Essential Learning for Ketogenic Diet Users: How to Properly Read Food Labels and Avoid Hidden Carb Traps

More and more people in Hong Kong are adopting the ketogenic diet, but if you don't know how to read food labels, hidden carbohydrates can unknowingly undermine your efforts. Here are some key tips to help you make smarter choices when buying food .

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First, look at the "Nutrition Facts" label: the serving size and total amount are very different .

Labels usually list "servings per bar" and "servings per package". For example, a chocolate bar may be divided into 12 pieces, but the nutrition label only covers one piece. If you eat the whole bar, you need to multiply the carbohydrate and sugar content by 12 , and the actual intake may be much higher than expected .

2. Calculate "net carbs": Total carbohydrates minus dietary fiber

Although dietary fiber is a type of carbohydrate, it does not stimulate insulin and is not absorbed by the body. Therefore, the "net carbohydrates" that truly affect blood sugar are total carbohydrates minus fiber. The ketogenic diet recommends limiting daily net carbohydrate intake to between 20 and 50 grams .

III. The quality of carbohydrates is more important than the quantity.

Even if carbohydrate intake meets the recommended levels, high-glycemic index (GI) carbohydrates such as syrups, fructose, and maltodextrin can still disrupt the ketogenic effect. Choose low-GI carbohydrate sources, such as non-starchy vegetables .

4. Beware of "pseudo-ketogenic" ingredients

Many products that claim to be "ketogenic-friendly" actually contain the following problematic ingredients :

· Maltodextrin : has a higher glycemic index than glucose

· Glucose and corn syrup : synthetic sugars, should be avoided.

· Corn fiber and tapioca starch : may contain genetically modified ingredients or pesticide residues .

· Wheat and gluten : can easily cause allergies or intestinal discomfort.

· Hidden sugar content : Even if labeled "ketogenic," it may still contain sugar.

Fifth, the order of components is also important .

The ingredient listed first in the ingredient list has the highest percentage. For example :

· Calcium supplements : If calcium carbonate is listed first, it means the main component is limestone, which has a low absorption rate.

· Salad dressings and mayonnaise : If soybean oil is listed first, even if the label mentions olive oil, it may actually contain only trace amounts .

· Soy products : Even organic ones can affect hormones, so it's recommended to avoid them.

VI. Beware of additives used in "name changing"

Some manufacturers use "modified food starch" to replace MSG , or add the words "olive oil (or soybean oil, canola oil, etc.)" to the oil label, when in fact they are using the cheapest oil .

Conclusion: The true ketogenic diet starts with the label.

Hong Kong people lead busy lives and often only look for words like "low sugar" and "ketogenic" when buying food. But the real key lies in the ingredients and carbohydrate sources. Learning to read labels is not only about avoiding bad choices, but also the first step in protecting your health. Before your next shopping trip, take a few extra seconds to ensure you eat with peace of mind and on a ketogenic diet .