The two main forms of carbs are: simple carbohydrates (or simple sugars): including fructose, glucose, and lactose, which also are found in nutritious whole fruits. complex carbohydrates (or starches): found in foods such as starchy vegetables, whole grains, rice, and breads and cereals.

Total carbohydrate on the label includes all three types of carbohydrate: sugar, starch and fiber. It’s important to use the total grams when counting carbs or choosing which foods to include.

Vitamins A and C will no longer be required on the FDA’s Nutrition Facts labels (though manufacturers may still include them if they choose), while Vitamin D and Potassium will now be required.

To calculate the net carbohydrates, take the total carbohydrates and subtract both the grams of fiber and the sugar alcohols. The remaining amount is the total net carb count.

Shirataki rice is another popular rice alternative for low-carb and low-calorie dieters. It’s made from konjac root, which is native to Asia and rich in a unique fiber called glucomannan.

12 rice substitutes suitable for all diets

• Barley.
• Quinoa.
• Riced cauliflower.
• Riced broccoli.
• Shredded cabbage.
• Shirataki konjac rice.
• Couscous.
• Bulgur wheat.

You may have already sworn off white rice, but add brown rice to that list, too. It’s a whole grain, which disqualifies it from a keto eating plan. Add a ½-cup serving to a roasted veggie bowl and you’re looking at 24 g of net carbs.

The standard ketosis diet is not for everyone. Adding clean carbohydrates like sweet potatoes, squash, and white rice once a week helps your body function properly. Your brain, your body, and your joints will all benefit from cyclical ketosis.

9 Nutritious Keto-Friendly Fruits

• Avocados. Though avocados are often referred to and used as a vegetable, they’re biologically considered a fruit.
• Watermelon. Watermelon is a flavorful and hydrating fruit that’s easy to add to a ketogenic diet.
• Strawberries.
• Lemons.
• Tomatoes.
• Raspberries.
• Peaches.
• Cantaloupe.