Overview
About Keto
Keto compatibility ranks ingredients by net carbohydrate per 100 g as eaten, so meat, eggs, oils and leafy vegetables sit far above bread, fruit and sugar.
Examples
A few ingredients either way
Grading
How we grade Keto
Every ingredient in the database carries one grade for keto, and this page, the checker and the app all read that same grade. It describes the ingredient as it is usually eaten. Portion size and preparation move it.
Keto is kept as a matter of degree. In the app, a borderline ingredient shows on the ingredient screen without counting against the day.
Practical
Following Keto
- Count net carbohydrate rather than total, and check it per portion.
- Take fruit, bread and rice off the plate before anything else.
- Keep a detailed food and symptom diary to track your personal reactions
- Eliminate the suspected trigger completely for 2-4 weeks
- Reintroduce gradually to find your personal tolerance threshold
- Work with a healthcare provider or registered dietitian for guidance
- Remember that food sensitivities can change over time
Method
Test it with a diary
Most people find their own triggers by logging meals and symptoms for a few weeks and reading the result back. Three steps.
- 1Log every meal for a few weeks. Type it, say it out loud, or scan a barcode, and it lands as a list of ingredients.
- 2Rate how you feel through the day on whatever you are tracking, whether that is bloating, headaches, skin or sleep.
- 3Read the pattern back. Every ingredient you logged is scored against the days you felt worse, and the result ranks keto against everything else you eat.
Read next
Where to go next
Get started
Following Keto?
Log what you eat and how you feel, and the app finds the pattern for you. Or look an ingredient up here first.