When you’re new to keto, you wonder, “Can I eat fruit? Sugar-free candy? Keto ice cream?” In my opinion, you can eat anything you’d like if it fits in your daily “macro plan”. Let’s talk about how to evaluate net carbs.
Not all carbs are created equal. Learn how to calculate net carbs right here! What are Net Carbs? By using my Net Carb Calculator example, you can get yourself into ketosis and start losing weight. Next, we will talk about sugar alcohols and fiber – they play a starring role in DIRTY, LAZY, KETO! I didn’t forget about the fruit! Keep reading for suggested fruits.
Why is FIBER subtracted?
Fiber is not digested by the body and is removed as waste. There are two types of fiber, soluble and insoluble. Besides weight loss, what are the benefits of fiber?
- Lowers cholesterol
- Decreases risk of heart disease
- Helps prevent spikes in blood sugar
- Supports a healthy gut
- Keeps bowel movements regular
- Gives you that “full” feeling
What is the difference between soluble fiber and insoluble fiber?
Soluble fiber absorbs water. When you eat foods high in soluble fiber it turns to mush inside your body. Soluble fiber absorbs water quickly and helps to soften stool while adding bulk.
Insoluble fiber does NOT absorb water. Insoluble fiber moves through the intestine mostly intact, adding bulk to the stool.
Most experts recommend you eat 25-30 grams of fiber every day.
What are DIRTY, LAZY, KETO friendly foods* that are high in either soluble or insoluble fiber?
- Blackberries (1/2 cup): 3.1 g soluble fiber
- Blueberries (1 cup): 1.7 g soluble fiber, 2.5 g insoluble fiber
- Raspberries (1/2 cup): 2.3 g insoluble fiber
- Strawberries (1 cup): 1.8 g soluble fiber, 2.6 g insoluble fiber
- Raw Almonds (1 oz): 3.5 g insoluble fiber
- Flaxseeds (2 Tbsp): 2.7 g soluble fiber, 2.1 g insoluble fiber
- Peanuts, Dry roasted (1 oz): 1.1 g soluble fiber, 1.2 g insoluble fiber
- Sunflower seeds (1/4 cup): 1.1 g soluble fiber, 1.9 g insoluble fiber
- Walnuts (1 oz.): 2.5 g insoluble fiber
- Artichoke, cooked (1 medium): 4.7 g soluble fiber, 1.8 g insoluble fiber
- Asparagus, cooked (1/2 cup): 1.7 g soluble fiber, 1.1 g insoluble fiber
- Broccoli, raw (1/2 cup): 1.3 g soluble fiber, 1.4 g insoluble fiber
- Brussel Sprouts, cooked (1 cup): 1.7 g soluble fiber, 1.9 g insoluble fiber
- Kale, cooked (1 cup): 2.1 g soluble fiber, 5.1 g insoluble fiber
- Soybeans edamame (1/2 cup): 2.7 g soluble fiber, 2.2 g insoluble fiber
- Zucchini, cooked (1/2 cup): 1.4 g soluble fiber, 1.2 g insoluble fiber
What about Keto Ice Cream & Sugar-free Candy?
Sugar Alcohols act like fiber as they aren’t fully digested by the body. While some are found naturally inside of fruits/vegetables, others are artificially created. Some contain calories, while others don’t. One thing they all have in common, though, is that they TASTE SWEET! Score one for #dirtyketo.
Examples of Sugar Alcohols:
Using sugar alcohols is a personal decision. This topic evokes VERY STRONG opinions in the keto community! DIRTY, LAZY, KETO supports you making your OWN choice, without judgment or criticism. There is no keto police here in DIRTY, LAZY, KETO-land!
Be aware that not all sugar alcohols are created equal. Everyone reacts differently to sugar alcohols in their foods. You will have to make your own decision about sugar alcohols should you decide to include them in your diet. While your body might be indifferent, here are some of the reported side effects that some folks experience:
Only YOU can decide what is right for your diet. No judgement here!
- Gastrointestinal distress
- A headache
- Spike in blood sugar (especially with maltitol)
- Craving for additional sweet foods
Personally, I feel the benefits of using sugar alcohols outweigh any potential side effects. When faced with having a piece of sugar-free candy or an all-out binge on eating junk food, I choose the former hands-down. I feel these discoveries have helped me to lose 140 pounds, and maintain that weight loss for six years. Take THAT, keto police!
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*Reference: I chose to highlight foods in this article that contained a minimum of 1 gram of either soluble or insoluble amounts of fiber for a reasonable serving size. This is not an exhaustive list of qualifying foods. The calculations are provided as a courtesy and all attempts to be as accurate as possible were made through my research; however, please feel free to make your own calculations for accuracy. This information is for educational purposes only; note these calculations refer to only fiber count and not carb count/net carb count.
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