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Intentionally Bare Blog

How to Read Labels When You’re Doing the Keto Diet

As you adopt more of the keto lifestyle, you become more aware of what you're eating. This means that you spend more time reading labels. And let me tell you, labels can be very confusing. Many products that are labeled "keto-friendly" because they are lower in carbs aren't really keto-friendly. They may be lower in carbs than their fully carbed shelf-mates, but that doesn’t make them truly keto. We’re going to take a look at some of the ways that labels can be misleading.

“Lower Carbs”

The terms "lower carbs" or "low carb" or "lower in carbs" may often appear on products like pasta or breads, or crackers. They are often used when flours other than refined enriched white wheat flour is used. However, just because another flour is used to make a product does not mean that product is actually keto. Products like rice flour or oat flour are still filled with carbs and should be avoided. Another trick is to mix almond or coconut flour with enriched white wheat flour so that the carbs are lower overall, but these products are in no way keto.

To avoid being caught by these products, make sure that you read the ingredients before buying the product. Avoid purchasing any product with enriched flour, wheat flour, oat flour, or rice flour; none of these are keto-friendly.


This is another term I often see, usually on products like cauliflower pizza crusts and prepared foods that are full of preservatives. When you actually read the nutrition label, the carb count is still really high per serving. Again, this is usually because of additives like rice flour. Making an entire pizza crust out of cauliflower really isn't feasible; there's simply no right way to make it stay together.

Sure, a cauliflower and rice flour pizza crust is healthier for you than the pizza crust that you can pick up at the pizza joint down the street, but it’s not keto. If you’re going to go off keto, maybe go in for the entire pizza experience and really enjoy it.


Unfortunately, sugars can be called several different names. According to Virta, there are fifty-six different names for sugar! It's fantastic, really, when you think about it. Sugar can be hiding in some of your favorite foods, in places where you least suspect it. The University of California, San Francisco, says sugar is added to 74% of packaged foods sold in supermarkets in the United States! Consider copying the names into a note-taking app on your phone or taking a screenshot so you'll have it to reference when you go grocery shopping.


This is another area where labeling can be confusing. MCT Oil, like my Intentionally Bare MCT Oil Powder, can be formulated with some or all of the four different types of medium-chain triglycerides, C6, C8, C10, or C12. MCTs are a super-efficient form of fatty acid and so are used as a diet supplement most often. Caprylic acid (C8) is generally regarded to be the best of the four kinds of MCTs. Some MCTs on the market are a more pure form of C8, while others are a blend of C8 and the less expensive C10. You want to be using the C8 whenever possible.


We see "zero" a lot, from "Coke Zero" to "Choc Zero," and in some cases, it's kind of misleading. Yes, these products have zero calories and usually zero carbs, but that doesn't mean that you should be consuming them. Soda, in particular, is not suitable for you and may even stall your weight loss.

As you can see, there are many situations where reading the labels is really important to your keto journey. If you find that you're getting confused, I have just the solution for you! My Intentionally Bare Keto support group on Facebook is the perfect place to post screenshots of labels that you find to be confusing! You can get your questions answered and join more than 18,000 other folks who are on their own keto journey just like you are!

You got this!


~ Intentionally Bare

❗️ DISCLAIMER:  Health information given here is based on public research and is not meant to take the place of your doctor's advice. Always do your own research and discuss it with your health practitioner before trying a new diet, supplement or exercise plan.

❗️ DISCLOSURE:  I manufacture a line of 100% natural keto products under the brand name, Intentionally Bare. These products will be mentioned from time to time because they are amazingly healthy and fantastic for those on a ketogenic diet or anyone looking to improve their health. I am also a participant in the Amazon Services LLC Associates Program, designed to provide a means for sites to earn advertising fees by advertising and linking to** I ONLY ever post a link to products I personally USE and LOVE!