabolic disorders, such as type 2 diabetes, will be easier.

  There are three levels of carbohydrate restriction:

  • Ketogenic: less than 20 g per day;
  • Moderately low: use 20-50 g per day;
  • Liberal low: 50-100 g of net carbohydrates per day.

  Carbohydrates on keto: how much and what kind you can, how to correctly calculate what net carbohydrates are, product table carbs! After all, it is on the principle of reducing carbohydrate foods in the diet, as well as choosing the type of carbohydrates consumed, that the ketogenic principle of nutrition is based.

  Basic concept! The ketogenic diet is the most popular weight loss tool used by athletes, people with metabolic disorders and certain diseases, fitness people and many who want to keep their bodies in shape.[1]

  Low-carbohydrate nutrition and its principles

  By consuming food, a person gets proteins, fats, carbohydrates in a certain amount. The balance of these energy sources largely determines weight gain, keeping fit and some health parameters. The keto diet involves a significant reduction in carbohydrates in the diet in order to reformat the principle of metabolism. With a ketogenic diet, the body gets energy by breaking down fats. To achieve the goal, the body is introduced into ketosis – a state in which ketone bodies are actively produced.

  Important! Ketones or ketone bodies are a metabolic group in the body. Ketone bodies are “fuel” for muscle tissue, kidneys. Under certain conditions, ketones are a source of energy for the brain.[2]

  Increased production of ketone bodies in the body is provoked by strong physical exertion, fasting, reduced carbohydrate intake. With a ketogenic diet, a controlled state of ketosis is launched, aimed at correcting body weight.

  Carbohydrates and their role in the ketogenic diet

  What are carbohydrates? These are carbon hydrates – macronutrients consumed with food and serving as a source of energy. Carbohydrates are simple and complex. They are also called fast and slow, depending on the rate of digestibility.

  In the process of assimilation of carbohydrates, blood sugar rises. Due to the hormone (insulin) produced by the pancreas, glucose is absorbed by the body, being converted into energy. In simple terms, carbohydrates can be called “fuel” for the body.

  With a reduced intake of carbohydrates, the body draws energy from proteins and fats.

  How to understand that you are in ketosis

  Simple and complex carbohydrates

  Simple, or, as they are commonly called, fast carbohydrates are represented by easily digestible saccharides. Often foods rich in fast carbohydrates have a pronounced sweet taste. After the consumption of fast carbohydrates, the sugar curve rises sharply and also quickly decreases due to the insulin produced. Foods based on fast carbohydrates have a high glycemic index.

  Need to know! The glycemic index is a relative indicator of the influence of carbohydrates on the dynamics of the sugar curve. The reference point for the glycemic index is the GI (short for glycemic index) of sugar, which is 98-100. The lower this GI value of a product, the slower it raises sugar. Those. carbohydrates are digested slowly.[3]

  Slow or complex carbohydrates are compounds formed by glucose residues. Products based on slow carbohydrates have an unsweetened or slightly sweet taste, starchy or fibrous structure. These foods have a glycemic index of 50 or less.

  Carbohydrates are represented by:

  • Monosaccharides (glucose, fructose, galactose, erythrose, ribose).
  • Disaccharides (sucrose, maltose, lactose).
  • Polysaccharides (starch, fiber, pectin, glycogen).

  Starch

  It is important to understand that carbohydrates are represented by starchy compounds and sugars.

  Foods containing starch do not have a pronounced taste, are digested slowly, giving a smooth increase in the glycemic curve.

  High starch content is present in foods such as legumes, potatoes, rice, pasta, cereals, baked goods.

  Sugars

  Sugars have short chains of glucose units. They are quickly absorbed and give a sharper increase in blood sugar. Sugars are contained in one way or another in almost all vegetable, dairy, cereal, and legume products. However, there are different concentrations and types of sugars. These can be milk or vegetable sugars.

  However, the added sugar deserves special attention! Many foods contain added sugars such as cane sugar, beet sugar, glucose, dextrose, corn syrup, honey, agave nectar. These sugars enhance the overall content of digestible carbohydrates in foods and must be taken into account in any diet!

  Good to know! Starch is a mixture of polysaccharides whose monomer is alpha-glucose. Starches are made up of long chains of glucose units.[4]

  Food table

  Fast carbohydrate foods

  Foods with slow carbohydrates

  Sugar Honey Fruits (watermelon, grapes, banana) Oatmeal Rice White bread Lozenges Carmel Jams Potato Fruit juice Breakfast cereals Fruit syrups Molasses

  Black, whole grain bread Buckwheat Durum wheat pasta Almost all vegetables except starchy Berries (lingonberries, currants, blackberries, strawberries) Fruits (apples, pears, cherries) Greens, whole Dairy products (sour cream, cottage cheese, kefir, fermented baked milk) Nuts (peanuts, cashews, walnuts, pine nuts, hazelnuts) Beans (peas, beans, lentils) Leafy vegetables (lettuce, spinach, celery) Dark bitter chocolate Soya

  The rate of absorption of carbohydrates also depends on the food combinations. For example, high-protein, high-fat foods can slow down the digestibility of foods with a medium or high GI. Fiber also slows down the digestibility of carbohydrates.

  This is important! In the winter of 2019, Harvard University Medical School published the results of a study confirming the benefits of dietary fiber. Adding at least 30 grams of fiber to your daily diet can significantly reduce your risk of heart attacks, strokes, type 2 diabetes, and colon cancer.[5]

  How many and what kind of carbohydrates can be on keto

  The basic principle of ketogenic nutrition is based on reducing the amount of carbohydrates consumed. For beginners, a gradual decrease in the amount of carbohydrates consumed is enough – less than 80, 50 grams per day. With a positive dynamics of well-being and health during a ketogenic diet, the rate of carbohydrates consumed is reduced to 20-30 grams per day.

  Namely, by reducing the amount of carbohydrates, the process of ketosis is launched, which helps to lose extra pounds. However, the incorrect inclusion of even a small amount of carbohydrates in the diet can bring the body out of ketosis, thereby delaying the desired result.

  On a keto diet, it is recommended to include a small amount of complex (slow) carbohydrates in the diet. Fast carbohydrates provoke increased production of insulin. A number of fast-digesting carbohydrates can disrupt the ketosis process.

  How to make your own low-carb pasta

  How to count carbs on keto

  To properly calculate carbs on a keto diet, you need to rely on a given balance of BJU.

  Fats in the keto diet are allocated 70-90%, proteins – 8-20%, 2-10% remains for carbohydrates.

  Having determined the right ratio for yourself, it is important to clearly fit the amount of carbohydrates consumed within the given limits. All digestible carbohydrates will have to be taken into account. You can’t ignore low carb foods. Indeed, despite the fact that there are too few of them (carbohydrates), they are digested, they are, they affect metabolism.

  For example, you decide to eat 120 grams of cucumber (3.6 grams of carbohydrates) with a piece of fatty pork and 150 grams of keto squash spaghetti (8.7 grams of carbohydrates). Is it possible to omit the carbohydrates present in the cucumber and not count them? Not worth it. You can’t fool your body. Therefore, it is better to be honest with yourself.

  It is important to remember that there is no ideal KBJU formula suitable for everyone. The general average standards developed for the ketogenic diet can and should be adjusted to suit you. Considering your own physiological characteristics, lifestyle, health status and other details, you need to choose an individual KBJU macro that will allow you to lose weight and stay in good health. What does it mean? This means that having adopted a standard of 20-30 grams of carbohydrates per day, it is not necessary to strictly follow it if there is a deterioration in well-being, etc. You can and should add carbohydrates, in the case when the standard option is not suitable. After adaptation, you can reduce the amount of carbohydrates consumed back, carefully observing how you feel.

  How to count correctly

  Carbohydrates play a major role in the keto diet, so they need to be taken into account and counted correctly. In modern realities, this is not difficult to do. BJU per 100 grams is indicated on almost all product packages. The Internet is full of tables and calculators that allow you to easily calculate carbohydrates in simple foods, as well as in complex dishes.

  Yes! It is also necessary to take into account the carbohydrates consumed as part of complex dishes, as well as to take into account the balance of bju eaten with individual foods. For example, when baking a keto cake, you should strictly follow the recipe with calculated BJU. Or, you will have to weigh all the products included in the recipe on a food scale in order to enter indicators into the online calorie calculator panel, and calculate the BJU for the entire dessert. This will allow you to easily and simply calculate the amount of carbohydrates, proteins and fats in a single serving.

  What is Net Carbs

  Net Carbs are fully digestible carbohydrates! Such carbohydrates are found in foods without fiber. The fact is that fiber also contains carbohydrates, but these carbohydrates are not absorbed. Fiber from whole foods is not digested by the body, so carbohydrates remain unprocessed.

  Experts consider! Dietary fiber is an indigestible part of plant material containing part soluble and part insoluble fibers. Insoluble fiber remains intact as it passes through the gastrointestinal tract.[6]

  In many tables and on the packaging of some products, it is not uncommon to write the amount of total and net carbohydrates. For example, cauliflower contains 5 grams of carbohydrates per 100 grams, 2 grams of which is in fiber. And, therefore, 5-2 = 3 grams of digestible carbohydrates. You can take into account, namely, these 3 grams (and not 5), because the body will not absorb 2 grams, which are “sealed” in dietary fiber.

  However! Subtracting fiber carbohydrates is only recommended from whole foods. If we are talking about processed foods, then some of the carbohydrates that come from dietary fiber and sugar alcohols (sweeteners) can be absorbed.

  Of course, a lot also depends on the chosen approach. Some people follow strict keto rules. And, someone chooses a “light” approach for themselves. If it works and does not cause a negative reaction from the body, then why not?

  Keto net carbs (table)

  Keto net carb food list is a handy tool that will help you easily choose your menu.

  Product name	Net carbs per 100 grams	Product name	Net carbs per 100 grams
  Offal (liver, heart)	3	Coconut flour	3. 2
  Shrimps	1.4	Almond flour	2.2
  Chicken eggs	0.7	Flaxseed flour	0.6
  Full fat cream (33%)	1.7	Psyllium	1.4
  Cheese	0.4	Dark chocolate	5.7
  Asparagus	2.7	Dry red wine	6
  Green beans	6.4	Dry white wine	6
  Cucumber	2.2	Erythritol	0.5
  White cabbage	5	Stevia	0
  Strawberry	4.7	Olives	0.2
  Avocado	3.7	Eggplant	3.5
  Raspberry	3.3	Broccoli	6.1
  Almond	2. 7	Tomatoes	4.8
  Pistachios	4.9	Spinach	1.2
  Pumpkin seeds	1.3	Pumpkin	9
  Chia seeds	1.4	Garlic	0.9
  Coconut milk	1.6	Bow	2.2
  Almond milk	0.3

  Does fiber affect insulin

  Fiber slows down the absorption of carbohydrates. By containing or artificially adding dietary fiber to food, the glycemic profile can be made more relaxed. Those. the increase in blood sugar will not be sharp. And, therefore, insulin will also be produced in a healthy, calm mode. Not without reason, fiber is valued in diabetic nutrition.

  Dietary fiber and high-fiber foods help prevent blood sugar spikes. For people prone to uncontrolled weight gain, fiber is useful in preventing the formation of insulin resistance.

  Fiber can be consumed in vegetables, cereals, nuts. Also, the modern food market offers separately prepared dietary fibers (apple, flax fiber, etc.) for adding to food.

  Experts call! Fiber is a product that is recommended, in one form or another, to be included in the diet of children and adults. Children need 20-25 grams of fiber, adults 30-35 grams of dietary fiber per day.[7]

  Keto carbohydrate norm

  How to meet the norm? What foods and how much can you eat in order not to go beyond the established keto principles?

  If 20 grams of carbohydrates per day is chosen, this is a rather harsh, but quite feasible approach. Don’t forget that the keto diet allows for a lot of things that other diets don’t, but it limits carbs.

  20 grams of carbohydrates, how much is in food

  20 grams of carbohydrates contains:

  • 1.5 kg of cheese;
  • 7 medium avocados;
  • 30 boiled eggs;
  • 440 grams of kefir;
  • 330 grams of yogurt;
  • 170 grams of cherries;
  • 200 grams of apples;
  • 2. 5 kg butter;
  • 1 kg cottage cheese.

  If you take high-carb foods, the picture will not be so impressive.

  20 grams of carbohydrates contains:

  • in one glass of fruit juice;
  • in one slice of white bread;
  • in 1/3 of a piece of cake;
  • in 2 teaspoons of granulated sugar;
  • in 1 medium banana;
  • in two chocolates.

  It’s easy to appreciate the possibilities of eating a varied diet while following a keto diet.

  50 grams of carbohydrates is how much food

  If we take the average figure of 50 grams of carbohydrates as the norm, then culinary fantasies can roam even wider.

  For example, a dinner consisting of 200 grams of chicken meat, two boiled eggs, 3 tomatoes, 3-4 spinach leaves, olive oil (1 tablespoon) and 100 grams of wine contains 8.5 grams of carbohydrates. Those. to fulfill the norm of 50 grams, you need to eat 4 more such servings!

  50 grams of carbohydrates contains:

  • in one medium piece of cake;
  • in 100 grams of milk chocolate;
  • in 90 grams of condensed milk;
  • in two tablespoons of granulated sugar;
  • in 75 grams of oatmeal.

  By reducing the amount of carbohydrates in the diet, you will not have to face the difficulties of choosing a menu. A lot of products follow the principles of keto.

  Without special restrictions (within reason) you can eat:

  Dairy products

  Butter, coconut, olive oil

  Greens

  Nuts (allowed for keto)

  Some fruits

  It is clear that these products are easy to make a balanced, tasty diet rich in useful vitamins and minerals.

  Products without carbohydrates (list)

  A number of products do not contain carbohydrates. These foods are made up of protein and fat. Of course, carbohydrate-free foods, in a sense, are a godsend for a ketogenic diet. After all, with the help of these ingredients it is even easier to reduce the balance of nutrients consumed in favor of fats, while not remaining hungry.

  • lamb;
  • veal;
  • beef;
  • pork;
  • liver;
  • duck;
  • goose;
  • molluscs;
  • fat.