The Best App to Track Net Carbs on Keto diet

April 16, 2018

The latest update of the Wholesome app now includes a complete breakdown of carbs (and net carbs) allowing for an optimal tracking experience on a Ketogenic diet. Here's what you should know: 

TRACK NET CARBS, SUGAR, FIBER, and 80 other nutrients

Wholesome now tracks 'net carbs' which indicates the the carb count without fiber (but don't worry, you can see fiber separately). If you'd like to view your nutrition tracker in grams instead of percent, go to app settings and select "show all nutrition in grams".

Wholesome has the most comprehensive nutrient database for tracking including macronutrients, vitamins, minerals, phytonutrients, antioxidants, and omega 3s. You can set your daily goals for each nutrient and  track toward your daily goals by % (left image below) or simply see what you've eaten in grams (right image below). As part of the tracking experience, Wholesome also identifies nutrition gaps in your diet and offers food suggestions to fill them.

 The Wholesome app allows you two viewing options for your nutrition tracking, either in daily % (left) or by grams (right)

The Wholesome app allows you two viewing options for your nutrition tracking, either in daily % (left) or by grams (right)

WATCH FOR DEFICIENCIES

 Easily customize your daily goals. 

Easily customize your daily goals. 

Because the ketogenic diet calls for eliminating several healthy foods such as legumes, milk, and most fruits, it can lead to nutrient deficiencies if you stay on it long-term. If you are following the ketogenic diet, be sure to track your nutrients with the Wholesome app to make sure that you’re meeting your nutritional needs. Nutrients to keep a close eye on while following a ketogenic diet plan include calcium, vitamin D, selenium, magnesium, phosphorus, fiber, and iron.

CUSTOMIZE your daily CARB & NUTRIENT goalS

Want to change your net carb goal? You can easily adjust it in the app settings. Note that the net carb goal is a percentage of your daily calorie intake along with protein. 

One of the most difficult parts of following the ketogenic diet is making sure that you stay in a state of ketosis (when your body burns fat and uses ketones for energy instead of carbohydrates). To make sure you’re staying on track each day, simply adjust your macronutrient goals in the Wholesome app to about 70% fat, 20% protein, and 10% (or less) carbohydrates. For example, if you’re following a 2000 calorie diet, that would be 50 grams of net carbohydrates each day. To make this change, open the app, click “my profile”, “daily goals”, and the “edit goals”. Now you’re ready to start tracking!

Find out how many net carbs are in your recipe

Wholesome let's you create and save your own foods and recipes and calculates how many carbs and net carbs are in them (along with 90 other nutrients). You can also browse community recipes or see your Facebook friend's recipes. With just one-click you can track an entire recipe. 

 Wholesome calculates the net carbs and total carbs in your recipes (left) and foods (right). View in your choice of % daily goal (left) or grams (right).

Wholesome calculates the net carbs and total carbs in your recipes (left) and foods (right). View in your choice of % daily goal (left) or grams (right).

View and track 90 nutrients in your foods and recipes

Wholesome tracks a variety of vitamins, minerals, antioxidants, omega 3's and 6's:

Macronutrients and the usuals: Protein, Fat, Carbohydrate, Sugars, Fiber, Water, calories

Vitamins: Vitamin A, Vitamin B12, Retinol, Vitamin B6, Folate (Vitamin B9), Vitamin C, Vitamin D, Vitamin E, Vitamin K, Choline, Pantothenic Acid, Thiamin, Riboflavin, Niacin.

Minerals: Calcium, Iron, Iodine, Magnesium, Phosphorus, Potassium, Sodium, Zinc, Copper, Manganese, Selenium.

Omega 3's and 6's: Linoleic Acid, α-Linolenic Acid, EPA, DPA, DHA. 

Sterols: Phytosterol, Stigmasterol, Cholesterol.

Carotenoids (antioxidants): β-Carotene, α-Carotene, β-Cryptoxanthin, Lycopene, Lutein.

Tocopherols (antioxidants): β-Tocopherol, γ-Tocopherol, δ-Tocopherol, α-Tocotrienol, β-Tocotrienol, δ-Tocotrienol, γ-Tocotrienol.

Flavanoids (antioxidants): Cyanidin, Petunidin, Delphinidin, Malvidin, Pelargonidin, Peonidin, Catechin, EGC, Epicatechin, ECG, EGCG, Gallocatechin, Eriodictyol, Hesperitin, Naringenin, Apigenin, Luteolin, Isorhamnetin, Keampferol, Myricetin, Quercetin, Daidzein, Genistein, Glycitein, Isoflavones, Proanthocyanidins, Gingerol, Glucosinolates, Pterostilbene, Diallyl Disulfide, Molybdenum.

Other: Cysteine, Betaine, Curcumin, L-DOPA, Resveratrol.

ABOUT WHOLESOME APP

Wholesome was created by a cancer survivor who wanted to get the most out of a whole food diet. To date, Wholesome for iOS has had over 250,000 downloads and over 1.5 million whole foods tracked. The app has been featured on BuzzFeed, LikeHacker, CultofMac, and The Seattle Times. 

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WHAT WHOLESOME USERS ARE SAYING

Loving this app!!  by Mishelly C – Jan 17, 2017

I was looking for something to help me keep track of nutrients in the foods I'm eating. This is so much more than I imagined! Super easy to use and the suggestions on what to eat next to round out your macro and micro nutrients is amazing! I have great hopes this app will help me drop some weight in a strengthening and health building way.

Good for vegetarians! by yesjessica – Apr 23, 2017

I like this app a lot. I am vegan and have an iron deficiency, so my purpose with this app is to make sure I get enough protein and iron each day. I'm not big into calorie counting, but I also don't want to go too far over my calories and I want to make sure my carb/fat/protein ratio is where I want it. This app makes that very easy!

I've been looking for this app for YEARS 5 by Crystalina19K – Feb 4, 2017

I've been trying to find an app that didn't stop at just calculating protein, fat, and sugar in my diet! Now I can finally prove to everyone that my vegan diet lacks nothing!

Awesome app! by Rone123 – Jan 22, 2017

I love inputting what I ate for the day and asking for suggestions on what I can eat to fulfill my nutritional needs. I've learned how there are certain vitamins I don't eat much of and I'm starting to include these into my daily nutrition. Thank you!!