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After we know what foods are allowed and not consumed on the Ketogenic Diet, the next important thing is how we read the nutrition table when shopping. The Ketogenic Diet is finally forcing us to be more careful in shopping and learn to better understand what ingredients are good and not good for consumption. Ideally and if possible, it is better if all the food consumed is the result of our own cooking, because then we know exactly what ingredients are in the food. And we should also not consume processed foods and manufactured foods because we do not know exactly what the contents of these foods are. |
But sometimes ideal conditions can not happen. Because we are busy or for practical reasons or there is no choice and so on, it makes us buy packaged food too. Therefore, reading the nutrition table in canned or packaged foods is very helpful for us to know whether these foods are allowed or not to be consumed in keto.
The most important thing we pay attention to in reading nutrition from the many tables that are packaged in food is the FAT section and the TOTAL CARB section. In the total carbohydrate section, it generally consists of Dietary fiber and Sugars.
Previously important to know is what is called NETT CARB (Net carbohydrates). Not all carbohydrates affect the body in the same way.
Carbo from foods high in starch (starch) such as rice, bread, potatoes is absorbed by the body quickly and insulin will be fired to control glucose (blood sugar) that occurs from these foods.
Carbohydrates of this type are the fastest absorbed by the body to be used as energy. And if not used it will be piled up as a reserve (body fat).
This is what will make our weight increase day by day. Carbohydrates from fiber (fiber) vegetables, fruits, on the other hand the majority are not absorbed by the body and sometimes just pass through in our digestion.
So NETT CARB is total carbohydrates without fiber (fiber). Well, it's net carb that must be considered in each of our keto macronutrients and not total carbohydrates.
As an example:
1 cup of boiled broccoli contains about 11 grams of carbon. But of these 11 grams, about 6 grams is fiber. So the net carb content is 5 grams. And this net carb is calculated in the daily macro requirement limit.
Keto Cake X
Carbo 8 grams, fiber 2 grams. So the net carb content is only 6 grams, but we also have to pay attention to the SERVING SIZE. At the top of the label is always written serving size.
For example, if the keto cake X weighs 500 grams and the serving size is written as 10, this means that the content of carbohydrates, fat, etc. in the cake written in the nutrition table is for every 50 grams (500 grams:10). This means that every 50 grams of keto X cake contains 6 grams of net carbs.
So we know how much we can eat the cake, according to daily macro needs. Sometimes we are not careful in terms of the size of this serving so that it hinders our weight loss targets.
Another example, sometimes in the nutrition table there is also writing:
Carbohydrates 50 grams Fiber 5 grams Sugar alcohol 10 grams What is meant by sugar alcohol here is not alcohol and sugar so it is haram for Muslims. What is meant by sugar alcohol here is artificial sugar, artificial sweeteners such as sorbitol, xylitol, etc.
In sugar-free candy definitely use pesky artificial sugar like this. So the calculation for the product example above is 50 grams – (5 grams + 10 grams) = 35 grams PER serving.
So when we buy a food product, what we must pay attention to is the SERVING DATE and the NET CARB. Therefore, we must also be careful when buying products that claim to be SUGAR FREE or SUGAR FREE.