Net Carbs and The Ketogenic Diet

What is the ketogenic diet?

The ketogenic diet has made a pronounced comeback and is being increasingly adopted by celebrities and us normal folk, alike. This diet is characterized by an extreme carbohydrate restriction, while fat is eaten in abundance. Common foods consumed in a ketogenic diet may include:

  • Avocadoes
  • Meat
  • Fatty fish (salmon, mackerel, trout etc.)
  • Butter and cream
  • Full fat dairy
  • Eggs
  • Coconut oil
  • Nuts and seeds and nut spreads
  • Low carb watery vegetables such as lettuce, onions, and peppers
  • Healthy oils (canola, olive oil etc.) 

The keto diet includes carbohydrate restriction of carbohydrate, the body makes a metabolic shift from burning glucose, to burning fat, forming ketones. If considering adopting this diet, there is evidence it may be useful in:

  • Type 2 diabetes.
  • Weight loss and obesity.

Keto compromise and net carb counting

If interested in trying on this diet for fit, planning one’s meals using net carbohydrate counting to make the most of this new diet. Not all carbohydrates are digested and yield energy in the form of glucose.

Indigestible carbohydrates include:

  • Insoluble and soluble fiber 
  • Resistant starches 
  • Sugar alcohols and sugar substitutes (such as allulose and erythritol). 

Foods that contain these components which may be displayed on a nutrition facts table, are subtracted from the total carbohydrate to yield the net carbohydrate content.

For example, the birthday cake flavor of The Elite Donut, contains 36g of carb, 3g of fiber, 10g of allulose and 17g of erythritol, resulting in just 6g of net carbs, as shown below.

36g total carbs -3g fiber- 10g allulose -17g erythritol = 6g net carbohydrates

Sugar substitutes and sugar alcohols

Sugar substitutes such as allulose and sugar alcohols such as erythritol and xylitol, can provide that sweet, satisfying taste without the burden of the extra calories and guilt. In fact, people with diabetes do not get their spiked blood sugar and insulin following consumption. The donuts carefully crafted at Elite Sweets, contain both of these calorie and sugar free substitutes, for a sweet and safe indulgence that align with a low carb/keto diet.

Final thoughts

Ketogenic and low carb diets alike, have increasing evidence to support its implementation in health conditions and for weight loss when implemented appropriately, but it need not be overly restrictive if one considers the utility of net carb counting. At Elite Sweets, we offer guilt free, delicious donuts that support people trying to adhere to low carbohydrate diets. Our donuts have between 1g and 6g of net carbohydrates, contain fiber, are sweetened with allulose and erythritol, are gluten free and are rich in satiating protein.