About

Sure Keto is a system that can calculate the keto rating of foods based on their ingredients, net carbs, and fat content.

We also provide rankings for different food categories so you can easily choose the best keto-friendly options.

We currently have over 25,000 food products in our database, and we are still adding more every day.

Keto Ratings

We have 6 rating groups to guide you in your keto food choices. From best to worst:

Sure Keto!

Description:

  • Low in net carbs
  • High in healthy fats
  • No unhealthy ingredients
  • Whole food, organic, grass-fed, or pasture-raised

Examples:

  • Avocado
  • Flaxseed
  • Olive Oil
  • Grass-Fed Butter / Beef
  • Salmon

Rating:

The majority of your food choices should come from the SURE KETO group because they are low in carbs, high in fats, and made with healthy ingredients.

Keto-Friendly

Description:

  • Low in net carbs
  • No unhealthy ingredients

Examples:

  • Broccoli
  • Asparagus
  • Cauliflower
  • Pecans
  • Sardines

Rating:

Foods rated as KETO-FRIENDLY are generally low in net carbs but are not necessarily high in fats. You may eat these foods as supplementary to SURE KETO foods.

Keto in Moderation

Description:

  • Moderate net carbs
  • No unhealthy ingredients
  • Also includes low-carb alcoholic beverages

Examples:

  • Almonds
  • Strawberry
  • Brussels Sprout
  • Scallops
  • Vodka / Rum / Gin

Rating:

Foods rated as KETO IN MODERATION have a moderate amount of net carbs so you need to be mindful of their serving size.

Low-carb alcoholic beverages also fall under this category since alcohol consumption should always be limited even if they are low in carbs.

Dirty Keto

Description:

  • Low in net carbs
  • Contains unhealthy ingredient/s

Examples:

  • Diet Soda sweetened with aspartame
  • Bacon with sodium nitrate as a preservative
  • Margarine made with vegetable oils
  • Pork rinds fried with vegetable oils
  • Coconut cream with carrageenan as a thickening agent

Rating:

Foods rated as DIRTY KETO are low-carb foods with unhealthy ingredients. You may still lose weight eating DIRTY KETO, but it may also lead to health problems in the long run.

We recommend avoiding foods from this group. You should instead choose low-carb, whole foods to achieve a healthy weight loss on keto.

Avoid or Minimize

Description:

  • High in net carbs
  • May or may not contain unhealthy ingredients

Examples:

  • Watermelon
  • Peanuts
  • Beets

Rating:

We recommend avoiding foods from the AVOID OR MINIMIZE group whenever possible. You may still eat some occasionally, but it should be in a small serving size.

Not Keto!

Description:

  • Very high in net carbs
  • May or may not contain unhealthy ingredients

Examples:

  • Potatoes / Sweet Potato / Yam
  • Black Beans / Pinto Beans / Mung Bean
  • Apples / Banana / Mango
  • Bread / Ice Cream / Candies

Rating:

Foods under the NOT KETO group should be not be consumed while on keto because they are very high in net carbs.

These foods may prevent you from reaching or maintaining ketosis even with small serving size.


Rating Factors

We use the following factors in our keto rating system:

1. Ingredients

Products made with grass-fed, pasture-raised, or organic ingredients will have a higher rating. Unprocessed whole foods will also have a higher rating.

On the other hand, products that contain artificial sweeteners, high-glycemic sweeteners, highly refined oils, or controversial food additives will have a lower rating.

Here is the list of ingredients that we check: sweeteners, oils, and food additives.

2. Net Carb Density

We adjust the macros to 100g serving size (or 240ml for liquids), so we can rate foods based on the same serving size.

We then get the net carb density by subtracting fiber and sugar alcohols from total carbohydrates.

Net Carb Density = (Carbs - Fiber - Sugar Alcohols) per 100g serving size

Net Carb Density is a more accurate way of comparing net carbs since serving sizes differ for each brand and food type.

3. Healthy Fat Content

Foods that are high in fats will get a bonus score only if they don't contain unhealthy ingredients.

For instance, margarine is high in fats but will not receive the bonus since it is made with highly-refined oils.


Recommendation

Our rating system is just a guide so you can have better food choices while trying to lose weight on keto.

However, knowing what to eat is not enough, especially if you keep exceeding your daily net carb limit.

Each individual has a different carb limit depending on gender, goal weight, and lifestyle.

We recommend using Custom Keto Diet's free macro calculator to know your ideal net carb limit for keto.

Custom Keto Diet also offers a personalized 60-day keto meal plan based on your ideal keto macros, weight goals, and food preferences.

They also provide detailed recipes and weekly grocery lists so all you need to do is follow their made-for-you keto meal plan.

We highly recommend their custom meal plans since we had excellent results with them.

We suggest using their meal plan together with Sure Keto's product recommendations for the best results.

You can check out their program here.

Contact Us

We'd love to hear from you!

You may use this contact form if you have any questions, feature requests, or feedback.