Grams of carbohydrate for low carb and keto diets

Carbohydrates are an essential macronutrient for quick energy production. They are split into 2 categories.

  1. Simple carbohydrates: refined and processed foods that are high in sugar and should be limited.
  2. Complex carbohydrates: high in fibre, vitamins and minerals and found in wholegrain breads, cereal, grains, fruit, legumes and starchy vegetables.

There has been a shift toward lower carbohydrate and keto diets to manage weight and a range of other health conditions like diabetes, PCOS, insulin resistance. With so many diet variations there is no consensus of how many grams of carbohydrates should be consumed when commencing a low carbohydrate or keto diet.

The classification of carbohydrate quantities according to the CSIRO team are as follows:

  • Very low carb or keto: 20-50g
  • Low carb: 50-130g
  • Moderate carb: 130-230g
  • High carb: 230g

If you are planning on implementing a low carb/keto diet as part of your daily intake and are unsure of how to put it all into place make an appointment with one of our dietitians to help you better understand carbohydrate quantities to ensure you reach your health goals without the unnecessary restriction.