What We’ll Cover:

• What is the keto diet?
• How is keto different from low-carb?
• Roczen recommendations when it comes to carbohydrates

It’s easy to feel confused by different diet terms, especially diets like low-carb and keto. They may sound similar, but there are key differences. This article will help explain why these diets are not the same and how you can approach carbohydrates in a way that supports your health and goals. 

What is the keto diet?

Carbohydrates affect your blood sugar levels. Some people may benefit from reducing how many carbohydrates they eat, or improving the type of carbohydrates they choose. 

Carbohydrates are the body’s main source of energy, so it’s still important to include some in your diet. 

The keto diet involves eating very small amounts of carbohydrates. When this happens, the body enters a state called ‘ketosis’. This means the body starts using fat for energy instead of carbohydrates. 

Some people believe this can help with weight loss or blood sugar control. 

How is keto different from a low-carb approach?

The keto diet largely limits carbohydrates from almost all sources, including foods like wholegrains, fruits and some vegetables. This can make it harder to:

• Get enough fibre
• Include a wide range of nutrients
• Maintain the diet in the long-term

A low-carb approach is different. It focuses on reducing certain types of carbohydrates, such as refined or highly processed carbs, rather than removing them completely. 

Carbohydrates give your body energy for everyday activities like walking, thinking, and staying active.  A low-carb approach can be helpful because you are still including some carbohydrate foods in your diet. 

A low-carb approach includes some nutritious carbohydrate foods, which makes it more flexible and easier to keep up with long-term. Not all carbohydrates are the same. Some types of carbohydrates, especially those found in whole foods, also provide:

• Fibre, which supports digestion and gut health
• Vitamins and minerals, which help your body function properly

There is good evidence that managing carbohydrates in your diet in a balanced way can support weight loss and help manage blood sugar levels, which can be especially helpful if you are at risk of Type 2 Diabetes. In comparison, the evidence for the keto diet is more limited, especially for long-term use. It is mainly used in specific medical situations, such as epilepsy, and should only be followed under medical and dietetic supervision.

Roczen Recommendations

At Roczen, we don’t recommend completely removing carbohydrates. 

Instead, we focus on:

• Improving the quality of carbohydrates in your diet -  choosing whole, minimally processed options like vegetables, wholegrains and beans
• Managing portion sizes and the amount of carbohydrates you eat, based on your needs - your clinician is the best person to assess this
• Creating a balanced way of eating that you can maintain long term - you can look to your group and mentor for support and meal ideas

Some patients may be on a lower-carbohydrate plan, while others will have a more balanced approach. Everyone is different, so what matters most is finding an approach that works for you. 

Summary

Low-carb and keto are often confused, but they are not the same.

The keto diet is very restrictive and removes most carbohydrates, while a low-carb approach is more flexible and focuses on balance. At Roczen we believe no single food or nutrient needs to be completely removed from your diet to support your goals. 

By focusing on the quality and amount of carbohydrates, rather than cutting them out completely, you can support your health in a way that feels realistic and easier to maintain.