Clarification of Carbohydrate Consumption Ranges

Discussions often have flipped usage of terms regarding "low carb". Even in research, studies will say they were conducted as low carb and not be. Some studies will merge low carb & and with a keto diet suggesting the study subjects were following a carbohydrate intake suitable for a

physiological ketogenic state and they were not. There should be clear delineation between a "keto" as a diet and being in a "state of ketosis".

What follows are general definitions of carbohydrate consumption ranges for high-carb, low-carb, and ketogenic diets, based on grams of carbohydrate consumed per day:

1. High-Carb Diet:

• Definition: A diet where carbohydrate intake is above 225 grams per day. In some cases, it can go up to 300-400 grams or more, especially in diets rich in grains, fruits, legumes, and starchy vegetables.

• Source: This value is based on general recommendations, such as those from the Dietary Guidelines for Americans, which suggest that carbohydrates should make up about 45-65% of total daily calories. For a 2000-calorie diet, this equates to around 225-325 grams of carbs.

2. Low-Carb Diet:

• Definition: A diet where carbohydrate intake is under 130 grams per day. However, some sources define low-carb diets as anywhere between 50 to 150 grams of carbohydrates daily.

• Source: The American Diabetes Association suggests a lower carbohydrate intake as beneficial for certain individuals, and some low-carb diets, such as the Atkins diet, define a range between 20-100 grams per day during different phases.

3. Ketogenic (Keto) Diet:

• Definition: A very low-carb, high-fat diet where carbohydrate intake is typically below 50 grams per day, and in many cases, under 20-30 grams. This low intake is intended to induce a state of ketosis, where the body uses fat as its primary energy source.

• Source: Studies and guidelines related to ketogenic diets often set this limit based on the amount required to achieve and maintain ketosis. The precise number can vary depending on individual metabolic responses, but under 50 grams is a common threshold.

References:

1. U.S. Department of Agriculture (USDA). Dietary Guidelines for Americans 2020-2025, which provides the carbohydrate recommendations as part of daily caloric intake.

2. American Diabetes Association (ADA) standards, which discuss the impact of carbohydrate intake on blood sugar management and include definitions of low-carb diets.

3. Paoli A. (2014). Ketogenic Diet for Obesity: Friend or Foe? International Journal of Environmental Research and Public Health. This paper discusses the typical carbohydrate intake for ketogenic diets being below 50 grams.

These ranges offer a general guideline, but personal needs can vary depending on metabolism, activity level, and specific health goals.