No matter what a food product says on the front, you need to look at the ingredients section of the nutrition label to know what is really in your food. And if you see these things, it doesn’t necessarily mean that it’s quote unquote not keto. This keto carb limit is 35 grams of total carbs and 25 grams of net carbs. So that should also be considered when calculating net carbs. Remember, your body needs fiber and it is very important on the ketogenic diet, so don't count it out! These will provide the rest of your macros. So I can’t have it.” What you do instead is consider the big picture. So keep your eyes on the road. Sad to say, the rules on labeling food allows food companies to be very misleading on the front of the label. To calculate net carbs for keto, take a food’s total carbs and subtract: Fiber, a type of carbohydrate from plants that the human digestive system can’t process. And ultimately, I don’t think it’s helpful to anyone. This transcript may contain errors. Total fat calories for the keto diet should make up 65-90% of daily caloric intake. But between the serving size and the carb counts listed, you’ll be able to determine whether or not you want to include the food in your diet. Total Fat = Saturated Fats + Trans Fats + Polyunsaturated Fats + Monounsaturated Fats. Ask us below! You can use the ingredients to identify food additives or substances that you’re actively avoiding. And if you’ve been listening to this podcast for any length of time, you know that I am a recovering perfectionist, so you probably can already guess that I, too, once was caught up in this minutia. Sukrin Gold can be switched out for a different low-carb sweetener such as Erythritol, Swerve or Allulose, but really it does help with that beautiful golden colour and rich flavour. Net Carbs – No Sugar Alcohol only counts carbs that aren’t categorized as a fiber or a sugar alcohol. You are awesome. Total Carbs shows you the sum of fiber, net carbs, and sugar alcohols. And again, you might be saying, “Yes, of course we know Tasha.” But again, you would be very, very surprised. The nutrition labels on food products were not meant for a keto diet. Are you subscribed to my podcast? You can use it to reinforce what you see in the data table above. Join us for this week's episode to learn how to read a nutrition label for keto, including serving sizes, carb counts, calories, macros, and ingredients list. If net carbs are further limited to less than 20 grams, then most people will get into ketosis even more quickly. Here are things you need to note when reading a nutrition label and ingredient list on foods marked as keto-friendly or low-carb. Most of them have a barcode scanner if you’re doing the macro counting thing. You should eat more than the recommended 25 grams of fiber when on the keto diet, but it gives you an idea. So naturally, foods that are very high in carbs like sugar and starches and flours and those kind of things don’t really support ketosis in high amounts, but they likely won’t influence ketosis if they’re kept at bay in smaller amounts. grams? Aim for the carbs you do consume to be from high-quality foods like nuts and vegetables. Evaluate the calories to ensure your weight loss goals are also being supported. In fact, don't even look at the percentages because you'll be so in awe of how different they are. (13g – 9g – 2g – 1g = 1g) It can be frustrating to think you’re doing everything accordingly, only to realize you’ve been consuming something that has four times as many carbs as you initially thought. It’s also known as lazy keto. My name is Mellissa Sevigny, and I use my culinary powers for good here at IBIH by creating delicious and satisfying low carb & keto recipes. 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