The nutrition facts label on packaged foods is a valuable source of information for anyone on a keto diet. It tells you the amount of carbohydrates, protein, and fat in a serving as well as other important nutritional information. The main goal of a keto diet is to shift your body into ketosis, a metabolic state in which your body uses fat for energy instead of carbohydrates. To do this, you need to consume the right ratio of carbs, fats, and proteins. You can use the nutrition facts label to help you stay within your keto macros. You can also use this label to spot ingredients that you need to avoid on a keto diet. In this article, we’ll teach you how to read nutrition labels for keto and show you how to use that information to make healthy diet choices.
Understanding Terminology Used On Nutrition Labels
Before we get into how to read the nutrition facts label for keto, let’s go over some of the key terminology:
A serving size is the amount of that food that people typically eat. Don’t take this to mean the amount you should eat.
How much you should eat depends on your individual keto macros.
A calorie is a unit of energy. The number of calories on the nutrition facts label tells you how much energy is in a serving of that food.
When it comes to weight loss, you want to consume fewer calories than you burn.
- Fat is the most calorie-dense nutrient, with 9 calories per gram
- Protein has 4 calories per gram
- Carbohydrates have 4 calories per gram
Percent Daily Value (%Daily Value)
This shows the average percentage of a specific nutrient you need for an entire day, assuming you consume 2,000 calories each day.
The average adult needs 2,000 calories per day. However, if you consume fewer than 2,000 calories per day, your needs will be lower. For example, someone who consumes 1,500 calories per day would need 75% of the daily value for vitamin A.
Other words that means Percent Daily Value is a percentage of recommended daily intake (RDI) and daily reference values (DRV).
The ingredient list is one of the most important sections of the nutrition facts label. This is where you can see all of the ingredients in a food.
When you’re on a keto diet, you need to avoid foods that contain high levels of carbohydrates. The ingredient list is a great way to spot foods that contain carbs.
Furthermore, artificial sweeteners are not allowed on a keto diet, so you’ll want to avoid foods that list them as an ingredient.
The ingredients are listed in order of the amount in the food. The ingredient that is listed first is the one that is in the largest amount. If you have sensitivities to certain ingredients, you can scan the list for those ingredients.
The number of grams of carbohydrates in a serving. This includes starches, sugars, and fiber. On a keto diet, you want to keep your carbohydrate intake as low as possible to stay in ketosis.
The number of grams of protein in a serving. Protein is important on a keto diet because it helps you feel full and prevents muscle loss.
The number of grams of fat in a serving. Fat is the main source of energy on a keto diet. You want to consume a good amount of healthy fats each day to stay in ketosis.
The number of milligrams of sodium in a serving. Sodium is a mineral that’s important for health, but you want to keep your intake low on a keto diet to avoid bloat.
Don’t avoid it entirely. Sodium is a source of electrolytes that are essential for relieving keto flu and other symptoms associated with the keto diet.
The number of milligrams of cholesterol in a serving. Cholesterol is a type of fat that can increase your risk for heart disease. You want to keep your intake as low as possible on a keto diet.
Vitamins And Minerals
The number of vitamins and minerals in a serving. On a keto diet, you want to make sure you’re getting enough of certain vitamins and minerals, such as potassium and magnesium.