Overview
About Low-carb
Low-carb grading is the keto scale relaxed by one band, so berries, nuts, pulses and full-fat dairy that keto treats as borderline sit comfortably on a low-carb day.
Examples
A few ingredients either way
Grading
How we grade Low-carb
Every ingredient in the database carries one grade for low-carb, 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.
Low-carb 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 Low-carb
- Judge an ingredient by the portion you actually serve.
- Swap bread, rice and juice first, and keep the vegetables.
- 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 low-carb against everything else you eat.
Read next
Where to go next
Get started
Following Low-carb?
Log what you eat and how you feel, and the app finds the pattern for you. Or look an ingredient up here first.