Following a question on reddit I went through the nutrient info for just about all of the ingredients and made sure the info was as complete and accurate as I could get.
The recipe has 92.3g of total carbs with 62.2g of insoluble fiber, 10.8g of soluble fiber. Including the soluble fiber in the equation, that gives 30.1g net carbs. If all you’re eating for the entire day is this recipe (which is possible) then you’ll get 30g net. It looks like the number 1 source of net carbs is the raw cocoa powder which turns out to have more net carbs than originally thought. It’d be interesting to tweak that ingredient.
Notably the raw cocoa was using nutrition info for something else entirely, the carbs and calories were really messed up compared to the info on the label. Anyhow, you can find the current version at http://diy.soylent.me/recipes/ketofood-12-for-ongoing-ketosis I also updated the prices.
There are also now 4 oil entries on the page: MCT, Olive, Canola and liquid Coconut. I have the olive and canola zeroed out for my own usage because I’m trying MCT + coconut right now. I was surprised to find some at Walmart.
It’s interesting to see the difference between MCT, liquid coconut and regular coconut oils:
|Caprylic Acid (C8:0)||Capric Acid (C10:0)||Lauric Acid (C12:0)|
|Carrington Liquid coconut||32.86%||26.43%||5.00%|
|Regular Coconut Oil||9.00%||10.00%||52.00%|
While the liquid coconut oil has quite a bit more of the smaller MCTs, it doesn’t have as much of the Lauric Acid that makes it solid at room temp. Looking at this breakdown of different oils, there aren’t many oils that contain MCTs. As a refresher, the reason you want MCTs when you’re doing ketosis is they get converted almost directly into ketones so it will help you achieve and maintain ketosis better. I bought a bottle of liquid coconut oil and substituted it for the canola I had been using for half of my fat calories. It’ll be an interesting experiment. It adds right around $1 a day to the cost.