Starting a ketogenic diet necessitates a keen understanding of the foods you consume. Carbohydrates, being the primary concern, are found in an array of food products, some of which are quite obvious, while others are deceitfully hidden. Here’s a breakdown of the carb-laden culprits and how to navigate around them:
Obvious Carbohydrate Sources:
The usual suspects high in carbohydrates include:
- Bread and other baked goods.
- Pasta and noodles.
- Sugary beverages and snacks.
Sweeteners:
While on a ketogenic diet, it’s essential to steer clear of sweeteners that can affect your blood sugar levels. The acceptable sweeteners on a keto diet are erythritol and stevia due to their minimal impact on blood sugar levels. On the contrary, other sweeteners like maltitol, xylitol, sucralose and sorbitol can have a significant effect on blood sugar and should be avoided. Stick to erythritol and stevia if you must use sweeteners. Erythritol may have a laxative effect if consumed in excess.
Dubious Low Carb Products:
Some products are marketed as low-carb or carb-free, yet they contain ingredients that can be metabolized into glucose. For instance, certain fibers and sugar alcohols may be listed as fiber on nutritional labels, but can still be partially absorbed by the gut, contributing to the carb count. Understanding how to read nutritional labels is crucial. In the US, total carbs on labels include fiber, unlike in Europe. Net carbs are calculated by subtracting fiber from total carbs as fiber is usually not digested into glucose1.
Individual Reactions to Products:
People have varied reactions to different products. What may be low-carb for one individual may not be the same for another. Acquiring a blood sugar meter can be instrumental in identifying which products cause blood sugar spikes, potentially throwing you out of ketosis.
Conclusion:
Transitioning to a keto diet requires a meticulous examination of the foods you consume to ensure they align with your carb intake goals. By understanding the hidden sources of carbs and monitoring how your body reacts to different products, you can better navigate your keto journey, optimizing the benefits while minimizing the risks.
