Ingredients Matter! All about Clean and Dirty Keto
Disclaimer: This post contains affiliate links and codes. This means Keto Anywhere receives a commission if you decide to make a purchase using these which comes at no cost to you. Keto Anywhere is indepently owned and the opinions expressed are its own.
As I started writing the blog post series comparing Keto friendly products I realized that one area I plan to cover around “cleanliness of ingredients” is not as quick to cover as I thought.
When you follow a Low Carb diet you’re mostly looking at carb count. How many carbs are in your meal, in certain foods. You’re looking at “Total Carbs” or “Net Carbs” - where you substract Fiber and Sugar Alcohols.
With Keto you might fall into one of 2 camps:
What is relaxed or dirty Keto?
You’re trying to stay under 20-25gr net carbs and possibly following a IIFYM approach. That stands for If It Fits Your Macros. Ingredients don’t matter. You could be eating lots of cheese one day (tends to be 0gr net carbs) and then half a slice of regular pizza for dinner which would come in at 18gr net carbs.
What is clear or strict Keto?
Here you’re watching ingredients and avoiding all ingredients in your food that may cause your blood sugar levels / glucose to spike.
To reach a state of Ketosis it’s important to not have these spikes we used to have when e.g. eating regular ice cream or a burger. The goal is to keep our blood sugar levels as even as possible.
One way to understand which foods will raise your blood sugar levels, is to look at their glycemic index (GI).
What is lazy Keto?
People refer to “Lazy Keto” if you do not track your macros / food that you eat. It means you estimate how many carbs you’re eating and kinda winging it. Many people start Keto with tracking and then once they get a feel for what has how many carbs they stop and transition to “Lazy Keto”. You can eat Dirty or Clean / Strict. Lazy Keto refers only to the tracking aspect!
What is the glycemic index?
According to the Glycemic Index Foundation it is: ”a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. Carbohydrates with a low GI value are more slowly digested, absorbed and metabolised and cause a lower and slower rise in blood glucose and, therefore usually, insulin levels”
The Index separates values into Low, Medium and High. Thoughts differ on where the cut offs are between the levels. Generally the Glycemic Index Ratings are separated into these levels:
Low: 55 or less
Mid: 56-69
High: 70+
Check out this abbreviated infographic to see the effects of the levels over time on your blood glucose levels
Image from Glycemic Index Foundation
The green curve is what we’re aiming for on Keto.
Cleanliness of ingredients in Keto products
As I test “Keto” products for my blog post series, I want to pay particular attention to ingredients because I’ve found that quite a few products are sold as “Keto” but are not if you’re Strict or Clean Keto.
Why? Because they will push you on that blue curve shown above. The ingredients will or can lead to a spike in blood sugar.
Many brands seems to think that Keto = Very low net carbs. Which works for Dirty Keto but not for Strict or Clean Keto. Yes, a very low net carb product might still raise your blood sugar levels.
Click here to jump to ingredients you need to be cautious with.
Which ingredients are Keto approved?
For Dirty Keto: All of them.
For Clean / Strict Keto: I won’t be able to list them all, so I’ll focus on the most important first. Sweeteners!
Here’s a quick list of natural sweeteners that should not raise your blood sugar level = have a low glycemic index:
Erythritol
Monk Fruit and Monk Fruit Extract
Stevia and Stevia extract
Here are some more ingredients that might make you pause but are fine on Keto:
Allulose
Chicory Root Fiber (aka Inulin) - there’s a BUT here though!
Soluble Corn Fiber (aka ‘Resistant’ Maltodextrin)
Yacon Syrup
Click here to jump to ingredients you need to be cautious with.
Allulose
Allulose has an odd history as an ingredient.
But first things first: What is it? “Allulose is one of many different sugars that exists in nature in very small quantities. It was initially identified from wheat and has since been found in certain fruits including jackfruit, figs and raisins.” (source Allulose.org)
In short: It is naturally occuring, can be manufactured, is low calorie and does not spike blood sugar levels.
It is a fairly recent addition to the food industry. So recent, that in 2016 the FDA (Food & Drig Administration in the US) first issued guidance on it and said it had to be counted in Total Carbs of nutrition labels.
Is Allulose Keto friendly?
In 2019 the FDA reconsidered and revised their guidance to state that Allulose could “be EXCLUDED from Total Carbs or Added Sugar declarations on nutrition” labels.
Why? Because after further research they concluded that it did not effect metabolism like other carbohydrates and should thus not be counted as such.
Why are we still seeing Allulose included on nutrition facts then?
It seems like many manufacturers have not heard the news yet. Many print the separate net carb calculation somewhere on the packaging to help consumers understand. Fingers crossed that they catch up soon and update their labels in line with the FDA guidance!
Allulose can be found in Kiss My Keto Choc Chip Cookies, HighKey new soft biscuits and many more.
Arrowroot
According to Britannica: “Arrowroot, any of several species of the genus Maranta, members of the family Marantaceae, the rhizomes, or rootstocks, of which yield an edible starch.”
Keywords here are ‘root’ and ‘starch’. In bigger quantities - as such - it is not considered low in carbs. It is used as a substitute for corn starch as it is absorbent. In recipes it’s usually used in small quantities though.
Arrowroot and its glycemic index
According to leftcoastperformance.com it can have a Glycemic indicator as low as 14 and should thus not raise blood sugar levels substantially if consumed in moderation. This study also mentions the level of 14. With such a low Glycemic index it is considered to be fit for Clean / Strict Keto.
Chicory Root Fiber
Chicory Root Fiber is also known as Inulin which has a Glycemic Index of 0 meaning it will not make your blood sugar spike.
Chicory Root Fiber is found in e.g Quevos Egg White Chips and in Kiss My Keto Chocolate.
CAUTION: While it shouldn’t affect your blood sugar levels it does affect many people’s digestion! If you feel bloated after having eaten something with Inulin / Chicory Root Fiber it most likely means that you’re sensitive to it. It might also lead to weightloss stalls.
Pea Protein
Pea Protein has a low glycemic indey, meaning it will take longer to digest and will keep blood sugar levels even. Most ingredients that carry ‘protein’ are Keto friendly.
Pea Protein can be found in Farmhouse Keto Drinks.
Soluble Corn Fiber
Image by Simply Healthy Family
Also known as “Resistant Maltodextrin”. NOT THE SAME AS “Maltodextrin”.
“Elicits a low glycemic response and supports a postprandial blood glucose and insulin lowering effect when used to replace sugars.“ (source)
“Fiber” or the “Resistant” means that this will bypass your digestive system and not raise your blood sugar level. If you see “Potato Fiber” or other ingredients that make you pause, rest assured that as long is it is Fiber, you should be fine.
To learn more on Soluble Corn Fiber (SCF) I highly recommend reading the blog post from Perfect Keto.
SCF can be found in e.g. ChipMonk Baked Goods.
CAUTION: There have been reports from people who tested their level of Ketosis and their glucose level after eating foods with this ingredient and who did see a spike. Now…was it due to this or something else, hard to say but if you are Stict / Clean Keto you might want to test for yourself how you react to certain foods with a device like the Keto-Mojo!
Tara Gum
Tara Gum is not a widely used ingredient (yet). It is used in a similar way as Xanthan Gum. According to ACE Fitness it is “derived from the legume of an ornamental shrub from Peru. It is odorless and tasteless.”
According to Dayelet “as all soluble fibre, its Glycemic Index is notably low, helping gut flora due to its prebiotic effect.” This makes it suitable for a Keto and Low Carb diet.
Whey
What is Whey? or Whey Protein? I somehow initially thought it was related to ‘Wheat’ which made me pause. Turns out it’s derived from milk!
According to Healthline “Whey protein is a mixture of proteins isolated from whey, which is the liquid part of milk that separates during cheese production. Milk actually contains two main types of protein: casein (80%) and whey (20%)…If you've ever opened a yogurt container to see liquid floating on top — that’s whey.”
The limitation of the Glycemic Index come in with Whey. The Index only measures food with carbohydrates. Whey is pretty much 100% protein and has no carbs which in turn means no a very low / no Glycemic Index rating.
Whey is found in e.g. FitJoy Protein Puffs, Shrewd Food Protein Puffs
Yacon Syrup
Yacon syrup is derived from the yacon root and has a glycemic index around 40 which places it in the lower range but not the lowest.
According to Webmd “The carbohydrate content in yacon is about 70 to 80 % fructooligosaccharides and inulin.”
Inulin was covered above under Chicory Root Fiber where I mentioned it could cause bloating. As such, yacon syrup might have similar effects for you.
Yacon Syrup is used in Hungry Buddha Bars like their Lemon Blueberry one.
What ingredients should I watch out for on a Clean / Strict Keto way of eating
I’m not going to cover how to Keto in general here. Please check out the Keto Anywhere Keto 101 for this as well as the blog post on how to Keto on a Budget that also covers the basics.
This list will focus on specific ingredients you might encounter on Keto food and snack labels that you aren’t familiar with and where you might need to proceed with caution.
To jump straight to one, click below:
Proceed with caution:
Baking Powder
Most widely available Baking Powders contain Corn Starch and thus can affect your blood sugar level. Check out Corn Starch below for more details.
Baking Soda on the other hand has no carbs and is fine!
(Cane) Sugar and Honey
Not all Sugars are created equal. According to “The heart foundation” common sweeteners have the following Glycemic Index:
High Fructose Corn Syrup: 73
Table Sugar (Sucrose): 65
Honey & Maple Syrup: 55
Coconut Sugar: 35
Maltitol: 26
Agave Syrup: 10-15
Remember that with clean / strict Keto you want to keep your blood sugar even and the lower the number the better. Natural sweeteners listed earlier like Allulose, Monk Fruit or Stevia have a Glycemic Index of 0. Yes . ZERO.
As an example, Honey is found in e.g. FitJoy Protein Puffs
Cassava and Tapioca
According to Britannica: “Cassava, (Manihot esculenta), also called manioc, mandioca, or yuca, tuberous edible plant of the spurge family (Euphorbiaceae) from the American tropics. It is cultivated throughout the tropical world for its tuberous roots, from which cassava flour, breads, tapioca, a laundry starch, and an alcoholic beverage are derived.”
As a root it is high in carbs. If you come across it in a Keto product, chances are it was used in a very small quantity as a substitute for corn starch. As such it will not significantly impact net carbs BUT it will impact your blood sugar levels.
Cassava and its glycemic index
I read one study which analyzed the effects of Cassava and showed that it raises blood sugar levels significantly. But articles on the internet aren’t consistent as to its glycemic index which would let us know by how much it raises blood sugar levels.
Information ranges from a low glycemic index of 46 (DietAndFitnessToday) to a medium glycemic index of 58 (Foodstruct) while the study showed a high glycemic index of 91 for pounded cassava plantain. I think this is one where to be sure you’d have to test your blood sugar before and after eating.
Tapioca - Modified?
As written above, Tapioca is extracted from Cassava. Some labels note ‘modified’ tapioca. ‘Mofidied’ means that the food was chemically altered to make it easier to process. This could include changing it to have it lump less, make it easier to dissolve or act as a thickener (Source). It does not impact / lower the glycemic Index of foods.
These ingredients are found in e.g. Quevos Egg White Chips, FitJoy Protein Puffs
Corn Starch
Corn Starch or Corn Flour is extracted from Corn and primarily used as a thickener when cooking and baking. Similar to Corn it has a Glycemic Index of 70 (!). Keep in mind that Corn Starch is used in small quantities but can still significantly affect blood sugar levels.
Corn starch can be found in e.g. Shrewd Foods Protein Puffs.
Maltilol
Similar to Maltodextrin - see below - Maltilol is made from Maltose which is derived from corn. In essence it is made by adding hydrogen to starch. Doesn’t sound very natural? yeah…. that’s because it isn’t.
It has a glycemic index in the higher 30’s - which may cause blood sugar spikes and is used in many diet products ranging from chewing gum to chocolate to bars or baked goods.
With Maltilol you’ll want to limit portions as for many it causes bloating, gas and even very prolongued trips to the bathroom.
Maltilol can be found in Convenient Nutrition Wheyfer bars and in many Keto foods that are labeled KETO in big bold letters ;)
Maltodextrin
According to Healthline “Maltodextrin is a white powder made from corn, rice, potato starch, or wheat.”
Even though it comes from plants, it’s highly processed. To make it, first the starches are cooked, and then acids or enzymes such as heat-stable bacterial alpha-amylase are added to break it down further. The resulting white powder is water-soluble and has a neutral taste.”
Ranging between 85 - 110 on the Glycemic Index, this is so far the ingredient with the highest score.
Maltodextrin can be found in e.g. Shrewd Food Protein Puffs
This is not the same as ‘Resistant Maltodextrin’ which is on the safe-list.
Sucralose
You might have seen Splenda when eating out which is mostly Sucralose.
It is a chemically manufactured sweetener (mixing chlorine with sugar) that your body will actually be - to a large part - unable to digest. It will ‘just’ pass through you.
It’s 100s of times sweeter than sugar but as it is ‘just’ passing through it weighs in with 0 carbs and 0 kcal. Yet, it can still increase blood sugar level which you’re trying to avoid on Keto.
There are various studies out there that point out different findings with regards to Sucralose. From it increasing sugar cravings, increasing the likelyhood of Type 2 Diabetes, increasing blood pressure, being harmful to our digestive system up to even maybe being correlated to getting cancer.
This sweetener falls into the ‘dirty keto’ category. Consume in moderation if it works for you and consider using more natural sweetener alternatives like Monk Fruit, Stevia or Allulose when you can.
Yeast (extract)
“Yeast extract is made by adding sugar to yeast in a warm environment.”(Source) . Sugar has one of the highest glycemic index. While this may make your blood sugar rise keep in mind that it is often used in very small quantities. For example in a seasoning blend.
Yeast extract is found in e.g. Quevos Egg White Chips, Shrewd Foods Protein Puffs
I will continue to build out this list as I compare more Keto labeled products for the Blog.
As you review the information above please keep in mind that the information is based on a variety of online sources and no guarantees as to accuracy can be made. If you are diabetic or have any health conditions please consult a medical professional for guidance on what to eat.
To shop Keto products with a discount check out the Keto Anywhere Discount collection!
If you love shopping on Amazon, take a look at the curated Keto lists in the Keto Anywhere Amazon shop and over 300+ video reviews which highlight ingredients you need to be cautious with!