The thing is, there are different types of keto diets, and some of them may allow more carbs than others. On average, a medium sweet potato has 27 grams of carbs, which would make up over half your allotted daily carbs on a traditional keto diet. “On a standard keto diet, sweet potatoes are considered too high in carbohydrates, and are excluded because they make it difficult to remain in ketosis,” says Sharma. So, are sweet potatoes actually keto-friendly? Specifically, here's what you need to know about eating sweet potatoes while participating in keto, according to experts. For carbs, foods like squashes and sweet potatoes are a solid option that can provide a lot of nutritional value. If you’re still dedicated to doing keto despite the bodily risks, though, you should know what kinds of food are best to include to ensure you don’t develop nutrient deficiencies. (Yes, keto constipation is real.)Įssentially, your body legit needs fruits, vegetables, and other carbs in order to get the vital fiber and nutrients you need to survive. Lack of fiber from a variety of fruits and vegetables is detrimental to our gut microbiome,” Sharma says. “I advise clients to eat an abundance of nutrient-dense, colorful, whole foods like vegetables and fruits in moderation daily. In addition to this, because eating “too many” carbs can shift a body out of ketosis, a lot of people following keto diet will cut out fruits and vegetables altogether. These are serious risks to consider before committing. “You’re going to be at an increased risk of developing kidney stones or harming the kidneys overall, throwing off your electrolyte balance, increased urination, cardiac arrythmia, nutrient deficiencies, and more,” Zellner says. “It’s an extreme diet, and it’s one that women should not consider for the long-term,” explains Erica Zellner, MS, LDN, a health coach at Parsley Health in California. The goal of eating so few carbs is to get your body into ketosis, the state in which it burns fat, instead of carbs, as fuel. Typically, a keto diet calls for 70 to 80 percent your daily calories to come from fat, 10 to 20 percent to come from protein, and 5 to 10 percent from carbohydrates, says Los Angeles-based nutritionist Mona Sharma. Often praised by celebrities (hi, Halle Berry), it consists of breaking down your carbs and protein intake. Yes, people are still intrigued by the restrictive keto diet.
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