Sticking with a low-carb diet seems fairly straightforward. We stay away from high-carb foods and eat foods that are high in protein and fat instead. But the problem is hidden carbs pop up when we least expect them to, even in foods that we would normally deem as okay to eat.

Depending on a person's individual carb tolerance, accidentally eating foods with those sneaky carbs may reduce the ability to lose or maintain weight, blood sugar levels, and even staying in ketosis. So in order for us to monitor our carb intake, we should be aware that there are several keto saboteurs lurking. If we know how to identify them then we can adjust our eating of the following foods as necessary.

Overall, meat is a great low-carb option and a staple food for many keto dieters. However, a few types do provide a fair amount of carbs. It's a good idea to be aware of which forms of meat and poultry aren't considered “free” from a carb standpoint.

Liver

Unlike most organ meats, liver typically provides carbs. This makes sense, since an animal's liver stores glucose (sugar), just as like a human's does.

Although chicken liver and turkey liver contain less than 1 gram of carb per serving, many other types of liver have more than twice that amount.

Keep in mind that organ meats are very nutritious and needn't be avoided, as long as you account for the carbs they contain.

Processed Meats

Generally speaking, fresh meats are more nutritious than processed types like sausage, bacon, and sandwich meat. However, eating processed meat occasionally is enjoyable and likely safe for most people.

On the other hand, carb counts for processed meats can range from zero all the way up to 9 grams per serving. Therefore, it's important to read ingredients lists on any packaged meats you consume to check for sugar, starch, and other carb sources. Importantly, even when ingredients are similar, carb content may vary significantly among brands.

Seafood

Because it's well known for being a great source of anti-inflammatory omega-3 fats, seafood may seem like an ideal choice for keto and low-carb dieters. While this is true of finfish and certain shellfish like shrimp and lobster, many shellfish in the mollusk category contain more carbs than you may be aware of – even if it is fresh, steamed and doesn't contain any other ingredients.

In fact, depending on your personal carb goal, a large platter of assorted seafood could push you over your daily limit.

Condiments

Condiments add flavor and zest to foods, often with very few carbs. For instance, most of the carbs in herbs and spices are at least 50% fiber. Additionally, because they're quite potent, usually only small amounts are added to food.

However, there are other condiments that may seem “safe,” yet contain ingredients that drive up their carb counts, which could potentially cause problems when used in typical amounts.

Here are the average carb amounts in 1 Tablespoon (15-20 ml) of popular condiments:

Seasoned rice vinegar: 4 grams (16); includes sugar and high fructose corn syrup
Balsamic vinegar: 3 grams (17); includes grape juice
White balsamic vinegar: 10 grams (18); includes sugar and fruit puree
Ketchup: 5 grams (19); includes high fructose corn syrup
BBQ sauce: 4.5 grams (20); includes high fructose corn syrup and molasses
Sriracha chili sauce: 3 grams (21); includes sugar and honey
Teriyaki sauce: 3 to 9 grams (22); includes sugar and modified food starch

“Low-Carb” and “Sugar-Free” Products

Products marketed as “low-carb” or “sugar-free” may be surprisingly high in net (digestible) carbs.

Many of these products contain sweeteners and other ingredients that are capable of raising blood sugar and insulin levels, thereby signaling your liver to produce fewer ketones.

Many of these products contain sweeteners and other ingredients that are capable of raising blood sugar and insulin levels, thereby signaling your liver to produce fewer ketones.

Hidden carbs are something you should be concerned about if you're planning to succeed on the keto diet. Even though you're likely only consuming less than five “hidden” carbs daily, they can quickly add up if you're not adding up your carbs.

If you plan to stick with a low-carb range to lose weight or help with your diabetes, hidden carbs can lead to issues. Ultimately it's important to prepare food at your home so you know exactly what you're eating and you can control the ingredients. If you're headed out to get a bite to eat, however, just be mindful as to where sneaky carbs can pop up. As the KetoDiet Blog reminds us, sneaky carbs show up when you least expect it!