The REAL first thing you want to do is look at the serving size. I’m going to be talking about how to read a nutrition label in the context of a ketogenic diet, and you’re probably thinking one of two things. If you have specific allergens or dietary restrictions, in addition to doing keto, you can look to the ingredients list to watch out for them. Using a small amount in your coffee won’t be a big deal. You should eat more than the recommended 25 grams of fiber when on the keto diet, but it gives you an idea. You don’t worry about it. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Look at the big picture. Carbohydrates that you can consume on the keto diet are calculated on a net carbohydrate basis. You can use the ingredients list to your benefit by looking out for allergens and problematic foods. Total Carbs – Fiber – Sugar Alcohols = Net Carbs. Why? Sad to say, the rules on labeling food allows food companies to be very misleading on the front of the label. Checking out the Halo Top nutrition label shows that the total carbs are around 14-16 grams. If you have specific allergens or dietary restrictions, the ingredient list can be your best friend. Total fat is the sum of saturated fats, trans fats, polyunsaturated fats and monounsaturated fats. Thank you so much for tuning into this episode of the Ketogasm podcast. So you get to subtract that out. OK. Nutrition labels contain standard information, including: The ingredient list is also a key part of a nutrition label. It’s also known as lazy keto. Which is makes avocados a Keto staple food! So doing the quick calorie check to see if it’s something that supports your goals is a little easier than doing math while your grocery shopping. So yes, you have to eat vegetables, but a Keto diet proposes to eat no more than 20 gram of net carbs each day. Sign-up with Keto Domain and get our ketogenic diet e-book for FREE! Hi, I’m Tasha! Oh dear, of course! It’s not like you need a checklist to compare your checklist and every ingredient to see if it’s going to work for you and if you can make it happen. Right? Brush the dirt off your shoulders, and carry on. Based on the rules of the keto diet, the total number of carbohydrate grams per day should be 5 to 10% of your calories, according to Blatner. On a 2,000 calorie diet, example, it would be 25 to 50 grams of carbs per day. A quick glance at the number might have you thinking it is keto-friendly; upon closer inspection, you find out there are multiple servings in the package. 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. However, when these things are at the end of the list, then use the nutrition facts and your judgment to make a decision. This is the number you … If you’re struggling with something specific, if you have a burning question, or you just want my thoughts, go ahead and shoot me an e-mail through the Ketogasm site. While fiber is a carb, it is not technically counted on keto because it does not directly affect ketosis or metabolism. Sugar alcohols will always be listed as sugar alcohols, never as sugar. Click here to subscribe in iTunes! This is where you can identify any problematic ingredients that you wish to avoid. A keto diet is a very strict low-carb diet, containing less than 20 grams of net carbs per day. However, one item I just cannot help myself from buying is low sugar ice cream. This is where people start to use words like clean versus dirty when they’re talking about their food. In general, most keto eaters keep their carb count below 20-40g each day. But when these are at the tail end of the ingredients list in trace amounts per serving, then you just have to use your own best judgment. Consider the context. And there are a lot of people that get really caught up in the minutia of the ingredients list when they’re evaluating if they can eat something, if they want to include it in their diet, or if it’s keto or not. Written specifically for female keto dieters and their unique physiology! One gram of fat has 9 calories, whereas one gram of protein or carbs has 4 calories. It is actually really beneficial to your body. Thousands of researchers and podcasters use Sonix to automatically transcribe their audio files (*.mp3). When reading a food label is “sugar grams” (because this is what is mostly on labels and not “sugar alcohol grams”) considered separate from the carb breakdown, or count inside the Carbohydrate Section? Be safe, guys. But in general, you want to eat adequate protein and align your fat intake with your body composition goals. Let this be the mental note you need to be mindful of serving sizes. Net carbohydrates are the total carbohydrates on the nutrition label minus the fiber minus the sugar alcohols. While they tout how low carb they are, the actual serving size could be a fraction of what you expect. Your information will *never* be shared or sold to a 3rd party. Natural sweeteners like sugar alcohols and stevia are a better alternative. 2. If net carbs are further limited to less than 20 grams, then most people will get into ketosis even more quickly. Use the ingredient list to your benefit to help you avoid allergens, dietary restrictions, and problematic foods. And if you see these things, it doesn’t necessarily mean that it’s quote unquote not keto. Right. (adsbygoogle = window.adsbygoogle || []).push({}); Enjoy learning from our website, or have you received personal help from Janine? Heavy cream lattes are frequently recommended as a reasonable drink order for someone on keto. Keto dieters are afraid of carbohydrates because they believe keto is the only way to lose body fat.They think you must be eating zero carbohydrates in order to get into ketosis, or that if you're not in ketosis 100 percent of the time, it won't work. Maybe you didn’t look at the nutrition label at all. Keto Chocolate on a Low Carb Diet #52, S.2 Free Keto Recipe -The DIRTY LAZY KETO No Time to Cook Cookbook Keto Desserts & Low Carb Holiday Baking Tips – Avoid a Keto Stall! If you have dietary goals beyond carb restriction, this list can help you support them. And I would even get into that mindset that it wasn’t keto quote unquote keto. It’s a sign of a dieting mindset, rather than working towards lifelong sustainable eating habits. Now, I know most of you listening are driving around and you might not have immediate access to a nutrition label to look at for reference. And there’s always a list of ingredients used to make the food that can help you avoid certain ingredients. That looks pretty low.” And then you chow down and eat all the food. These will provide the rest of your macros. Remember, you only get 20 grams of net carbs starting out. Not counted towards your daily fat in-take on the keto diet. All right. Or, take the KETO 30 Challenge for free. If you’re eating Halo top as your treat, and you’re eating a dessert every night, and you’re eating the whole thing, then you’re blowing your whole carb load in the evening right before you go to bed. Right. Now the truth is, many women who do keto don't really bother to track calories, except with how it impacts their macros. When sugar and starches and flours are listed as one of the first primary ingredients. Be wary of any food with added sugar on the keto diet. And to really drive this home, I’m gonna use Halo Top as an example. Success! Restricting your carbs intake forces your body to burn ketones instead of glucose for energy. OK, so with the carbs, you’re looking for total carbs and fiber, first and foremost. But always look at the serving sizes first when you check the nutrition label. When sugar is mentioned in the carbohydrate section, that means it does not naturally occur in the food but was added to the food. Why is it important to read a nutrition label? [vii]  They have been linked to increased weight gain and lowering satiety, causing overeating. ‘Cause I read all the e-mails I get and a lot of these episodes are the direct result of questions that I get from my readers and listeners. I know. I really need help wrapping my head around this!” Or… “Oh, great. The percentages of each macro nutrient listed will be flat out wrong for people eating a high fat, low-carb diet. All of those things. So you can listen now. You can calculate these percentages through our keto calculator. Copyright © 2019 KetoDomain.com, All rights Reserved. So that’s the nutrition facts table. Including sneaky pitfalls and missteps that many people make when switching over to a ketogenic diet. Check the serving size, check the carbs, check the calories, and then check the remaining macros, your protein and your fat. Learn how to read a nutrition label and ingredient list to provide guidance. Now if you’re feeling extra loving, I would be incredibly grateful if you left me a review over on iTunes, too. Normally you will NOT see net carbohydrates listed on a nutrition label - you will have to calculate it, but don't worry it's easy. , Your email address will not be published. That’s not required. For beginners, the recommended amount is 20 grams net carbohydrates per day. KetoGasm is a website devoted to helping women customize a ketogenic lifestyle. Are you subscribed to my podcast? You can use the ingredients to identify food additives or substances that you’re actively avoiding. So this is just one of those things that you’ll have to gauge to play around with a little bit. Then there’s a few grams of fiber you can subtract and you can take away all the sugar alcohols to arrive at net carbs. We’ve ALL been there. Example of reading a complex nutrition label for the ketogenic diet, 30 Day Keto Meal Plan PDF for Weight Loss, How to Read a Nutrition Label on the Keto Diet. Net carbs = carbs – (fiber + non-digestible sugar alcohols) Take an avocado as an example. That’s why I teach keto strategies that honor your preferences and needs. The Total Carbs for ⅔ cup of this packaged cauliflower is 4 grams, and the Net Carb is 3 grams. On the keto diet I don't buy a lot of packaged food because it seems almost impossible to find food without carbohydrate additives or added sugar, or foods that fit the keto diet in general. 1. Like, “finally, I’m going to get a clear cut guide to what’s keto and what’s not based on the ingredients.”. 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