What are net carbs and total carbs. How do they impact ketosis. Why does counting net carbs matter on a keto diet. What foods are best for maintaining ketosis. How can you calculate net carbs effectively.

Decoding Net Carbs: The Key to Ketogenic Success

The ketogenic diet has gained significant popularity due to its potential for rapid weight loss and improved metabolic health. At the heart of this low-carb, high-fat eating plan lies a crucial concept: net carbs. Understanding net carbs is essential for anyone embarking on a keto journey, as it directly impacts the body’s ability to enter and maintain ketosis.

Net carbs are the carbohydrates in food that can be absorbed and used by the body for energy. They are calculated by subtracting fiber and sugar alcohols from the total carbohydrate count. This distinction is vital because fiber and sugar alcohols have minimal impact on blood sugar levels and don’t significantly interfere with ketosis.

How to Calculate Net Carbs

The formula for calculating net carbs is straightforward:

• Net Carbs = Total Carbs – Fiber – Sugar Alcohols

For example, if a food item contains 10g of total carbs, 3g of fiber, and 2g of sugar alcohols, the net carb count would be 5g (10g – 3g – 2g = 5g).

Why Net Carbs Matter on Keto

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, individuals can consume foods with beneficial fiber while still maintaining a low enough carbohydrate intake to stay in ketosis.

Total Carbs: A Broader Perspective on Carbohydrate Intake

While net carbs are the focus of the ketogenic diet, total carbs represent the entirety of carbohydrates in a food item, including fiber and sugar alcohols. This approach provides a more comprehensive view of carbohydrate content but may be less relevant for those strictly following a keto diet.

Total carbs are often the primary focus in other dietary approaches, such as low-carb diets that aren’t as restrictive as keto or for individuals who are monitoring their overall carbohydrate intake for general health reasons.

When to Consider Total Carbs

• Diabetes management: Some individuals with diabetes may need to account for total carbs to better manage blood sugar levels.
• General health monitoring: For those not following a specific low-carb diet, tracking total carbs can provide insight into overall carbohydrate consumption.
• Fiber intake: Focusing on total carbs can ensure adequate fiber consumption, which is crucial for digestive health.

The Ketogenic Approach: Embracing Net Carbs for Optimal Results

The ketogenic diet typically restricts daily net carb intake to 20-50 grams to induce and maintain ketosis. This strict limitation allows the body to shift from using glucose as its primary energy source to utilizing ketones produced from fat metabolism.

Benefits of Focusing on Net Carbs

1. More flexible food choices: By subtracting fiber, keto dieters can include more low-carb vegetables and berries in their diet.
2. Improved nutrient intake: Foods high in fiber often contain essential vitamins and minerals.
3. Better adherence: A net carb approach can make the diet feel less restrictive, potentially improving long-term compliance.

Is tracking net carbs more effective for ketosis than tracking total carbs? Research suggests that focusing on net carbs can lead to more consistent ketosis while allowing for a wider variety of nutrient-dense foods in the diet. This approach may also be more sustainable in the long term, as it provides greater flexibility in food choices.

Navigating the Keto Food Landscape: What to Eat and Avoid

Successfully following a ketogenic diet requires careful selection of foods that are low in net carbs but high in healthy fats and moderate in protein. Understanding which foods align with keto principles is crucial for maintaining ketosis and reaping the potential benefits of the diet.

Keto-Friendly Foods (Low in Net Carbs)

• Leafy greens (spinach, kale, lettuce)
• Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
• Healthy fats (avocado, olive oil, coconut oil)
• Protein sources (eggs, fish, poultry, grass-fed meats)
• Low-carb fruits (berries, tomatoes)
• Full-fat dairy (cheese, heavy cream, butter)
• Nuts and seeds (in moderation)

Foods to Avoid (High in Net Carbs)

• Grains and starches (bread, pasta, rice, cereals)
• High-carb fruits (bananas, apples, oranges)
• Starchy vegetables (potatoes, corn, peas)
• Sugary foods and beverages
• Legumes (beans, lentils)
• Most processed foods

How can you ensure you’re choosing the right foods for a ketogenic diet? Focus on whole, unprocessed foods that are naturally low in carbohydrates. Read nutrition labels carefully, paying attention to the net carb content. When in doubt, opt for foods that are primarily composed of fats and proteins, with minimal carbohydrates.

Potential Challenges and Considerations of Net Carb Counting

While counting net carbs can be an effective strategy for following a ketogenic diet, it’s not without its challenges and potential pitfalls. Being aware of these issues can help individuals navigate the keto lifestyle more successfully.

Common Challenges

1. Keto flu: As the body adapts to using ketones for fuel, some individuals may experience flu-like symptoms, including fatigue, headaches, and nausea.
2. Sustainability: The strict nature of the keto diet can be challenging to maintain long-term for some people.
3. Nutrient deficiencies: Restricting certain food groups may lead to inadequate intake of certain vitamins and minerals.
4. Social situations: Adhering to a keto diet can be difficult in social settings where high-carb foods are prevalent.

How can these challenges be addressed? Gradually transitioning into the diet, ensuring adequate electrolyte intake, and carefully planning meals to include a variety of nutrient-dense foods can help mitigate many of these issues. Additionally, working with a healthcare professional or registered dietitian can provide personalized guidance and support.

Beyond Weight Loss: Health Benefits of Low Net Carb Diets

While weight loss is often the primary motivation for adopting a ketogenic diet, focusing on net carbs may offer additional health benefits that extend beyond shedding pounds. Understanding these potential advantages can provide further motivation for adhering to a low net carb lifestyle.

Potential Health Benefits

• Improved blood sugar control: By limiting carbohydrate intake, keto diets may help stabilize blood glucose levels, potentially benefiting individuals with type 2 diabetes or insulin resistance.
• Enhanced cognitive function: Some studies suggest that ketones may provide neuroprotective effects and improve mental clarity and focus.
• Reduced inflammation: A low-carb, high-fat diet may help decrease inflammatory markers in the body.
• Increased energy levels: Once adapted to ketosis, many individuals report improved and more stable energy throughout the day.
• Potential cardiovascular benefits: Some research indicates that ketogenic diets may improve certain cardiovascular risk factors, such as triglycerides and HDL cholesterol levels.

Can a low net carb diet improve overall health markers? While individual results may vary, many studies have shown promising outcomes in terms of metabolic health, blood lipid profiles, and glycemic control when following a well-formulated ketogenic diet. However, it’s crucial to note that long-term studies are still limited, and more research is needed to fully understand the long-term effects of this dietary approach.

Tools and Strategies for Effective Net Carb Tracking

Successfully following a ketogenic diet requires diligent tracking of net carb intake. Fortunately, there are numerous tools and strategies available to make this process more manageable and accurate.

Useful Tools for Net Carb Tracking

1. Mobile apps: Numerous apps are designed specifically for keto dieters, offering extensive food databases and net carb calculations.
2. Food scales: Accurately weighing portions can help ensure precise carb counting.
3. Nutrition label reading: Developing the skill to quickly assess nutrition labels for net carb content is invaluable.
4. Meal planning services: Some meal delivery services cater specifically to keto dieters, providing pre-calculated net carb information.
5. Blood ketone meters: These devices can help confirm whether you’re maintaining ketosis based on your net carb intake.

How can you streamline the process of tracking net carbs? Start by creating a meal plan that includes go-to foods with known net carb counts. This approach can simplify daily tracking and reduce the need for constant calculations. Additionally, keeping a food diary or using a dedicated keto tracking app can help identify patterns and ensure you’re staying within your daily net carb limit.

Customizing Your Approach: Finding the Right Net Carb Balance

While the standard ketogenic diet typically recommends limiting net carbs to 20-50 grams per day, it’s important to recognize that individual needs and tolerances can vary. Finding the right balance of net carbs that allows you to maintain ketosis while feeling energized and satisfied is key to long-term success on a keto diet.

Factors Influencing Net Carb Tolerance

• Activity level: More active individuals may be able to consume slightly higher amounts of net carbs while maintaining ketosis.
• Metabolic health: Those with insulin resistance may need to be more restrictive with their net carb intake.
• Body composition: Lean body mass and overall body size can influence carbohydrate needs.
• Personal goals: Whether the primary aim is weight loss, maintenance, or performance can affect the optimal net carb intake.

How can you determine your ideal net carb intake? Start with the standard recommendation of 20-50 grams per day and monitor your ketone levels and overall well-being. Gradually adjust your net carb intake up or down based on your results and how you feel. Some individuals may find they can maintain ketosis with slightly higher net carb intake, while others may need to be more restrictive.

Remember that the key to a successful ketogenic diet is not just about hitting specific numbers, but about finding a sustainable approach that supports your health and lifestyle goals. Regular self-assessment and consultation with healthcare professionals can help ensure you’re on the right track with your net carb intake and overall keto journey.

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.