How Many Grams of Carbs Per Day on Keto Diet
10 Keto Diet–Friendly Convenience Foods for Carb Lovers
Whether you have an appetite for chocolate, mashed potatoes, or even bread, these new convenience foods provide the perfect alternatives for low-carb dieters.
Ice cream doesn't have to be off-limits on the keto diet.
One of the biggest challenges of following the ketogenic diet is swearing off favorite foods that are high in carbs (think sweets, mashed potatoes, and bread). "Low-carb and keto diet plans often require a lot of meal prep and planning, since the majority of prepackaged foods are more processed and higher in carbohydrates," says New Jersey–based dietitian Lauren Harris-Pincus, RDN, author of The Protein-Packed Breakfast Club.
If you like carbs, the keto diet may not be for you at all. The approach limits carbs to a mere 5 to 10 percent of your daily calories, with fat taking center stage at upwards of 70 to 80 percent of your daily calories. Meanwhile, you'll eat a moderate amount of protein.
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Calculating those macros (meaning protein, fat, and carbs) can feel like a second job, especially if you're making all your food fresh. While that's ideal for proper nutrition, sometimes you'll need to rely on prepared foods to curb your hunger while staying in the fat-burning mode of ketosis. "Finding convenience foods that fit the desired macronutrient profile makes it much easier to stick to this type of eating style," says Harris-Pincus.
So what should you be looking for? The net carbs, meaning the total amount of digestible carbohydrates in food, should be your focus. "Although there is no official definition for this term, the general consensus is to subtract the fiber grams from the total carbohydrates to determine the net carbs in a serving," Harris-Pincus says. That's because fiber isn't digested in the body. "If the item contains sugar alcohols such as erythritol, those are subtracted from the total carbohydrate number as well. The higher the ratio of fiber to total carbs, the better," she says.
Although low-carb convenience foods can be time-savers while adding more variety to your meal plan, they have some disadvantages, too. "Specialty foods are often pricier and harder to find in stores," Harris-Pincus says. And just because a food is low carb doesn't make it a nutritious choice. As mentioned, freshly prepared food is always best. "Convenience foods are sometimes just junk food in disguise. You want to look for options that have a pretty simple ingredient list, without artificial additives and preservatives," Harris-Pincus adds.
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For those moments you need a quick fix, we've rounded up 10 new, keto-friendly convenience foods that are perfect for satisfying your carb cravings.
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The Best Low-Carb Chocolate Bar for a Simple Treat
If you're on the keto diet, it may feel like chocolate is completely out of reach. But with the line of low-carb options from ChocZero, that doesn't have to be the case. Sweetened with only monk fruit, and with no artificial sweeteners or sugar alcohols, ChocZero squares are a perfect alternative when a chocolate craving hits. They have only 40 calories and 1 gram (g) net carbs per square, making them a great fit in your low-carb meal plan.
ChocZero 50% Dark Chocolate Squares, $4.50, ChocZero.com
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The Best Low-Carb Pasta Alternative for an Easy Dinner
Vegetable spirals can substitute for pasta in a variety of dishes. But making your own can be time-consuming and may require special equipment. Green Giant Veggie Spirals Zucchini takes the legwork out of enjoying this alternative. It has only 1 g net carbs and 15 calories per ¾ cup serving. And because it has no sauce or seasoning added, it can easily be incorporated into any dish.
Find a local seller on the Green Giant website.
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The Best Low-Carb Mashed Potatoes for a Keto-Friendly Comfort Food
Cauliflower everything has been a huge trend, especially for those following the keto diet. But making your own mashed cauliflower can be costly in terms of time and labor. That's where frozen Birds Eye Veggie Made Mashed Cauliflower comes in! "Mashed cauliflower is a low-carb vegetable that can be substituted for higher-carb vegetables or grains while satisfying the texture and flavor you desire," says New York City–based culinary nutrition expert and author of52-Week Meal Planner Jessica Levinson, RDN. She recommends pairing this side with fish, poultry, beef, or eggs. Each serving is only 3 g net carbs and 60 calories.
Find a local seller on the Birds Eye website.
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The Best Rice Alternative for Keto Dieters
With 45 g carbs and 1 g fiber per cup, white rice is a definite no-no on any low-carb meal plan. But that doesn't mean you have to say goodbye to rice completely. Right Rice provides a solution with its fiber- and protein-rich grain made of over 90 percent vegetables. With lentils and chickpeas as well, it has almost 40 percent fewer net carbs than standard rice. Bonus: It cooks even faster than traditional rice. But beware that this rice still has 25 g net carbs per serving, so eating a small portion will be key on keto.
Find a local seller on the Right Rice website.
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The Best Low-Carb Sweet Cereal for a Quick Breakfast
A bowl of cereal is an easy on-the-go breakfast, but most of the boxes in the cereal aisle are loaded with carbs, making them off-limits on keto. Catalina Crunch is aiming to change that. Made from a blend of plant proteins and fiber, this cereal tastes like your old sugary favorites but contains only 5 g net carbs and 90 calories per serving. With two flavors — chocolate and cinnamon toast — you can enjoy it alone or with unsweetened almond or coconut milk for a lower-carb treat in the morning or any time of day.
2-pack of Catalina Crunch, $29, CatalinaCrunch.com
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The Best Low-Carb Candy Alternative if You Love Sweets
No matter what diet you follow, candy is typically restricted. But sometimes you can't beat your craving for one of these treats. If you're on the keto diet, SmartSweets can satisfy your sweet tooth. "These healthier gummy bears are sweetened with stevia and contain a whopping 28 g fiber per 90 calorie serving. That's great news for low-carb eating, but beware of consuming that much soluble fiber at once if you are not used to it," Harris-Pinus says. These still qualify as candy, so moderation is key, but having a low-carb alternative for special occasions can help keep you on track.
6-pack of SmartSweets Gummy Bears, $19.74, SmartSweets.com
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The Best Bread for Low-Carb Dieters
Think having a sandwich while on keto is a far-off dream? Think again. Paleo Thin Almond Bread from Julian Bakery makes bread a reality for keto dieters. "With 5 g fiber, 1 g net carbs, and 7 g protein per slice, it's certainly a way to include bread in your low-carb lifestyle. Plus, it should leave you satisfied longer than regular bread, which may help you eat less throughout the day," Harris-Pincus says.
3-loaf pack of Paleo Thin Almond Bread, $29.99, JulianBakery.com
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The Best Low-Carb Ice Cream That's Okay on the Keto Diet
Ice cream while following the keto diet may sound too good to be true, but with Enlightened Ice Cream, that's no longer the case. The most keto-friendly Enlightened flavors contain between 3 and 4 g net carbs per serving, and flavors include marshmallow peanut butter, peanut butter chocolate chip, coffee, snickerdoodle, vanilla, toasted almond, and butter pecan. But, Harris-Pinus says, keep in mind that even though the ice cream is low in carbs, portion size is still important. "A portion size is ½ cup, and if you have trouble with portion control or want to snack and run, enjoy one of Enlightened's perfectly sized bars," adds Harris-Pincus.
Find a local seller at EatEnlightened.com.
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The Best Low-Carb Chip Alternative When You're Craving Something Crunchy
Sometimes you just need a crunchy, salty snack. But traditional chips pack in between 15 and 20 g carbs per serving, putting them out of bounds for a keto meal plan. Instead, try snacking on Moon Cheese. "This savory, crunchy, protein-packed snack is made from 100 percent real cheese," says Harris-Pincus, who is also a nutrition consultant for the brand. With a variety of flavors and only 70 calories, about 5 g protein, and 1 carb per serving, this filling snack can be your new favorite chip replacement.
Variety 3-pack of Moon Cheese, $11.97, MoonCheese.com
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The Best Low-Carb Cookie for Keto Dieters
Calling all cookie lovers: This traditionally high-carb food is fair game on keto with HighKey Snacks Mini Cookies. Made from a blend of almond flour, stevia, and prebiotic fibers, this alternative has only 2 g net carbs per serving. Although all sweets should be enjoyed in moderation, this treat can be a great option when low-carb fruit just won't do.
3-pack of HighKey Snacks Mini Cookies, $13.97, HighKeySnacks.com
How Many Grams of Carbs Per Day on Keto Diet
Source: https://www.everydayhealth.com/ketogenic-diet/keto-diet-convenience-foods-carb-lovers/