Not everyone needs the same carb restriction for optimal health. Healthy, physically active and normal weight individuals may not necessarily have to restrict carbs at all, as long as they choose higher-quality, non-processed carbohydrates.
However, for people with a range of health issues or weight problems it’s often beneficial to keep the carb consumption relatively low. The lower, the more effective, for weight loss and for metabolic health problems like type 2 diabetes.
At Diet Doctor, we define three different levels of carb restriction as follows:
- Ketogenic: less than 20 grams of net carbs per day
- Moderate low carb: 20-50 grams of net carbs per day
- Liberal low carb: 50-100 grams of net carbs per day
The best carbs to eat on a keto or low-carb diet
By choosing your carbs wisely you should still be able to keep your blood sugar within healthy limits, while nourishing your body with important vitamins and minerals. Adding some carbs to your diet may also make your low-carb lifestyle more sustainable, fun, colorful and varied.
Here are some of the best sources of carbs on a keto or low-carb diet:
- Leafy greens
- Macadamia nuts
- Pumpkin seeds