Medical Disclaimer: Carbohydrate counting for insulin adjustment must be done in consultation with your diabetes care team. This article provides general guidance only.
Carbohydrate counting — calculating the grams of carbohydrate in each meal to match insulin or medication doses — is a core diabetes management skill. On keto, carbohydrate counts are naturally very low, simplifying the calculation significantly.
When most meals contain under 10g net carbs, the variability that makes carb counting challenging (pasta, bread, rice, desserts) is largely eliminated. Keto dramatically simplifies the carb-insulin ratio calculation.
Focus on net carbs (total carbs minus fibre). For most keto meals: vegetables (3–8g net), meat and fish (0g), dairy (0–3g), nuts (1–6g). Each meal is typically 5–15g net carbs on well-implemented keto.
Your insulin:carb ratio may change significantly on keto as insulin sensitivity improves. Never assume your pre-keto ratio still applies. Work with your diabetes team to recalibrate.
Our keto salads and keto main dishes feature consistent, predictable carbohydrate profiles.