Simple carbs come from added sugars like white and brown sugar and honey and from naturally occurring
sugars found in milk and fruits. Refined grains and foods like white rice and white flour have been stripped of most of their nutrients and contain mostly sugar rather than starch or fiber, leading to a high blood sugar spike that would kick you out of ketosis. These simple carbs are absorbed into
the bloodstream almost immediately. Complex CarbsComplex carbs (polysaccharides or oligosaccharides) have three or more sugar molecules. Compared to simple carbs, complex carbs are more slowly absorbed into your bloodstream. Examples of complex carbs include:PotatoesCornParsnips and starchier veggiesLegumes and beans like chickpeas and kidney beansWhole grains like bread, breakfast cereal, rice, and quinoaWhat About Low-Carb Grains?Some keto professionals and advocates believe grains, in general, aren’t suitable for a ketogenic diet. In contrast, others say it depends on the grain, how often you eat it, and the person. People who are more fat-adapted may be able to remain in ketosis while consuming some grains. Fat adaptation means your body is metabolically equipped to handle digesting fat instead of carbs and smoothly switching between the two fuels. You need to assess
the net carb count of low-carb grains instead of the total grams of carbs to determine whether you should include low-carb grains in your diet. In smaller amounts, you might be able to have some lower-carb grains and stay in ketosis.