Jeffrey Salazar
The keto diet is a very low-carb, high-fat diet that puts your body into a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates. Net carbs are the number of grams of total carbohydrates in a food item minus its grams of total fibre and certain sugar alcohols. Fibre is a type of carbohydrate that the human body cannot digest, and sugar alcohols are carbohydrates that are only partially digested and absorbed into the digestive tract. Net carbs are important for keto dieters because they are the carbs that are absorbed into the body and can affect ketosis.
| Characteristics | Values |
|---|---|
| What are net carbs? | The total grams of carbohydrates in any given food minus its grams of dietary fiber and certain sugar alcohols. |
| Why do net carbs matter? | Net carbs are the carbs in food that you can digest and use for energy. |
| How to calculate net carbs? | Net carbohydrates = total carbohydrates – fiber – erythritol (if applicable). |
| How many net carbs are allowed per day on a keto diet? | 20-50 grams. |
What You'll Learn
What are net carbs?
Net carbs are an important concept to understand when it comes to the keto diet, as they are the specific type of carbohydrates that are counted when calculating your daily intake. Net carbs are essentially the grams of total carbohydrates in a food minus its grams of total fibre and certain sugar alcohols. Fibre is a type of carbohydrate that the human body cannot digest, so it doesn't count towards the amount of carbs that can trigger an insulin response, which can prevent your body from entering the state of ketosis, which is the goal of the keto diet.
The formula for calculating net carbs is as follows:
Net carbohydrates = total carbohydrates – fibre – (sugar alcohols ÷ 2)
When calculating net carbs, it is recommended to subtract the fibre that naturally occurs in whole foods, as your body may respond differently to added fibre in processed keto and low-carb products. It is also important to note that not all sugar alcohols are treated equally in the calculation. Sugar alcohols like xylitol and erythritol are indigestible and can be subtracted from the total carb count. However, certain sugar alcohols, such as maltitol, sorbitol, isomalt, or glycerin, do impact blood sugar levels and should only be partially subtracted from the total carb count.
By focusing on net carbs rather than total carbs, individuals on the keto diet can ensure they are not denying their bodies the essential fibre it needs for proper function. Additionally, counting net carbs allows for a greater consumption of vegetables and other wholesome foods that contain carbohydrates while still maintaining ketosis.
The recommended intake of net carbs for the keto diet is generally agreed to be around 20-50 grams per day, although some sources suggest a maximum of 35 grams or a more restrictive limit of 20 grams.
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How to calculate net carbs
Net carbs are an important consideration for people on the keto diet. Net carbs are the total grams of carbohydrates in a food minus its grams of dietary fibre and certain sugar alcohols.
To calculate net carbs, follow these steps:
- Determine the total carb content by looking at the nutrition label. This includes the total number of carbohydrates, as well as the amount of fibre and any sugar alcohols (sometimes shown as "erythritol" on nutrition labels).
- Subtract the amount of dietary fibre from the total carb amount.
- If the food contains erythritol or another sugar alcohol, subtract half of the sugar alcohol amount from the total carb amount.
- The result is the amount of net carbs in the food.
For example, let's calculate the net carbs in a cup of cauliflower rice. Cauliflower rice contains 4.8 grams of total carbs and 3.2 grams of fibre. To get its net carbs, subtract the fibre (3.2 grams) from the total carbs (4.8 grams), leaving you with 1.6 grams of net carbs.
It's important to note that the Food and Drug Administration (FDA) does not recognise the term "net carbs" and recommends using the total carbohydrates listed on nutrition labels. Additionally, not all sugar alcohols affect your body the same way. Erythritol, for example, has a minimal impact on blood glucose and ketone levels, so its total amount can be subtracted from the total carb count. Other sugar alcohols, like maltitol and sorbitol, can cause spikes in blood sugar and insulin levels, so only half of their amount should be subtracted from the total carbs.
Calculating net carbs can be beneficial for people with diabetes as it helps them track their intake of dietary fibre and balance medications with carb intake. However, it's important for people with diabetes to consult their doctor or dietitian before starting a low-carb diet.
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Why net carbs matter
When it comes to the keto diet, not all carbohydrates are created equal. Net carbs are the magic number to focus on when counting your daily carb intake. This is because net carbs are the number of carbohydrates that are actually absorbed into your body and used for energy.
Net carbs are calculated by taking the total grams of carbohydrates in a food item and subtracting the grams of dietary fibre and certain sugar alcohols. Dietary fibre is a type of carbohydrate that the human body cannot digest, so it passes through the digestive system unchanged and does not contribute to the total carb count. Sugar alcohols, such as xylitol and erythritol, also have a different molecular structure to sugar molecules, making them indigestible.
The keto diet is all about restricting carbohydrate intake to get the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. By focusing on net carbs, you can ensure you are accurately tracking your carb intake and staying within the recommended limit of 20-50 grams of net carbs per day. This is crucial for maintaining ketosis and reaping the benefits of the keto diet.
It is important to note that the concept of net carbs is not without controversy. The FDA, for example, does not endorse the idea of net carbs. Additionally, there is no official definition of net carbs, so the net carb count on food labels can often be misleading. It is always a good idea to consult a healthcare professional before starting any new diet, including keto, to ensure you are getting accurate information and guidance.
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How many carbs can you eat on keto?
The keto diet is a very low-carb, high-fat diet. The entire goal of a ketogenic diet is to get and keep your body in a state of ketosis, where it relies on fat for energy instead of carbohydrates. The only way to achieve ketosis is to drastically restrict your carb intake so that your body begins producing ketones from stored and consumed fats and uses them for energy.
The number of carbs you can eat on keto depends on whether you are counting total carbs or net carbs.
Total Carbs
Counting total carbs is exactly what it sounds like: you count the total grams of carbs in food consumed in one day. The grams of fibre and sugar alcohols are not subtracted from this amount. The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day, and can be as low as 20 grams a day.
Net Carbs
Net carbs are the total grams of carbohydrates in any given food minus its grams of dietary fibre and certain sugar alcohols. Dietary fibre is the portion of the carbohydrate in plant foods that isn't broken down and absorbed by your digestive tract. Instead, it passes through your system until it reaches your colon, where it is either fermented by bacteria into short-chain fatty acids or eliminated in faeces, depending on the type.
Most keto diets have you aiming for between 20 to 50 grams of net carbs a day. To calculate the net carbs in a food, look at the label and follow these two simple steps:
- Determine the carb content: take a look at the number of total carbohydrates, then the amount of fibre and any sugar alcohols (sometimes shown as "erythritol" on nutrition labels). These things together equal the "total carb content." (Any sugar shown is already included in the total carbohydrate amount).
- Subtract the amount of dietary fibre and half the amount of sugar alcohols from the total carbohydrate amount. The result is the amount of net carbs in the food.
For example, one cup of cauliflower rice contains 4.8 grams of total carbs and 3.2 grams of fibre. To get its net carbs, you subtract the fibre (3.2 grams) from the total carbs (4.8 grams), which leaves you with 1.6 grams of net carbs.
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What foods are low in net carbs?
Net carbs are the total grams of carbohydrates in any given food minus its grams of dietary fibre and certain sugar alcohols. To calculate a food's net carbs, you must first determine its total carb content, then subtract the amount of dietary fibre and half the amount of sugar alcohols.
There are many foods that are low in net carbs, including:
- Meats such as beef, veal, lamb, pork, chicken, and turkey
- Fish such as cod, sardines, tuna, and salmon
- Leafy green vegetables like broccoli, asparagus, collard greens, and cauliflower
- Fruits such as avocados, apricots, and berries
- Nuts and seeds, including pumpkin and squash seeds, chia seeds, and pecans
- Full-fat dairy products, such as plain yoghurt
- Fats and oils, including extra virgin olive oil
- Herbs, spices, and condiments such as salt, pepper, garlic, ginger, cinnamon, mustard, and oregano
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Frequently asked questions
Net carbs are the total grams of carbohydrates in a food minus its grams of dietary fibre and certain sugar alcohols.
The keto diet is a very low-carb, high-fat diet. The goal is to get and keep your body in a state of ketosis, where it relies on fat for energy instead of carbohydrates. The only way to achieve this is to drastically restrict your carb intake. Counting net carbs is an easier way to do this, as it allows for greater consumption of vegetables and other wholesome foods.
To calculate net carbs, take a food’s total carbs and subtract its grams of dietary fibre and sugar alcohols.
The threshold to achieve and maintain ketosis is generally considered to be 50 or fewer grams of net carbs per day. However, some sources suggest 20 grams, and others say it varies from person to person.
Meats such as beef, veal, lamb, pork, chicken, and turkey, and fish such as cod, sardines, tuna, and salmon have very low net carbs. Most green and leafy vegetables also have an extremely low keto net carb count.
