How to choose the right carbs on keto
March 7, 2023

I want to teach you how to choose the right carbs on keto because the choice of carbs you make is just as important as how many you eat. There is such a massive difference between foods that have the exact same amount of carbs. For example, 100g of Brussels Sprouts contains 5g of carbs and a teaspoon of white sugar also contains 5g of carbs. Which do you think is better?

In my Keto Bootcamp I teach you how to work out which carbs are better for your body, which vegetables are better for you and how to identify when your body is not happy with what you are eating. Knowing how to choose the right carbs on keto can mean the difference between successful weight loss and long term struggle. 

I teach whole food keto. It’s vital to eat what humans have been eating for thousands or likely millions of years. A diet full of meat, fish, vegetables, eggs, butter, olives, nuts and berries, is what our bodies thrive on. When you first start keto, some foods might be problematic but as you heal you should be able to eat a wide range of keto foods.

How to choose the right carbs on keto

The rule of thumb is that if it grows above the ground then it’s generally ok. But in reality there are varying degrees of ok for above ground vegetables. Lettuce grows above ground and has 2g of carbs per 100g. Peas, also grow above ground, pack a whopping 14g of carbs per 100g. 

Net Carbs vs Total Carbs

Net carbs refer to the total amount of carbohydrates in a food item that your body can digest and use for energy. To calculate net carbs, you subtract the amount of fiber and sugar alcohols (if present) from the total carbohydrates.

On the other hand, total carbs refers to the total amount of carbohydrates in a food item, including both the digestible and indigestible forms (fiber). This means that total carbs includes all types of carbohydrates, including those that the body cannot digest and absorb.

The difference between net carbs and total carbs is that net carbs provide a more accurate picture of the carbohydrates that will impact blood sugar levels and affect the amount of ketones your body makes.

Total carbs, on the other hand, provide a more careful approach because the calculation of net carbs can be inaccurate. The more accurate your carb count, the quicker and deeper you’ll be in ketosis.

The way I teach this in Bootcamp is really straight forward. Vegetables are net carbs, everything else is total carbs. This means that you can eat more vegetables but less of the other types of carbs like nuts, chocolate and keto treats. It might seem unfair but, trust me, this way means better weight loss. 

Choose the right carbs on keto

Below is a list of the types of carbs I recommend. Remember though that even though vegetables technically are a rich source of vitamins, minerals and antioxidants, they aren’t very bioavailable. 

The fact is that on a ketogenic diet that is rich in animal protein, you will get all of the vitamins and minerals you need without having to eat vegetables. So the list below should be used to complement your keto diet rather than be the main source of vitamins and minerals. 

Leafy Greens:

Leafy greens like spinach, kale, and rocket (arugula) are high in fiber and low in net carbs, making them an excellent choice for the keto diet. They’re also loaded with vitamins, minerals, and antioxidants that are beneficial for overall health.

Cruciferous Vegetables:

Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts are low in net carbs and high in fiber. They’re also rich in vitamins and minerals, including vitamin C, vitamin K, and potassium.


Berries like strawberries, raspberries, and blackberries are relatively low in net carbs and high in fiber, making them a great choice for the keto diet. They’re also rich in antioxidants, which can help protect against oxidative stress and inflammation. Keto is a naturally low inflammatory diet but these can be beneficial for the healing phase when you start keto.

Nuts and Seeds:

Nuts and seeds like almonds, macadamia nuts, and chia seeds are high in healthy fats and low in net carbs, making them a great snack option on the keto diet. They’re also a good source of fiber, protein, and micronutrients like vitamin E and magnesium. However, nuts and seeds can be pro inflammatory so exercise caution.


Avocado is a keto-friendly fruit that’s high in healthy fats and low in net carbs. It’s also a good source of fiber, potassium, and vitamin C. It’s a favourite of mine because it is so versatile.


Coconut is high in healthy fats and low in net carbs, making it a great choice for the keto diet. It’s also rich in medium-chain triglycerides (MCTs), which are a type of fat that the body can quickly convert to ketones for energy.

Dark Chocolate:

Dark chocolate with a high percentage of cocoa solids (at least 70%) is relatively low in net carbs and high in fiber. It’s also rich in antioxidants and has been shown to have various health benefits, including improved heart health and cognitive function.

Remember, while these are some of the best carbs to eat on the keto diet, it’s important to keep track of your daily carbohydrate intake to ensure you’re staying within your keto macro goals.

Keep yourself keto

On keto, your body switches to burning fat for energy instead of carbohydrates. This is achieved by reducing carbohydrate intake to a very low level so that insulin falls and increasing the intake of healthy fats and moderate amounts of protein.

Choosing lower carb foods on a keto diet is important because it helps to maintain the state of ketosis, which is necessary for the body to continue burning fat for energy. If you consume too many carbohydrates, your body will switch back to using glucose (sugar) for energy instead of fat, and you will not experience the benefits of ketosis.

Additionally, lower carb foods tend to be more nutrient-dense, which can help with weight loss and overall health. Foods high in carbohydrates, especially refined carbohydrates, can cause spikes in blood sugar levels, which can lead to insulin resistance, weight gain, and other health problems.

Choosing the right carbs on a keto diet is important to maintain ketosis, help with weight loss and overall health, and avoid negative health outcomes associated with high carbohydrate intake.


Warfarin is a medication used to prevent or treat blood clots. However, it can be affected by changes in your vegetable intake. In particular, consuming high amounts of vegetables rich in vitamin K, such as kale, spinach, Brussels sprouts, broccoli, or asparagus, can decrease the effectiveness of warfarin. This is because warfarin interferes with coagulation proteins that rely on vitamin K to function properly.

To avoid any adverse effects, it’s important to discuss any changes in your medication and lifestyle with your doctor. They can advise you on the appropriate amount of vitamin K intake and any adjustments to your warfarin dosage that may be necessary.

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