In Episode 47 on the Keto Sisters’ podcast we talked about getting back to basics with Keto, those dreaded food labels and what’s behind them.
Whether you are coming to keto for weight loss or to deal with an inflammatory issue, the key to getting it right is to avoid as much processed and packaged food as possible. Controlling what you eat, not only in portion size but in the types of food is important too. Controlling the amount of man-made/processed food is crucial.
If in doubt the acronym CRAP, as in stop eating CRAP can help:
- Carbonated Drinks
- Refined Sugars
- Artificial Foods
- Processed Foods
Reading a Food Label
For example, take the food label below, we chose this one as it has a few examples of some of the points we made on the podcast.
As you can see this product was posted to one of the Keto Facebook groups asking was this permissible with Keto. As with most products the responses were mixed.
If you have followed us for a while now you will know our first thought on products like this is, if it is gluten free, fat free, sugar free and zero calories then what exactly is it make of? This is why it is essential to not only read the nutritional information but the ingredients in a product too. This product is basically made from chemicals. That is issue one.
Issue two and probably the biggest issue is that the sweetener is Sucralose. Most sweeteners are the devil and the issue with sucralose is it has the same effect on your blood sugars and sugar does!!
What About The Macros?
So, the next issue to address is some of the responses to this post. These included comments like “If it fits into your macros then why not”. This is such poor advice! As we have always said, keto is different for everyone. If you are doing keto for health issues then no, not everything that fits into your macros is good or is going to work for you.
Keto is not about learning to negotiate food into macros – listen to our very first podcast on this if you want more insight, it is about a whole new approach to food and eliminating the food that was causing your issues in the first place.
Finally, on the podcast we talk about knowing the difference between net carbs and total carbs and how vital it is to understand that if you want to lose weight and achieve results with keto you need to do 20g of TOTAL carbs a day.
If you are in any doubt about sweeteners or are just getting started on keto you can follow this link to Christina’s freebies which include a list on all the hidden sugars in your food and a keto diet roadmap: https://ketochristina.com/free-resources/