Blog

• Keto Food Verdicts

  Is Peanut Butter Keto? Net Carbs in Smooth, Chunky and Reduced-Fat

  2026-09-15 — Peanut butter runs 17.31 g net carbs per 100 g but 5.54 g per two-tablespoon serving. Reduced-fat versions measure 30.45 g. The portion decides the verdict.

• Keto in Real Life

  Keto Halloween Candy Guide: What the Trick-or-Treat Bag Actually Costs

  2026-09-15 — Halloween candy runs 98 g net carbs per 100 g, and the sugar-free version measures 98.6 g. Here is what a full trick-or-treat bag costs, candy by candy.

• Keto News Desk

  A Real-World Keto Protocol Reported 7.7% Weight Loss — and No Scheduled Safety Labs

  2026-09-15 — A 25-patient Italian study reported 7.7% weight loss on a 4-week food-based keto phase. It also says safety labs were never scheduled. Both facts matter.

• Keto News Desk

  Allulose: The FDA Allows It, EFSA Would Not — What the Human Trials Show

  2026-09-14 — EFSA concluded allulose safety could not be established in 2025, while the FDA allows it at 0.4 kcal/g. Here is what 20 controlled trials actually found.

• Keto Food Verdicts

  Is Vinegar Keto? Net Carbs in Distilled, Cider and Wine Vinegar

  2026-09-14 — Vinegar runs 0.04 to 0.93 g net carbs per 100 g across distilled, cider and wine forms — and the oil-and-vinegar dressing trap is 60 times higher.

• Keto Food Verdicts

  Is Soy Sauce Keto? Net Carbs in Soy Sauce, Tamari and Low-Sodium

  2026-09-13 — Soy sauce runs 4.13 g net carbs per 100 g — inside our keto line. Tamari, low-sodium and hydrolyzed forms compared, plus the sodium math per tablespoon.

• Keto News Desk

  A Keto Cholesterol Study Was Retracted in 2026: What the Evidence Shows Now

  2026-09-13 — KETO-CTA reported that high LDL on keto caused no plaque progression. JACC retracted it in 2026. What the reanalysis shows, and how to read a retraction.

• Keto Food Verdicts

  Are Carrots Keto? Net Carbs in Raw, Baby and Cooked Carrots

  2026-09-12 — Raw carrots run 6.78 g net carbs per 100 g — 1.78 g past our keto line and a clear low-carb yes. Baby, boiled and canned forms, all measured.

• Keto in Real Life

  Keto at the Apple Orchard: A Fall Picking Trip Guide

  2026-09-12 — Apple picking season runs on cider, donuts and caramel apples. Here is the net-carb math on every orchard stop, and what to eat before you go.

• Keto Food Verdicts

  Are Strawberries Keto? Net Carbs in Strawberries + Real Portions

  2026-09-11 — Strawberries run 5.68 g net carbs per 100 g — 0.68 g past our keto green light. The USDA card, real portions by the cup, and the swaps that actually work.

• Keto News Desk

  Ketone Ester Supplements and Aging: What the TAKEOFF Trial Is Actually Testing

  2026-09-11 — A 20-week trial is testing ketone esters in 180 pre-frail adults 65 and older, with no diet change. What the registry says — and what nobody knows yet.

• Keto News Desk

  Dane Cook Lost 50+ Pounds on a "Carnivore Adjacent" Diet — The Details

  2026-09-10 — Dane Cook, 54, says he is down 50+ lbs on a "carnivore adjacent" diet with daily fasting until noon. What he reported, and what is not verifiable.

• Keto Food Verdicts

  Is Apple Keto? Net Carbs in Apples + Lower-Carb Fruit Swaps

  2026-09-10 — An apple runs 11.41 g net carbs per 100 g — a keto moderation food, not a green light. A whole medium apple lands near 21 g. Full USDA data and crunch swaps.

• Keto in Real Life

  Keto at the Gas Station: A Road-Trip Survival Guide

  2026-09-10 — What you can actually eat at a gas station on keto — priced from verified USDA data — plus the two aisles to walk past and the numbers nobody prints on jerky.

• What Studies Say

  What Studies Say: Low Carb and Energy Expenditure (BMJ 2018)

  2026-09-09 — A BMJ randomized trial measured energy expenditure on 3 carb levels after matched weight loss: 209 kcal/day more on low carb. The numbers, and the limits.

• Keto Food Verdicts

  Is Greek Yogurt Keto? Plain vs Flavored, Per 100 g

  2026-09-09 — Plain Greek yogurt is 3.98 g net carbs per 100 g — a keto yes. The same aisle's flavored tubs run nearly three times higher. Here is the full USDA data.

• Keto News Desk

  Why the Same Low-Carb Diet Raises Cholesterol in Some People (Not Others)

  2026-09-09 — A Stanford analysis of 431 DIETFITS participants links a polygenic LDL score to cholesterol rises on low carb, strongest with saturated fat.

• Keto Food Verdicts

  Is Corn Keto? Net Carbs in Sweet Corn + What to Eat Instead

  2026-09-08 — Sweet corn runs 16.7 g net carbs per 100 g — inside the keto moderation band, past the low-carb comfort zone. The full USDA card, real portions, and swaps.

• Keto in Real Life

  Keto at the Coffee Shop: What to Order and What Every Milk Costs

  2026-09-08 — A 12 oz latte hides 14–17 g net carbs in the milk alone. Here is what every milk costs, which drinks stay keto, and the order to say out loud.

• Keto News Desk

  Sorbitol Turns Into Fructose in the Liver, Zebrafish Study Finds

  2026-09-08 — A WashU zebrafish study finds sorbitol converts to fructose in the liver, with gut bacteria deciding the outcome. What it shows, and its limits.

• Keto Food Verdicts

  Are Blueberries Keto? Net Carbs in Blueberries + Best Berry Picks

  2026-09-07 — Blueberries read 12.09 g net carbs per 100 g — keto moderation band, low-carb yes. See the full USDA data, the cup math, and which berries score better.

• What Studies Say

  What the DIETFITS Trial Found: Low-Carb vs Low-Fat Over 12 Months, Read Plainly

  2026-09-07 — A 609-person Stanford trial found low-carb and low-fat diets tied at 12 months — and genotype predicted nothing. The DIETFITS results, read plainly.

• Keto Food Verdicts

  Is Banana Keto? Net Carbs in Bananas + What to Eat Instead

  2026-09-07 — A banana misses the keto line by 0.24 g per 100 g — the closest no in our data. See the full USDA numbers, what a medium one really costs, and keto swaps.

• Keto Food Verdicts

  Is Oatmeal Keto? Net Carbs in Oatmeal + The Bowl Math That Decides It

  2026-09-07 — Cooked oatmeal reads 10.3 g net carbs per 100 g — inside the moderation band. But the bowl math is what decides it. Full USDA data and keto swaps inside.

• Keto Food Verdicts

  Is Potato Keto? Net Carbs in Potatoes + How to Eat Them

  2026-09-07 — A 100 g potato lands at 15.4 g net carbs — inside the keto moderation band, not past it. See the full USDA data, what a real serving costs, and the swaps.

• Keto in Real Life

  Keto Back-to-School Lunches: A Verified Numbers Playbook for Lunchboxes

  2026-09-07 — School-year lunchboxes are a carb minefield. We priced every lunchbox staple with USDA data — sandwiches, fruit, snacks — and rebuilt the box line by line.

• Keto News Desk

  Keto Cut Liver Fat 67% in a Strict Trial — What the Numbers Say

  2026-09-07 — A WashU trial matched weight loss across 3 diets. Keto cut liver fat 67% vs 45% and drove prediabetes remission in half the keto group. Data, plainly.

• Keto in Real Life

  Tailgate Season on Keto: The Parking Lot Spread, Priced Line by Line

  2026-09-07 — Football season means chips, buns and beer tents. We priced the tailgate table from USDA data and rebuilt it plate by plate — every number sourced.

• Keto News Desk

  A Rapper's 40 kg Cut: Khaligraph Jones Says Fasting and Keto-Style Eating Did It

  2026-09-07 — Kenyan rapper Khaligraph Jones says he dropped from 140 kg to 99.8 kg with fasting and keto-style meals. What he told reporters, priced with USDA data.

• Keto News Desk

  Sucralose and Stevia: A Mouse Study Found Effects That Lasted Two Generations

  2026-09-07 — A Frontiers in Nutrition mouse study found sucralose and stevia altered gut bacteria and glucose markers, with some changes reaching later generations.

• Keto Food Verdicts

  Is Rice Keto? Net Carbs in White Rice + What to Eat Instead

  2026-09-04 — White rice nets about 28 g carbs per 100 g — past the low-carb edge and far past the keto line. See the full USDA data and the keto swaps that work.