In the previous few months I’ve examined a number of greens outdoors my normal “keto list” and typical greens. The larger carb vegetables I’ve examined thus far are grits, carrots and sweet potato fries – particularly to see whether those foods knock me out of ketosis.
📌 See: List of Low Carb Vegetables (in alphabetical order, with carb counts)
I used to be at a riverside pub with buddies over the weekend where there were only a few low carb options. Mostly pub fashion food: fried appetizers and sandwiches. They did have an amazing aspect salad with combined greens although, and sweet potato fries.
Did they cross MY keto check?? Yes! ✔
Are Sweet Potato Fries Keto Friendly? (Maybe…)
➡️ 1. Many restaurants add brown sugar and/or corn starch to their candy potato fries, so ask or lookup their nutrition details online earlier than you get them organized out.
➡️ 2. If you’re going to test candy potato fries, it’s greatest to bake them at residence first the place you’re SURE of the components.
Or better yet, check half a baked sweet potato.
➡️ 3. A 3oz serving is 20-25 carbs. They will have an effect on blood sugar & ketone ranges for some individuals, however not others. The solely option to know is to test your personal ranges earlier than and after, with nothing else new in addition to that ONE food.
Testing is vital. 😉
Not only do you have to do glucose/ketone testing on any new greater carb food or “keto product” however you additionally need to monitor whether it triggers cravings, causes irritation, or you experience another outcomes or signs.
We’re all totally different! ❤️
Video: Ketones, Ketosis Levels & Bio-Individuality
Sweet Potato Fries Carb Count & Nutrition Facts
Again, if it’s a restaurant, you need to lookup their nutrition information on-line, or ask the owner or prepare dinner how they are ready.
A 3 ounce serving of frozen or recent candy potato fries (85 grams) is roughly 20-25 carbs.
Here are the nutrition details for a larger sweet potato (130 grams). Half a baked candy potato with butter & salt may be a greater check to start! 😉
My check: Sweet Potato Fries = Ketogenic Friendly!
I had an enormous juicy hamburger steak, a bowl of spring greens (plain), an order of plain sweet potato fries (salt solely), plus ranch dressing to dip the greens & fries.
I didn’t eat the onions. I really like them if they’re caramelized, however not so much once they’re raw or not cooked sufficient. Just choice!
It’s value noting that I didn’t eat much in any other case that day, so my complete carb rely was still relatively low.
I had a collagen coffee that morning, then an Atkins Bar round lunch, and this early dinner. I had a full schedule and I just didn’t have an enormous urge for food that day. 😉
So my complete for the day was 37 complete carbs, and 30 internet carbs:
“Interesting. I always thought if I consume that many carbs it’s not considered keto & would kick me out of ketosis.”
This ^ was a remark in our dialogue about it on Instagram. My reply:
That was the case for me, for years truly – I had very low carb tolerance. There are a couple of ways methods to increase your ketone ranges, and your carb tolerance (for barely greater carb entire foods). My day got here out to solely 30 internet carbs complete, btw – so not WAY over the traditional keto range.
(I’ll share a few of the ways you possibly can improve your ketone levels and carb tolerance under.)
Tip: If you’re eating out, or planning to check something greater carbs, it’s best to maintain your carb rely super low in any other case that day.
There are loads of zero carb or super low carb meals you possibly can eat on these days resembling eggs & meats.
How the Sweet Potato Fries affected my ketone levels…
The evening before that dinner my ketone degree was 0.7, which is about baseline (regular) for me on days I don’t have MCT Oil in my coffee.
I had the candy potato fries for dinner, then I tested once more mid-morning the subsequent day and I had a 1.1 ketone degree.
I exploit the Keto Mojo Glucose/Ketone Testing Meter and that link has a 15% off discount coded into it for you. You’ll see the discount routinely applied at checkout.
So the plain sweet potato fries (nothing however salt) did NOT knock me out of ketosis or have an effect on my ketone ranges. They remained around my regular baseline degree.
This is the 4th time I’ve examined plain candy potato fries with solely salt, by the best way – they usually ✅ each time for me. Yay!
I did not check my blood sugar or blood glucose levels because 1) I didn’t know what I used to be going to have at dinner, and 2) I was out with associates and didn’t have my meter with me. 😉
That stated, I didn’t experience the standard effects of a blood sugar spike. No bloating, I didn’t feel torpid afterward, zero effect in any respect!
Carrots are even decrease in carbs than candy potatoes! 🥕
Carrots are usually not usually thought-about keto friendly as a result of they’re a root vegetable, and a starchy food.
That stated, I’ve additionally tested plain carrots lately with no have an effect on on my blood sugar or ketone ranges. And they are even lower in carbs than sweet potatoes!
I also tested grits again in June, and that was as a result of I was at a flowery restaurant where it was the specialty – and I used to be simply curious! 😉
There have been plenty of elements at play in that check although, that allowed me to eat a serving of cheese grits with out getting knocked out of ketosis.
You can read my submit here: Testing Grits
That is certainly NOT an everyday factor, however testing lets you know what you’ll be able to and can’t tolerate. Especially for those who NEED to stay in nutritional ketosis for health reasons (like me), or just need to take pleasure in a restaurant or vacation specialty sparsely with out worrying about weight achieve – or getting keto flu again. 😛
Why check greater carb entire meals, or starchy vegetables on a keto weight-reduction plan?
First, as a result of I’ve been eating a ketogenic low carb weight loss plan for 8 1/2 years now, so with the ability to improve my ketone levels and carb tolerance and introduce NEW meals I can take pleasure in is superior after so lengthy of sticking to the same set of meals!
Obviously you need to check cautiously and introduce just one new food at a time, ideally entire foods like larger carb greens.
This is according to the Atkins technique of “phasing up” to seek out your personal sweet spot or carb tolerance over time, to benefit from the widest variety of healthy meals while nonetheless maintaining your weight loss and/or staying in nutritional ketosis.
See: Keto vs Atkins for extra on that.
The different, and extra necessary purpose (in the intervening time), is as a result of I’m battling green greens proper now on account of ongoing intestine health points.
Most green greens cause me excessive discomfort nonetheless, besides raw spring greens/combined greens – these are high-quality. 🤷♀️ But this has REALLY restricted my low carb food options, so I’m rigorously testing things I can eat as an alternative while I recuperate from my gut points.
How To Increase Your Ketone Levels & Carb Tolerance
There are several ways to increase your ketone levels, which I’ve discovered (by means of clean testing) also raises your carb tolerance.
These are the 3 ways I’ve examine, and personally tested:
1. MCT Oil
I don’t do fasting as a apply, but there are times I skip meals since I don’t eat once I’m not hungry. So that’s not one I do intentionally.
Exercise does increase your ketone levels, but you need to be cautious about probably spiking your blood sugar or knocking your self out of ketosis in the event you’re doing something like a strenuous hike or different bodily activity – as that may really TANK your endurance and power ranges.
I’ve discovered though that post-exercise greater carb meals, such as the one-cup serving of grits after miles & hours of strenuous climbing, did NOT affect my blood sugar or ketone ranges – like it might have on a sedentary day.
The easiest and best solution to improve your ketone ranges is through the use of a pure, undiluted top quality MCT Oil.
I typically add it to my first morning espresso, or you’ll be able to simply take a teaspoon in the morning – nevertheless it’s excellent to take it first thing, before you eat anything that day.
MCT Oil will improve your metabolism, improve your ketone ranges, promote calorie/fats burning, and offer you an instantaneous power increase and psychological clarity.
See: Using MCT Oil for Weight Loss
It’s additionally a SERIOUS appetite suppressant, so I typically don’t get hungry or need a meal till dinner that night if I have it in my first morning coffee.
⚠️ You do need to ensure you’re using a QUALITY (pure) mct oil although, NOT one like this.
MCT Oil is NOT the identical as exogenous ketones, which only offer you a short lived false constructive – don’t use those! MCT Oil truly raises YOUR ketone ranges, which means it causes your body to supply it’s own ketones, which is what you need.
I’m utilizing Perfect Keto and/or Kiss My Keto mct C8/C10 oil at residence, and our discount code is LOWCARBTRAVELER for a discount at both of those websites.
The Perfect Keto brand is tremendous top quality and lower cost… plus the low cost makes it one of many least expensive of all of the GOOD mct oils on the market. ✔
❤️ Using a GOOD mct oil has really improved my ketone ranges and my carb tolerance, which permits me to take pleasure in a wider range of entire foods I haven’t been capable of eat for YEARS! 🙂
Not every single day in fact, but at the least now and again, including some larger carb meals sometimes tagged #thatsnotketo (because a carrot by no means made anyone fat!) 😜 with out adverse negative effects.
Testing over Guessing
You are metabolically distinctive. While there’s good science behind the standard guidelines of a keto food regimen, there’s room to test and tweak based mostly on your own bio-individuality.
This isn’t essentially something you do at first, however moderately further into your health or weight loss journey if you’ve overcome things like overeating or binge eating or simply an unhealthy relationship with or mindset about food.
You ought to start out sticking to the fundamentals of 20 internet carbs per day max, principally meat & greens plus plenty of healthy fats. You need to retrain each your body AND your brain, and get in optimum health before you start testing.
When you’re closer to your aim weight, and have a more healthy mindset general, it’s a good suggestion to seek out your baseline blood sugar and ketone levels so you’ll be able to study which meals affect you personally – and the way.
This is the place the Keto Mojo testing meter comes in…
Everyone stored telling me my “keto Starbucks order” was horrible for example, that it will spike my blood sugar, knock me out of ketosis, that maltodextrin spikes your blood glucose worse than sugar, yada yada yada.
But you possibly can’t go by “what everyone else says” and you DO need some enjoyment and indulgences in your life! And I occur to LOVE my Starbucks iced espresso order. 🙂
See how I used the Keto Mojo glucose/ketone testing meter to seek out out IF my Starbucks order was really keto pleasant (or not!):
Keto Myths, My Starbucks Keto Iced Coffee & Maltodextrin Hype vs Truth
I really like my Keto Mojo. It has really helped me “tweak to happiness” – discovering what was making me problems, and even higher: what doesn’t! 😉 😉💕
What is your ultimate finish objective with keto?
I personally keep in nutritional ketosis for health causes, even when (a number of years in the past) I dropped virtually 10 pounds under what I assumed was my preferrred weight.
I used to be in persistent pain previous to going keto over 8 years in the past, and I do NOT take pleasure in feeling that ache once more anytime I get knocked out of ketosis!
For me the objective is, and all the time has been: to develop into the happiest healthiest version of your self.
That included doing the mind-work, overcoming mindset issues and emotional/stress eating, altering my habits, and so forth – in addition to turning into extra bodily healthy.
I plan to remain on a ketogenic low carb weight loss plan and IN ketosis long term, or continue to I should say because it’s already been over eight years (lol)…
So it’s NICE to have the ability to add in some new food selection now that we now have so much reasonably priced know-how out there to make use of ourselves at residence for blood sugar & ketone testing!
Back once I first started eating this manner, all we had was urine strips – that are notoriously unreliable, and only check the ketones you discard (pee out), not what’s truly IN your physique or bloodstream.
I’m curious YOUR ultimate aim with keto?
I am all the time working on enhancing my body composition and general health.
It’s a piece in progress.
I’m presently targeted on dropping physique fat, resolving my intestine health issues, and gaining lean muscle weight – and using exercise to tone and sculpt a greater determine.
In the meantime, I need to proceed including in entire meals which might be extremely nutrient dense – corresponding to candy potatoes and extra berries – as much for the nutrition as for the ENJOYMENT. 😉
And while nutrition is a superb focus, let’s be reasonable: typically you just WANT something that’s not the same previous standard stuff you eat all the time, or that FEELS like a pleasant indulgence.
Am I proper?!
Sweet potato fries fit that invoice for me!
I look ahead to listening to your suggestions, or any questions you will have!
p.s. This Keto Mojo Glucose/Ketone Testing Meter (that’s our 15% off low cost link) is the gadget I exploit to test my glucose & ketone ranges once I do my “6 Day Clean Testing” product critiques on keto products for you. 😉
Learn extra at: Ketones, Ketosis Levels & Bio-Individuality
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