Keto Friendly Rating Guide
Here is where I’ll keep up to date the factors I weigh/consider when giving products keto friendly ratings and some rough parameters for each star rating.
Keto Friendly Rating Factors:
Factor #1: Percent of Total Calories from Net Carbohydrates
Most important / heaviest weighted of factors and simple to calculate.
Factor #2: Percent of Total Calories from Sugar
Lower weighted and simple to calculate.
Factor #3: Hidden Carbohydrates
This one is the most complicated to estimate and can have a massive effect on the keto friendliness of a product.
Here I’ll go more in depth/detail about the factors that I consider when rating the keto friendliness of products and the rough parameters that determine each star rating.
When it comes to factors that indicate ketogenic compatibility, the most thorough explanation I’ve given is the standards for Keto Safe Certified standards.
Percentage of total calories from net carbohydrates image?
Percent of total calories from net carbohydrates.
Percent of total calories from sugar.
Star rating rough parameters.
Keto Safe Certified plug / cred
My keto friendly rating system does not factor in taste, price, ingredient quality, etc. Its sole purpose is to communicate my estimate of a products compatibility with the ketogenic diet.
5 Star Keto Compatibility Rating Scale:
5 Stars: Completely compatible, positive or no impact on ketosis. These will typyically be in the 0-4% total calories from net carbohydrate range, no added sugars, no hidden carbohydrates.
4 Stars: Highly compatible, minimal impact on ketosis. These might be in the 4-8% total calories from net carbohydrate range, may have a small amount of added sugars, unlikely to have any hidden carbohydrates.
3 Stars: Moderately compatible, medium impact on ketosis. These might be in the 6-10% total calories from net carbohydrate range, might have added sugars, or some of the less impactful hidden carbohydrates like soluble corn fiber.
2 Stars: Barely compatible, heavy impact on ketosis. Typically in the 10%+ total calories from net carbohydrate range, may have added sugars and/or some of the more impactful hidden carbohydrates like Maltitol or Isomalto-Oligosaccharides.
1 Star: Not compatible, severe impact on ketosis. Well into the 10%+ total calories from net carbohydrate range, may have added sugars, but will likely contain high amounts of impactful hidden carbohydrates like Maltitol or Isomalto-Oligosaccharides.
Percent of Total Calories from Net Carbohydrates: Since servings sizes often vary significantly, this is the most consistent metric of keto-friendliness.
Percent of Total Calories from Sugars:
Hidden Carbohydrates: Hidden carbohydrates are based on the caloric values and glycemic indexes of ingredients sometimes classified as fibers or sugar alcohols.
Keto Safe Standards
Besides expensive lab testing, there isn’t a way to know precisely how these products will impact ketosis. Factors: Individual body response variation, macro-nutrient ratios, unknown quantity and origins of ingredients, ranges of glycemic responses, etc. Essentially we can’t know for sure.
I do not factor in taste, price, availability, or quality of ingedients.