Watch out for these “low-carb” Keto Foods.

Struggling to see real results with the Keto diet?

“Keto” products and recipes are readily available in stores and online nowadays but sometimes the carbs don’t add up. These hidden carbohydrates on labels or in “low carb” foods may be partially to blame if you’ve reached a plateau that you can’t seem to get over.

You know that to remain in ketosis while following the keto diet, you must limit your carbohydrate intake, but sometimes you may be exceeding your daily carbs by accident. Dinners and other products that pass for low-carb may not actually be so low-carb, and you could discover that you don’t realise how many carbohydrates they contain. 

Here are a few sneaky foods to watch out for while on keto:

Meat, Seafood & Vegetables:

Always be mindful of the amount of carbohydrates in the vegetables you consume. Be careful not to overeat low-carb vegetables like broccoli, cauliflower, and cabbage. Starchy veggies should be avoided since they WILL delay your progress. This includes carrots, yams, cooked onions, and sweet potatoes.
Keep an eye on the seafood! It’s crucial to understand that your favourite seafood dishes are not zero carb if you love seafood!

The amount of carbohydrates in one 4 oz serving of the following is:
Oysters: 8g
Scallops: 2.5g
Shrimp: 1g
Natural crab: 1g
Imitation crab meat: 12-15g
Mussels: 8.4g

Sauces & Dressings:

This one is an easy trap to fall into. When eating a large amount of meat on a keto diet it’s a habit for some of us to drown our meal in ketchup, sriracha, or other sauces. Salad dressings are another one that can have a high sugar content, so being aware of what is in them is super important to staying in Ketosis. You don’t have to cut out the sauce completely but make sure you check the labels and use it sparingly!
Sweeteners and No Sugar Added:
The majority of low-calorie sweeteners are low in carbohydrates, but always read the label on the back. These products can contain granulated or powdered products that may have extra components like dextrose or maltodextrin, which are sources of hidden carbohydrates.
“Sugar-Free” and “No Sugar Added” are two completely different things. A classic example are fruit juices and smoothies who claim “No sugar added” but are in fact loaded with natural sugars from the ingredients inside.

Keto Snacks & Misleading Labels:

When we take a closer look at some labels on keto snacks and products, the carbs don’t add up. Technically these products are Keto BUT companies are not accounting for your total daily carbohydrate allowance. Once you include these foods in your diet you may accidentally kick yourself out of Ketosis due to exceeding your total daily carbs allowed.

Another thing to watch out for is alcohol sugars. Never depend just on the information provided on the front of labels; always examine the back. I’ve seen several products advertise “ONLY 5G OF SUGAR” on the front of the package, but on the reverse, there are 15g of sugar alcohols listed. These are supposedly non-digestible sugars, but you need to monitor to see how you react to them.

My tip to make sure you stay in Ketosis:

If you are trying to stick to Keto a good rule is to assume that there are always hidden carbs in whatever you are eating!

Be sure to check the labels and get familiar with what you are eating. It may seem tedious to start, but you will get the hang of it!

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