Counting Net Carbs, Not Just Carbs

On keto you watch carbs closely, but the number that matters most is net carbs. Net carbs are the total carbs in a food minus the fibre, because fibre does not raise your blood sugar the same way. Most people aim for under about 20 to 50 grams of net carbs a day to stay in ketosis. Here is the practical Kenyan reality: ugali, rice, chapati, bread, potatoes, sodas and sugary chai are very high in carbs and can use up your whole day in one plate. Green vegetables like sukuma and spinach have very few net carbs because they are mostly fibre and water, so you can eat plenty. You do not need an app or airtime-draining internet to start. Just learn which foods are high (the starches and sugars) and which are low (leafy greens, eggs, meat, fish), and lean hard toward the low ones.