Keto Recipes 

Fried Halloumi with Spicy Brussel Sprouts : ketorecipes

Welcome! Great question because that delves into a couple different and important considerations.

One – what is ‘too much’ for one person may not be ‘too much’ for another. As well, it depends on what else you eat at that time and what you eat that day. This leads to the first general piece of advice – try to keep net carbs to around 20g per day, up to about 30g is ok for most. As well, it’s better to eat carbs as part of a larger meal and not just eaten on their own. This should, in my mind, slow down the absorption and level out any impact on your metabolism.

The next critical point to get is that we focus primarily on ‘net carbs’. What is a ‘net carb’? Total carbohydrate listings on packaging will be the total of sugars + starch + fiber + sugar alcohols. We subtract fiber and most sugar alcohols (more on that later). So for Brussels sprouts, if you have 10g total carbs for a serving, you might find that 6g is fiber. So it’s actually only 4g net carbs.

We also subtract sugar alcohols (unusual to find) but not always all of them. You’ll need to read the ingredients to figure out what to do. Erythritol can be ignored completely like fiber. Xylitol and maltitol, most say you can eliminate half of them – so 10g of xylitol would count as 5g net carb. So far I haven’t found anything with either xylitol or maltitol that isn’t also an absurd amount anyway, and cutting by half still puts it in the ‘no’ category. If you find another sugar alcohol, google it and ‘Keto’ and are what you come up with. There are a few others out there that I’m not as familiar with like allulose.

The final point is – what is the quality of your data? Who is telling you what the carbs/fiber content is? If you have packaging from the manufacturer use that. If it’s a generic vegetable product then try to search for USDA data. It seems to be the most accurate.

Best of luck in your journey!

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