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How many carbs are in keto?

by technitcs staff in Tips for diabetics

How many carbs are in keto?

The keto diet limits carbohydrate intake and replaces it with fat. This puts the body into a state of ketosis, where the energy needed by the body to perform its various functions is obtained by burning stored fat in the body instead of burning the sugar found in carbohydrates. So, what is the amount of carbs in keto? Find out through the following article.

When a person consumes carbohydrates, the body converts those carbohydrates into sugar, which the body's cells use for energy. Reducing the amount of carbohydrates consumed causes the body to rely on burning fat for energy, and as a result, glucose levels in the body decrease. This leads to:

Lose excess weight by reducing hunger and increasing metabolic rate.

Controlling type 2 diabetes by reducing insulin resistance.

A person who follows the keto diet eats foods that contain high levels of fat, moderate levels of protein, and very low levels of carbohydrates. It is important to know the amount of carbs in keto in order to adhere to the amount of carbohydrates allowed in keto.

Why should you control your carb intake on keto?

A female on the keto diet should consume 40 to 50 grams of protein per day, while a male should consume 50 to 60 grams of protein per day. In general, a person should consume up to 50 grams of carbohydrates per day to keep the body in ketosis and continue burning fat.

But different keto diets vary in the amount of carbohydrates allowed in keto as well as the amount of protein and fat allowed as follows:

Standard Ketogenic Diet:

70% of a person's intake should be fat, 20% protein, and 10% carbohydrates.

High Protein Ketogenic Diet:

In general, 60% of a person's intake is fat, 35% protein, and 5% carbohydrates.

Cyclic ketogenic diet:

There is a cycle of 5 low carb days and 2 high carb days.

The amount of carbs in keto varies depending on the type of diet you follow. However, experts who recommend ketogenic diets tend to recommend the standard keto diet as it is the subject of many studies and research.

How to calculate the amount of carbs in keto

It is important to know the amount of carbohydrates in different foods for anyone following the keto diet, and anyone can calculate the number of net carbohydrates in a meal by subtracting the amount of fiber from the total number of carbohydrates.

If the food is processed, a person should also subtract half of the sugar alcohol content. These amounts are included on food labels, and here's how to calculate it in more detail:

net carbs

They are also called digestible carbohydrates because the body is able to absorb them. To calculate the number of net carbs in a meal, you subtract the fiber content from the total carbohydrates. If the food is processed, you also subtract half of the sugar alcohol content.

Total Carbohydrates

These are all the carbohydrates in a serving of food, including the kind that the body cannot completely digest and convert into glucose for energy.

Fiber

Fiber is a type of carbohydrate that the body cannot digest and therefore cannot be converted into glucose and is not stored and used for energy by the body. The amount of fiber is usually included in the total carbohydrate count, but not in the net carbohydrate count.

sugar alcohol

Not all sugar alcohols are digested by the body, so they have less of an effect on blood sugar levels than regular sugar. Some examples of sugar alcohols include:

Hydrogenated starch

Mannitol

Sorbitol

isomalt

Xylitol

Maltitol

Lactitol

In order to calculate the net carbohydrate count in processed foods, a person also needs to subtract half of the sugar alcohols from the total carbohydrates.

Low carb foods

We will learn about the amount of carbs in keto by knowing the number of net carbs that different foods contain. Subtracting the fiber and half the amount of sugar alcohols from the total number of carbs in these foods.

Fresh meat and fish

These foods make up a big part of the keto diet, because they don't contain carbohydrates and are good sources of protein and other nutrients. Here's a list of meats and fish that can be eaten on the keto diet:

veal.

Lamb meat.

turkey

Chicken

Oysters

salmon

Tuna

cod

Sardines

Eggs, dairy products and cheese

The amount of carbohydrates in these foods is as follows:

Foods

Net Carbs per 100g

Eggs

0.76 grams

cheddar cheese

2.44 grams

Greek yogurt

3.98 grams

Cheese is low in carbs but high in fat, making it a good choice for the keto diet. 100 grams of cheddar cheese contains 2.44 grams of carbs and 34 grams of fat.

Vegetables

Dark green vegetables, such as broccoli, are low in carbs and rich in magnesium, protein, vitamin C, and antioxidants. Here's how many carbs are in some vegetables:

Foods

Net Carbs per 100g

Broccoli

4.04 grams

Cauliflower

2.97 grams

Kali

0.32 grams

Zucchini

2.11 grams

Eggplant

2.88 grams

Spinach

1.43 grams

Fruit

Fruits contain high levels of sugar, so it is preferable to reduce the amount of fruit eaten and replace it with vegetables. This is the amount of carbohydrates found in low-carb fruits.

Foods

Net Carbs per 100g

Avocado

1.83 grams

Tomatoes

2.69 grams

raspberry

5.44 grams

Yellow watermelon

7.36 grams

Nuts and seeds

This is the amount of carbohydrates in the seeds:

Foods

Net Carbs per 100g

brazil nuts

4.24 grams

Walnut

6.63 grams

Almonds

10.03 grams

hazelnut

7.00 grams

Flax seeds

1.58 grams

Foods that contain high amounts of carbohydrates

Products that contain wheat, such as rice, pasta, and cereals, are high in carbohydrates. Therefore, a person on the keto diet should avoid them. Here is the amount of carbohydrates in high-carb foods

high carb vegetables

Foods

Net Carbs per 100g

potato

16.17 grams

Turnip

13.09 grams

Beetroot

6.76 grams

maize

16.70 grams

Carrots

6.78 grams

High carb fruits

Foods

Net Carbs per 100g

Apple

11.41 grams

Pear

12.13 grams

Banana

20.24 grams

Mango

13.38 grams

Nuts, beans and legumes

Foods

Net Carbs per 100g

Cashew

24.97 grams

Hummus

16.80 grams

Beans

10.75 grams

Lentils

52.65 grams

Recovery advice from the 5.6 team

It is important to know the amount of carbohydrates in different foods than to know the amount of carbs in keto. This allows optimal adherence to the keto diet and obtaining the various health benefits associated with it.

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