What are net carbs and total carbs. How do they differ on a ketogenic diet. Why is counting net carbs important for keto success. What foods are best for a low-carb, high-fat lifestyle. How can you calculate net carbs accurately.

The Fundamentals of Carbohydrates in Ketogenic Dieting

The ketogenic diet has gained immense popularity for its potential to promote weight loss and improve various health markers. At its core, this dietary approach focuses on drastically reducing carbohydrate intake while increasing fat consumption. But when it comes to carb counting on keto, there’s often confusion between net carbs and total carbs.

Understanding the distinction between these two concepts is crucial for anyone embarking on a ketogenic journey. Let’s delve into the intricacies of net carbs vs. total carbs and explore why this differentiation matters for those following a keto lifestyle.

Decoding Net Carbs: The Key to Keto Success

Net carbs are the carbohydrates in food that your body can digest and use for energy. To calculate net carbs, you subtract fiber and sugar alcohols from the total carbohydrate count. This calculation is essential because fiber and most sugar alcohols have minimal impact on blood sugar levels and don’t interfere with ketosis.

Why is focusing on net carbs important for keto dieters? The primary goal of a ketogenic diet is to induce and maintain a state of ketosis, where the body burns fat for fuel instead of glucose. By limiting net carb intake to 20-50 grams per day, individuals can more effectively enter and sustain ketosis.

Calculating Net Carbs: A Simple Formula

To determine the net carbs in a food item, use this formula:

Net Carbs = Total Carbs – Fiber – Sugar Alcohols

For example, if a food contains 15 grams of total carbs, 5 grams of fiber, and 2 grams of sugar alcohols, the net carb count would be 8 grams (15 – 5 – 2 = 8).

Total Carbs: A Broader Picture of Carbohydrate Content

Total carbs represent all types of carbohydrates in a food, including simple sugars, complex carbohydrates, fiber, and sugar alcohols. While this provides a comprehensive view of carbohydrate content, it doesn’t account for the different ways our bodies process various carbs.

For individuals not following a ketogenic diet, counting total carbs can be useful for managing overall carbohydrate intake. However, for those on keto, focusing solely on total carbs may lead to unnecessarily restricting nutritious, fiber-rich foods that have minimal impact on ketosis.

The Impact of Fiber and Sugar Alcohols on Ketosis

Fiber and sugar alcohols play a unique role in the ketogenic diet. These carbohydrates pass through the digestive system largely unabsorbed, resulting in minimal blood sugar spikes and little to no insulin response.

Fiber: The Indigestible Carb

Dietary fiber is a type of carbohydrate that humans lack the enzymes to digest. As it passes through the digestive system, it provides numerous benefits, including improved gut health, better satiety, and stable blood sugar levels. On a ketogenic diet, consuming adequate fiber is crucial for maintaining digestive health and preventing constipation, a common side effect of low-carb diets.

Sugar Alcohols: Low-Calorie Sweeteners

Sugar alcohols are a class of sweet-tasting compounds that provide fewer calories than sugar and have a minimal impact on blood glucose levels. Common sugar alcohols include erythritol, xylitol, and sorbitol. While they’re often used in low-carb and sugar-free products, it’s important to note that some sugar alcohols can cause digestive discomfort when consumed in large quantities.

Keto-Friendly Foods: Navigating Net Carbs for Optimal Nutrition

Selecting foods with low net carb counts is essential for maintaining ketosis. Here’s a list of keto-friendly options that are low in net carbs but rich in nutrients:

• Leafy greens (spinach, kale, lettuce)
• Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
• Avocados
• Berries (in moderation)
• Nuts and seeds
• Eggs
• Fatty fish (salmon, mackerel, sardines)
• Meat and poultry
• Full-fat dairy products
• Healthy oils (olive oil, coconut oil, avocado oil)

By focusing on these low net carb foods, you can ensure adequate nutrition while maintaining ketosis.

Common Pitfalls in Carb Counting on Keto

Even experienced keto dieters can fall into traps when it comes to carb counting. Here are some common mistakes to avoid:

1. Overlooking hidden carbs in processed foods
2. Underestimating portion sizes
3. Neglecting to count carbs from beverages
4. Assuming all low-carb labeled products are keto-friendly
5. Forgetting to account for carbs in condiments and sauces

To ensure accurate carb counting, always read nutrition labels carefully and be mindful of serving sizes. When in doubt, it’s better to overestimate rather than underestimate your carb intake.

The Role of Net Carbs in Metabolic Health

Beyond weight loss, focusing on net carbs can have significant implications for metabolic health. By limiting net carb intake, individuals may experience improvements in various health markers:

Blood Sugar Management

Reducing net carb consumption can lead to more stable blood sugar levels, which is particularly beneficial for individuals with diabetes or insulin resistance. How does this work? When you consume fewer net carbs, your body produces less insulin, the hormone responsible for regulating blood sugar. This can result in improved insulin sensitivity over time.

Triglyceride Levels

High carbohydrate diets, especially those rich in refined carbs and sugars, can elevate triglyceride levels in the blood. By focusing on net carbs and following a ketogenic diet, many individuals see a reduction in triglycerides, which is associated with a lower risk of heart disease.

Inflammation Reduction

Chronic inflammation is linked to various health issues, including heart disease, cancer, and autoimmune disorders. Some studies suggest that low-carb diets, particularly those emphasizing net carbs, may help reduce inflammation markers in the body.

Tracking Net Carbs: Tools and Techniques for Keto Success

Accurately tracking net carbs is crucial for maintaining ketosis. Fortunately, there are numerous tools and techniques available to make this process easier:

Mobile Apps

Several smartphone apps are designed specifically for keto dieters to track their macronutrients, including net carbs. Popular options include:

• MyFitnessPal
• Carb Manager
• Cronometer
• Senza

These apps often have extensive food databases and can automatically calculate net carbs for you.

Food Scales

Investing in a digital food scale can greatly improve the accuracy of your carb counting. Weighing your food ensures you’re consuming the correct portion sizes and can help you avoid underestimating your carb intake.

Meal Planning

Planning your meals in advance can make tracking net carbs much easier. By prepping your meals for the week, you can calculate your net carb intake ahead of time and avoid impulsive food choices that might kick you out of ketosis.

Balancing Nutrition on a Net Carb-Focused Keto Diet

While focusing on net carbs is essential for maintaining ketosis, it’s equally important to ensure you’re meeting your nutritional needs. Here are some tips for achieving a well-balanced ketogenic diet:

Prioritize Nutrient-Dense Foods

Choose foods that are not only low in net carbs but also rich in essential nutrients. For example, leafy greens like spinach and kale are low in net carbs and high in vitamins and minerals.

Don’t Neglect Protein

While the ketogenic diet is high in fat, adequate protein intake is crucial for maintaining muscle mass and overall health. Aim for moderate protein consumption from sources like meat, fish, eggs, and plant-based proteins like tofu and tempeh.

Include a Variety of Healthy Fats

Not all fats are created equal. Focus on incorporating a mix of healthy fats into your diet, including:

• Monounsaturated fats (avocados, olive oil, nuts)
• Omega-3 fatty acids (fatty fish, flaxseeds, chia seeds)
• Medium-chain triglycerides (MCT oil, coconut oil)

This diverse fat intake can help support overall health and provide sustained energy throughout the day.

Consider Supplementation

Due to the restrictive nature of the ketogenic diet, some individuals may benefit from supplementation to prevent nutrient deficiencies. Common supplements for keto dieters include:

• Magnesium
• Potassium
• Vitamin D
• Omega-3 fatty acids

Always consult with a healthcare professional before starting any new supplement regimen.

Adapting the Net Carb Approach for Different Lifestyles

The concept of net carbs can be applied to various dietary approaches and lifestyles. Here’s how different groups can benefit from focusing on net carbs:

Athletes and Fitness Enthusiasts

For active individuals, slightly higher net carb intake may be necessary to support performance and recovery. How can athletes modify their net carb intake? They might implement a targeted ketogenic diet, consuming a small amount of easily digestible carbs around workouts to replenish glycogen stores without disrupting ketosis.

Vegetarians and Vegans

Plant-based keto dieters can still focus on net carbs by emphasizing low-carb vegetables, nuts, seeds, and plant-based proteins. What are some key considerations for plant-based keto dieters? They should pay extra attention to protein intake and may need to supplement with vitamin B12 and iron.

Individuals with Diabetes

For those managing diabetes, focusing on net carbs can be particularly beneficial for blood sugar control. How does this approach help? By limiting net carbs, individuals with diabetes may experience more stable blood glucose levels and potentially reduce their need for medication. However, it’s crucial to work closely with a healthcare provider when making significant dietary changes.

The Future of Carb Counting: Emerging Research and Trends

As nutrition science continues to evolve, our understanding of carbohydrates and their impact on health is constantly expanding. Here are some emerging areas of research related to net carbs and ketogenic diets:

Personalized Nutrition

Recent studies suggest that individual responses to carbohydrates can vary significantly. What does this mean for keto dieters? In the future, we may see more personalized approaches to carb counting, taking into account factors like genetics, gut microbiome composition, and metabolic health.

Gut Health and the Microbiome

The role of gut bacteria in metabolism and overall health is an area of intense research. How might this impact our approach to net carbs? Future dietary recommendations may consider the impact of different types of carbohydrates on gut microbiome diversity and function.

Long-Term Effects of Ketogenic Diets

As the popularity of ketogenic diets grows, more long-term studies are being conducted to assess their safety and efficacy. What questions are researchers exploring? They’re investigating the long-term impact of very low net carb diets on cardiovascular health, bone density, and cognitive function.

Understanding the difference between net carbs and total carbs is crucial for anyone following a ketogenic diet. By focusing on net carbs, individuals can more effectively maintain ketosis while still enjoying a variety of nutritious foods. Remember to always consult with a healthcare professional before making significant changes to your diet, especially if you have underlying health conditions.

As you embark on your ketogenic journey, keep in mind that the key to success lies not just in counting carbs, but in adopting a holistic approach to health that includes balanced nutrition, regular physical activity, and stress management. By mastering the concept of net carbs and applying it wisely, you can optimize your ketogenic diet for long-term success and improved overall 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

(Want articles like this via email? Here’s the sign up!)

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.

  Fruits and berries on a keto diet: what can you do?

  By Dr. Andreas Eenfeldt, MDD, medical review by Dr. Bret Scher, MD

  Most fruits and berries contain a large amount of carbohydrates. That is why they taste so sweet. You can even say that fruits and berries are a sweet gift of nature.

  In general, the sweeter or larger the fruit, the more sugar it contains. If you’re following a keto diet, then unlike many berries that are low in sugar, it’s best to try to eat less fruit.

  Below you will find a list
  fruits with high sugar content. On the left is a list of fruits that can be
  eat on a keto diet.

  Berries

  The numbers mean – the amount of carbohydrates / 100 grams

  Each number represents the percentage of carbohydrates contained in 100 grams of each berry. So, for example, 100 grams of blueberries (about 3 handfuls) contain 12 grams of carbohydrates.

  On a keto diet, you can eat some raspberries, blackberries and strawberries. You should be careful with blueberries, as the carbohydrates contained in them are very quickly absorbed by the body. Eat blueberries in small portions and not very often. Or, eliminate blueberries from your diet altogether.

  Fruit

  Most fruits contain quite a lot of carbohydrates, which is not at all good for those who go on a keto diet and plan to stick to it in the future. In the image below, each number represents the percentage of net carbs found in 100 grams of each fruit. One medium-sized orange contains about 9 grams of carbohydrates.

  The numbers mean – carbs/100 grams

  If you eat a large apple (about 25 grams of carbs) or a medium-sized banana (24 grams of carbs), you will exceed your daily keto carb limit. According to the rules of a strict keto diet, you can not eat more than 20 grams of carbohydrates / day.

  Fruit
  = Sweet treat of nature

  On a keto diet, small amounts of berries are allowed from time to time, which will not affect ketosis in any way. A few cherries and a small plum won’t hurt your figure. However, if you’re not sure how much fruit you can eat to stay in ketosis, measure your body’s ketones and find out how your body reacts to fruit.

  But doesn’t our body need the vitamins found in fruits? Not necessary. These vitamins are also found in vegetables. Moreover, some vegetables (bell peppers, cabbage) contain more vitamin C than any citrus fruits, and the sugar and carbohydrate content of vegetables is much lower.

  Top 5
  fruits you can eat on a keto diet

  On a keto diet, fruits are sometimes allowed in small amounts. Add a spoonful of unsweetened whipped cream to them and don’t worry that your body will come out of ketosis. It will not happen.

  Here is a list of some
  fruits and the amount of carbohydrates they contain:

  • Raspberries : half a cup (60 grams) contains 3 grams of carbohydrates.
  • Blackberry : Half a cup (70 grams) contains 4 grams of carbohydrates.
  • Strawberries : eight medium fruits (100 grams) contain 6 grams of carbohydrates.
  • Plum : One medium-sized plum (65 grams) contains 7 grams of carbohydrates.
  • Blueberries : Half a cup (75 grams) contains 9 grams of carbohydrates.

  Fruit
  snacks

  In any case, fruit can serve as an excellent substitute for any chocolate bar, muffin or candy.

  Even though many other fruits are high in carbohydrates, sometimes you can afford to eat a few. Just pretend it’s candy. You will immediately understand how much you can eat. Below you will find a list of some fruits and their description:

  • Kiwifruit: One medium-sized fruit (70 grams) contains 8 grams of carbohydrates.
  • Cherries: Half a cup (75 grams) contains 8 grams of carbohydrates.
  • Mandarin: One medium-sized fruit (75 grams) contains 9 grams of carbohydrates.
  • Cantaloupe: One cup (160 grams) contains 11 grams of carbohydrates.
  • Peach: One medium-sized fruit (150 grams) contains 13 grams of carbohydrates.

  Fruit
  then and now

  Many people ask, “Isn’t eating fruit natural from an evolutionary point of view?” To find the answer to this question, one must take into account the fact that the fruits grown today are very different from those that people ate in the past. Nowadays, many fruits are grown artificially, which is why they contain a lot of sugar, and, accordingly, more carbohydrates.

  In addition, in the past, fruits were available to people only in season. Just like other mammals, such as bears, for example, ancient people ate fruits, creating an excess of carbohydrates in order to use the already accumulated supply in lean (cold) times. In today’s world, it is harder for people to cope with the accumulated amount of carbohydrates due to the fact that fruits are available to us 365 days a year.

  Best Berry Recipes

  Below are two of our top keto berry recipes, which are the lowest carb per serving.