Keto Carb Counting: Total Or Net?

The ketogenic diet is a high-fat, moderate-protein, and very low-carb eating plan. The heart of the keto diet is its restriction of carbohydrates, which puts the body into a metabolic state called ketosis, making it more efficient at burning fat for energy. When it comes to keto, it's important to distinguish between total carbs and net carbs. Total carbs refer to the total number of carbohydrates from all sources, including sugar, fiber, and sometimes sugar alcohols. On the other hand, net carbs are calculated by subtracting the grams of fiber from the total grams of carbohydrates. Net carbs are considered the more important metric when following a keto diet because they represent the carbs that can trigger an insulin response and potentially prevent the body from entering ketosis.

Net carbs are the carbs left over that will be absorbed by the body

Net carbs are the number of total carbohydrates minus the number of fibre and sugar alcohols. These are the carbs that are absorbed by the body and used for energy.

Net carbs are an important concept for people on the keto diet because they are the carbs that can trigger an insulin response, potentially preventing the body from going into a state of ketosis. Ketosis is a metabolic state in which the body is more efficient at burning fat for energy.

To calculate net carbs, you can subtract the grams of fibre from the total grams of carbohydrates. For example, if a food contains 20 grams of total carbohydrates and 8 grams of fibre, the net carb count is 12 grams.

It's important to note that the term "net carbs" is controversial within the nutrition community. The Food and Drug Administration (FDA) does not recognise the term and recommends using the total carbohydrates listed on nutrition labels.

Additionally, the calculation of net carbs can be confusing due to conflicting and outdated information. For example, while fibre is generally not counted in net carb totals because it is not digested by the body, certain sugar alcohols do impact blood sugar and should be factored into the net carb count, especially for individuals with diabetes.

Net carbs = total carbs – dietary fibre

The keto diet is a low-carb, high-fat diet. It involves taking a very low amount of carbohydrates and substituting them with fat to stimulate the body's fat-burning processes.

When it comes to the keto diet, it is important to understand the difference between net carbs and total carbs. Net carbs refer to the amount of carbohydrates in food that can be absorbed and used by the body for energy. On the other hand, total carbs include all types of carbohydrates, including fibre and sugar alcohols, which are not fully absorbed by the body.

The formula for calculating net carbs is:

In other words, to find the net carbs in a food item, you subtract the amount of fibre from the total carbohydrates. For example, if a food item contains 20 grams of total carbohydrates and 5 grams of fibre, the net carb count would be 15 grams (20 grams of total carbs – 5 grams of fibre = 15 grams of net carbs).

This calculation is important for people following the keto diet because it helps them accurately track their carbohydrate intake. By subtracting the fibre, which is not fully digested by the body, they can determine the number of digestible carbs they are consuming. This is crucial for achieving ketosis, the state where the body uses fat instead of glucose as its primary energy source.

It is worth noting that the term "net carbs" is not recognised by the Food and Drug Administration (FDA) or the American Diabetes Association (ADA). Additionally, the impact of sugar alcohols, which are often subtracted from total carbs in net carb calculations, on blood sugar levels is not fully understood and may vary among individuals. Therefore, it is always important to monitor blood glucose levels closely when managing conditions such as diabetes.

Total carbs include all types of carbohydrates, including fibre and sugar alcohols

Total carbs refer to all types of carbohydrates, including fibre and sugar alcohols. Carbohydrates are macronutrients found in certain foods and drinks, and they are essential food nutrients. Total carbs are made up of three main types of carbohydrates: starch, fibre, and sugar.

Fibre is a complex healthy carbohydrate that comes from plant-based foods, including fruits, vegetables, and whole grains. It is indigestible by the human body but is important for regulating blood sugar, lowering cholesterol, and keeping us feeling full.

Sugar, on the other hand, is a simple carbohydrate that can be naturally occurring, such as in milk or fruit, or added during processing, as in sweets, baked goods, and soda. Added sugars have been linked to health concerns such as obesity, type 2 diabetes, and cardiovascular disease.

Starches are complex carbohydrates found in starchy vegetables like corn, winter squash, and potatoes, as well as legumes, grains, and whole-grain foods. They provide the body with vitamins and minerals and help maintain stable blood sugar levels.

When reading food labels, it is important to note that the term "total carbohydrate" refers to the combination of these three types of carbs: fibre, starches, and sugars. This is different from "net carbs," which is calculated by subtracting the fibre content from the total carbohydrates.

While total carbs include all types of carbohydrates, it is important to distinguish between complex carbs and simple carbs. Complex carbs, such as those found in whole grains, fruits, and vegetables, are less likely to spike blood sugar levels and provide the body with essential nutrients. Simple carbs, on the other hand, are quickly digested and can lead to spikes in blood sugar and increased risk of weight gain, diabetes, and high cholesterol. Therefore, it is recommended to consume mostly complex carbs and eat simple carbs in moderation.

Net carbs are your North Star on Keto. They're the only carbs that count

Net carbs are king when it comes to the keto diet. They are the only carbs that count. But what are they, and why do they matter so much?

The keto diet is a low-carb, high-fat diet. It involves drastically cutting down on carbohydrates and replacing them with fat. This shift puts your body into a metabolic state called ketosis, where it becomes more efficient at burning fat for energy.

When we talk about carbs in the context of keto, we're specifically referring to net carbs. Net carbs are the grams of total carbohydrates in a food minus its grams of total fiber. Fiber is a type of carbohydrate that your body can't digest, so it doesn't count towards the amount of carbs that can trigger an insulin response. Insulin responses can prevent your body from going into ketosis.

To calculate net carbs, simply subtract the fiber content from the total carbohydrates. For example, if a food has 20 grams of total carbohydrates and 8 grams of fiber, the net carb count is 12 grams.

The keto diet typically restricts net carbs to 20-50 grams per day. This limit helps ensure your body stays in ketosis. By focusing on net carbs, you can still include essential fiber in your diet, which is often lacking in a standard keto diet.

Net carbs are crucial because they are the carbs that impact your blood sugar. They are the carbs that can kick you out of ketosis. Net carbs include simple carbs (glucose, fructose, lactose), complex carbs (dextrin and cellobiose), and starches (chains of glucose). Foods like pasta, bread, grains, certain fruits, starchy vegetables, and table sugar are high in net carbs.

By tracking net carbs, you can ensure you stay within your carbohydrate target and maintain ketosis. This method is less restrictive than tracking total carbs, as it allows for the inclusion of nutrient-dense foods like fruits, vegetables, and nuts, which are high in fiber but low in net carbs.

In summary, net carbs are the North Star of the keto diet. They are the carbs that influence your blood sugar and insulin levels, and ultimately, they are the carbs that can push you out of ketosis. By understanding and tracking net carbs, you can effectively navigate the keto diet and enjoy its potential benefits.

Net carbs are carbohydrates that raise your blood sugar

The keto diet is a low-carb, high-fat diet. It involves taking a very low amount of carbohydrates and substituting them with fat to stimulate the body's fat-burning processes. The diet aims to bring the body into a state of ketosis, where it uses fat for energy instead of carbohydrates.

Net carbs are the grams of total carbohydrates in a food minus its grams of total fiber. Fiber is a type of carbohydrate that the body cannot digest, so it doesn't count towards the amount of carbs that can trigger an insulin response. Insulin is a hormone that prompts cells to absorb blood sugar for energy or storage.

When you eat or drink foods that contain carbohydrates, your body breaks them down into glucose (a type of sugar), which then raises the level of glucose in your blood. This is known as your "blood glucose" or "blood sugar". Net carbs are carbohydrates that are absorbed and used by the body for energy, and they can cause a rise in blood sugar levels.

When blood sugar levels rise, the pancreas produces insulin to prompt cells to absorb blood sugar. As cells absorb blood sugar, levels in the bloodstream begin to fall. This interplay of insulin and glucagon ensures that cells throughout the body have a steady supply of blood sugar.

The keto diet recommends a daily net carb intake of 20-50 grams to induce ketosis. This amount may vary depending on age, weight, gender, and physical activity. Net carbs are calculated by subtracting the amount of fiber from the total amount of carbohydrates in a food or meal.

Frequently asked questions