While carb restriction is essential to Keyto, you should not completely eliminate them from your diet. Healthy sources of carbs (I.E., vegetables and some berries) can help lower blood pressure, improve blood sugar control, aid in weight loss, improve gut health, and prevent some forms of cancer. They are rich in vitamins, nutrients, and fiber which are all very important.
The Best Carbs for Keyto
The best carbs for Keyto generally grow above the ground. They have a low-glycemic index having minimal impact on blood sugar and insulin secretion. By keeping both of these low, your body will shift to using ketones as its primary source of energy. Transitioning to ketosis is dependent on restricting the right carbs, not all carbs. Meaning you should still aim to get several servings of carbs per day while limiting to ~30 grams net carbs per day.
Some examples of healthy carbs include:
- Asparagus
- Broccoli
- Bell peppers
- Cauliflower
- Celery
- Kale
- Mushrooms
- Zucchini
- Blackberries, raspberries, and strawberries (in moderation)
Carbs to Avoid on Keyto
You’ll want to avoid those carb with a high-glycemic index, indicating they have potent effects on blood sugar and insulin secretion. But because there are over 61 different names for sugar, it can often be difficult to identify them on food labels. Some alternate names for sugars include sucrose, high-fructose corn syrup, barley malt, dextrose, maltose, and “syrups.”
Other foods you’ll want to avoid:
- Grains
- Beans and legumes (except lupini and black soy beans)
- Fruits (with the exception of blackberries, raspberries, and strawberries)
- High-carb starchy vegetables (potatoes, sweet potatoes carrots)
- All forms of sugars: honey, maple syrup, raw sugar, agave nectar)
- Certain milk-products (low-fat milk, fat-free butter substitutes, low-fat cream, soft cheeses, and low-fat yogurt)
Studies show replacing these foods with healthy fats has beneficial effects independent of weight loss. Positive effects on biomarkers for heart disease and inflammation further support the effectiveness and safety of the Heart Healthy Keyto Program.
Important Concepts
- Carbs are broken down into glucose (sugar) which cause your pancreas to secrete insulin
- Insulin is an anabolic hormone that tells your body to synthesize and store fat
- It is exceedingly difficult, if not impossible, to get into ketosis without reducing insulin levels. This is accomplished by restricting carbs.
- Carbs can be ranked according to glycemic index – a measure of a food’s effect on blood sugar and insulin secretion.
- High glycemic index carbs are rapidly broken down and cause larger insulin spikes (bad)
- Low glycemic index carbs are digested more slowly and cause lower insulin increases (good)
- The Keyto Program recommends you focus on eating low glycemic index carb sources such as fibrous vegetables, nuts, seeds, and select fruits.
- Net Carbs (the number you care about) = Total Carbs – Fiber (minimal insulin impact)
Carb Intake Goals
- Limit Net Carbs to under 30 grams per day
- Use the Keyto food search to identify the best carb sources
- Strive to get 2-3 servings of healthy carbs per day
- Watch for hidden carbs present in condiments, seasoning, and prepackaged foods