The ketogenic diet, sometimes known as the “keto” diet, is a low-carb, high-fat diet utilized for centuries to treat particular medical disorders. The ketogenic diet was frequently used to manage diabetes in the 19th century.
It was first presented in 1920 as a successful treatment for epilepsy in kids who were not responding to medicines. For treating diabetes, polycystic ovarian syndrome, Alzheimer’s disease, and cancer, the ketogenic diet has also been studied and utilized in carefully controlled conditions.
Carbohydrates to Avoid on the Ketogenic Diet
Certain meals with incredibly high carbohydrate content must be avoided to enter and stay in ketosis.
Avoid high-carbohydrate items following a ketogenic diet, such as most fruits, pasta, potatoes, candy bars, pastries, doughnuts, candies, soda, juice, rice, and bread.
List of Carbs You Can Consume on Keto
Now that you know which foods should be completely avoided, let’s talk about the greatest carb sources for the keto diet that you may still include in your meal plan.
The best course of action is to read labels and carefully track your intake so you don’t overdo it, especially if you’re a novice. Some of the foods listed below still contain carbohydrates.
Cocoa Powder and Dark Chocolate
Dark chocolate and cocoa powder are excellent substitutes for sweet chocolate bars. They provide a lot of antioxidants. A “superfood,” chocolate is regarded as having the nutrients you need to maintain good health.
Additionally, dark chocolate contains flavanols, which have been connected to lowering blood pressure and heart disease risk.
It’s crucial to limit your intake of dark chocolate to those with 85% cocoa or higher. Anything less frequently provides additional, higher-carb elements that may prevent ketosis from occurring.
Keto Coconut-choc Fat Bombs are a fantastic low-carb snack that you can prepare with cocoa powder or dark chocolate. Combine cocoa powder with almond butter and coconut oil, and heat while stirring in a microwave or over a stovetop until it produces a smooth liquid. After 30 minutes in the freezer, you’ll have a delicious, sweet low-carb snack!
If you feel like it needs a bit extra sweetness, add some stevia. More Keto snack ideas may be found here.
Starch is the type of sugar that vegetables store. Non-starchy vegetables have a reduced starch and carbohydrate content because they store less sugar. They are the ideal carbohydrate for Keto diets since they are nutrient-dense, high in fiber, and low in calories.
Numerous non-starchy vegetables are rich in fiber, which is a type of carbohydrate. However, unlike other carbohydrates, fiber doesn’t break down into glucose or sugar in your digestive system. Therefore it doesn’t count toward your daily carbohydrate allowance! The fact that fiber is included in the grams of total carbs makes this data about fiber crucial when examining food labels. To calculate how many carbs in a portion of food contribute to your daily carbohydrate goal, remember to divide the total carbs by the fiber content.
You can eat many of the following low-carb vegetables on a Keto diet.:
- Brussel’s sprouts
Above-ground vegetables are frequently non-starchy and low in carbohydrates (there are some exceptions – always check nutritional information in the Carb Manager app).
Everyone should include avocados regularly in their Ketogenic diet. They are a fantastic source of monounsaturated fat and are abundant in important vitamins and minerals, including potassium and magnesium. Because you restore your body with the vital minerals it excretes during the initial fat-adaptation stage, avocados make the Keto-adaptation phase much easier.
One avocado only has roughly 2-3g of net carbohydrates per serving, which makes it the ideal fruit for a ketogenic diet!
The majority of other fruits must be avoided because they contain excessive carbs. The only exception is berries.
Berries are high in fiber and low in carbohydrates.
Antioxidants included in these fruits have been demonstrated to have anti-inflammatory properties and offer disease protection.
Try to limit your berry consumption because they still contain some carbohydrates.
If you miss pasta but are following the ketogenic diet, try shirataki noodles. Due to their high water and fiber content, these noodles have less than 1g of carbohydrates per serving.
They are available at your neighborhood health food store and frequently come in fettuccine, linguine, or rice shapes.
Shirataki noodles can be used in place of regular spaghetti to create a wonderful low-carb supper!
According to studies, the polyphenols in olives can help lower inflammation, shield cells from harm, lower blood pressure, and possibly even fight cancer.
Olives are a fantastic food option for Keto because half of their carbohydrates are fiber.
Olives only include 1g of total carbs in a serving size of 14g. Accordingly, approximately seven olives equal 1 g of carbohydrates.
- A Little Planning Can Ensure Your Ketogenic Journey Remains Low-Carb.
- As a novice on Keto, your cravings for carbs may feel very strong, but remember that this is only temporary until your body adjusts to burning fat effectively.
- Substituting the low-carb items mentioned above for high-carb sources will give your body the energy and vital nutrients it needs to thrive.
How Many Carbs Can You Have on Keto?
- On the Ketogenic diet, everyone restricts carbohydrates to slightly varying degrees. While some people can consume more and stay in ketosis, others might require a more limited diet.
- Most ketogenic diet recommendations advise sticking to 15–30g of net carbs daily or 5–10% of total calories.
- Total carbohydrates minus fiber minus sugar alcohols equal net carbohydrates.
- In general, you’re more likely to be able to eat more carbohydrates and maintain ketosis if you’re an extremely active person who exercises 4–5 times per week.
- However, if you lead a sedentary lifestyle and are overweight, we advise you to limit your carbohydrate intake to guarantee that you enter a state of ketosis.
How does the keto diet work?
The body converts carbohydrates consumed into sugar, which is then used by cells as an energy source. When carbohydrates are significantly reduced, the body starts to burn fat for energy instead of carbohydrates. Consequently, glucose levels decrease.
When the body burns fat, it produces acid called ketones in the blood and urine. Ketosis is the metabolic state in which the body burns fat for energy and produces ketones. The body also produces less insulin while in ketosis, which leads to less fat being stored.
How to calculate carbs?
It’s critical to consider the amount of “net carbohydrates” in food when following the ketogenic diet.
By deducting the amount of fiber from the total amount of carbohydrates, one can determine the net amount of carbohydrates in a meal. If the product has been prepared, the sugar alcohol concentration should also be reduced by half. Food labels offer this information.
Below, we delve deeper into these concepts and the calculation:
These are all the carbohydrates included in a portion of food, even those the body cannot fully digest and convert to glucose.
These are also known as digestible carbs since the body can absorb them.
Subtract the fiber content from the total amount of carbohydrates to determine the serving’s net carbohydrates. Subtract half of the sugar alcohol content if the meal has been processed.
One should consume no more than 50g of carbohydrates daily on the keto diet. A person typically substitutes fatty foods like eggs, dairy products, fresh meat, and fish for high-carb diets.
Checking food labels is essential since foods like wheat products, some fruits, vegetables, beans, and legumes can be high in carbohydrates.
Make an appointment with a doctor to ensure the alteration will be secure before beginning a ketogenic diet.
Frequently Asked Questions (FAQs)
Is the Keto Diet Healthy?
According to the Epilepsy Foundation, the keto diet started as a therapeutic eating plan used to manage seizures in epilepsy patients. A ketogenic diet might be required for those people’s health. However, most people don’t necessarily need to follow the ketogenic diet to be healthy.
Is the Keto Diet Safe to Follow?
Even while eating a diet heavy in fat can seem radical, Scott Keatley, RDN, of Keatley Medical Nutrition Therapy in New York City, notes that “studies looking at ketosis via food has not revealed any meaningful detrimental implications when done in the short term.”
Is Ketosis Bad?
Your body typically uses carbs as its primary food source. Your body enters a state of ketosis when it begins to burn fat for energy by converting fat into ketone bodies.
How Many Carbs Do You Eat on a Keto Diet?
According to Jill Keene, RDN, a registered dietitian nutritionist in private practice in White Plains, New York, a keto diet typically consists of 70 to 75 percent fat, 20 to 25 percent protein, and 5 to 10 percent carbohydrates.