We have broken down the confusion and made it simple and easy to shop for keto products that are guaranteed to keep you in ketosis and support your ketogenic diet. You can find a summary of our results in the KetoChecker App – the tool we use to check exactly how ‘keto’ certain snacks really are.
We take your nutritional needs very seriously. For this reason, we painstakingly review everything added to the shop. And we communicate this with stamps on every product’s page showing how it meets your personal requirements.
Use the KetoChecker App to review snack foods and drinks and learn if they are suitable for your keto diet. This App gives you quick access to the full database of evaluated products. You can even use it directly on your phone when you are on the go.
In this article we will discuss the following areas:
- What Is Ketogenic Certification and What Does it Mean for You?
- How Ketogenic Certification Is Done
- Other Certifications
What Is Ketogenic Certification and What Does it Mean for You?
Ketogenic certification is a way to label snacks based on how well they fit your keto lifestyle. Any company can call a product ‘ketogenic’, ‘keto’, ‘low carb’ or ‘low sugar’, but that label does not always mean the snack will fit your ketogenic diet and goals. That label does not tell you if a snack will spike your blood sugar or drop your ketone levels.
So we’ve built a formula to take the guesswork out of it. This formula certifies snacks based on their Nutrition Information and ingredients lists.
Not everyone on a ketogenic diet has the same goals, and some people need to follow a more strict ketogenic diet than others. The right certification for you will depend on how strict your ketogenic diet is.
So the formula helps you find the best keto snacks for your ketogenic diet. And we want to enable as many people as possible to reach their goals through a keto lifestyle. So this formula also helps us ensure we only stock the best keto snacks available.
Guaranteed Ketogenic is our most strict certification, and we do keep it very strict. This ensures that all Guaranteed Ketogenic snacks will fit even the most strict ketogenic diets. These snacks have the smallest effects on your blood sugar and ketone levels.
Keto Friendly is a bit less strict than Guaranteed Ketogenic, but it is still strict enough to fit most ketogenic diets. Keto Friendly snacks are ‘keto’ for most people. They are more likely to increase your blood sugar and drop your ketone levels than Guaranteed Ketogenic snacks. So Keto Friendly snacks do not fit the most strict ketogenic diets.
Any snacks that did not pass the tests for Guaranteed Ketogenic or Keto Friendly are certified Not Keto. These snacks are very likely to increase your blood sugar and drop your ketone levels. We don’t recommend these snacks for any ketogenic diet, so we don’t carry any Not Keto snacks in our shop.
How Ketogenic Certification Is Done
Our Ketogenic Certification Criteria
Our formula uses five criteria to analyze products for certification:
- Sugars (%)
- Net Carbs (%)
- Ingredients – Hidden Sugars
- Ingredients – Hidden Net Carbs
- Protein + Net Carbs (%)
For the EU/UK, net carbs are the carbs left over after you subtract out polyols (sweeteners e.g. erythritol and xylitol). In the US, you subtract out polyols (called sugar alcohols) and also fibre.
The ‘Hidden’ ingredients increase your blood sugar but are ‘hidden’ from the Nutrition Information label. They do not show up as sugars or net carbs, so you do not know how much of these ingredients are in the snack.
Overall, these criteria cover the major ways that snacks increase your blood sugar and drop your ketone levels. Sugars/net carbs will increase your blood sugar and drop your ketone levels, but protein can also drop your ketone levels. So that’s why we’ve included protein in our formula.
We use a % score to help relate everything back to 100g labels. If a snack is 3% sugars, that means it has 3g sugars per 100g. We also use 100g of each snack when blood testing. This makes sure that we see a clear effect on blood ketones.
It also helps us to compare lots of different products will each other. If a product is still Guaranteed Ketogenic at 100g by reviewing the label then it will be safe at the lower serving size.
Most of the time, a serving size may be smaller than 100g but we know that it is always best to be on the safe side. Sometimes we want more than one serving, so testing 100g portion helps show us the worst impact a product can have on our glucose and ketone levels.
The sugars, net carbs, and protein + net carbs cut-offs are listed below. These were agreed based on the current scientific literature and the product testing responses of our team. Ingredients lists were also agreed based on the scientific literature and our own blood testing.
Guaranteed Ketogenic Criteria
- Sugars: 3% sugars or less
- Net Carbs: 10% net carbs or less
- Protein + Net Carbs: 20% protein + net carbs or less
- Ingredients Allowed: none from any of the lists below
Keto Friendly Criteria
- Sugars: 5% sugars or less
- Net Carbs: 20% net carbs or less
- Protein + Net Carbs: there is no restriction on protein + net carbs
- Ingredients Allowed: only from the Keto Friendly – Hidden Net Carbs list below
Not Keto Criteria
- Sugars: more than 5% sugars
- Net Carbs: more than 20% net carbs
- Ingredients Allowed: from any of the lists below
Keto Friendly – Hidden Net Carbs
- Chicory root fibre
Not Keto – Hidden Net Carbs
- Isomaltooligosaccharides (IMOs)
- Tapioca fibre
- Soluble corn fibre
Not Keto – Hidden Sugars
We also built an application to log all of the snacks we evaluate. We have evaluated over 600 products now, and they are all listed in the KetoChecker database along with their certifications. You can find out more about the KetoChecker App here.
You will see these blue tags underneath the product description. These tags identify whether the product meets the criteria for specific diets. This will indicate whether the product is safe for you.
The full ingredients and allergens can be found under the product ‘Nutrition and Ingredients’ tab. It is also visible on the product main page so that you can identify straight away whether you can have it in your diet. There are six tags in total:
- Gluten Free – GF
- Dairy Free – DF
- GMO Free – GM
- Paleo – P
- Vegan – V
- Vegetarian – VG