Milly Gaines
The ketogenic (keto) diet is a low-carb, high-fat diet that puts the body into a state of ketosis. To stay in ketosis, a person must consume no more than 50 grams of carbs per day. Net carbs are all the carbohydrates in food that can be absorbed and used by the body for energy. In contrast, total carbs include all types of carbohydrates, including those that are not fully absorbed by the body, such as fibre and sugar alcohols. Net carbs are calculated by subtracting fibre and sugar alcohol content from the total number of carbs. While most keto dieters count net carbs, some experts recommend counting total carbs to avoid consuming too many added carbohydrates. Ultimately, the choice between counting net carbs or total carbs depends on individual dietary needs and goals.
| Characteristics | Values |
|---|---|
| Definition | Net carbs are all the carbohydrates in food that can be absorbed and used by the body for energy. Total carbs include all types of carbohydrates, including fiber and sugar alcohols, which are not fully absorbed by the body. |
| Calculation | Net carbs = Total carbs – Dietary Fiber – Half Sugar Alcohols |
| Food Sources | Net carbs are found in food sources such as meat, poultry, fish, eggs, dairy products, and vegetables. |
| Dietary Focus | The keto diet focuses on counting net carbs to ensure the body enters a state of ketosis, while the total carb diet focuses on the total number of carbohydrates consumed. |
| Health Benefits | The keto net carb diet is associated with improved blood sugar control, reduced inflammation, and a lower risk of heart disease. The total carb diet assists in regulating blood sugar levels, promotes digestive health, and increases energy levels. |
| Challenges | The keto net carb diet can be challenging to sustain long-term and may raise the risk of kidney stones and negatively impact cholesterol levels. The total carb diet may be difficult to adhere to due to the inclusion of highly palatable refined and processed carbohydrates. |
What You'll Learn
Net carbs are the carbs absorbed into your body
Net carbs are the carbs absorbed by your body. They are calculated by subtracting the amount of fibre and sugar alcohols from the total number of carbohydrates. Net carbs are the carbs that are left over after the maths and they are the ones that will be absorbed and used by your body for energy.
On a nutrition label, the total carbohydrates will include additional components that count towards the overall number. This usually includes sugar, fibre, and sometimes sugar alcohols. However, net carbs are calculated by taking the total number of carbs and subtracting the fibre content. Net carbs = total carbs – fibre.
Sugar alcohols are sweeteners that occur naturally in many fruits and vegetables. They are neither sugars nor alcohols but are called sugar alcohols because of their chemical structure. Sugar alcohols include xylitol and erythritol and, like fibre, they pass through the body undigested and so do not need to be counted towards your total carb count.
Net carbs are important for people on the keto diet. The keto diet is a low-carb, high-fat diet that aims to bring the body into a state of ketosis. Ketosis is when the body changes from using glucose as its primary energy source to using ketones created from fat metabolism. To stay in ketosis, a person can consume up to 50 grams of carbs per day.
By focusing on net carbs, rather than total carbs, you can be sure that you are getting the essential fibre your body needs for proper function. Net carbs are also a more accurate reflection of the glycemic index of foods, which determines how quickly their carbohydrates are digested and enter the bloodstream.
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Total carbs include all types of carbohydrates
The total number of carbohydrates from all sources is usually included on food nutrition labels. This includes sugar, fiber, and sometimes sugar alcohols. For example, if a food has a total carbohydrate count of 37 grams, and 4 grams of that is fiber, then the net carb count is 33 grams. Net carbs = total carbs – fiber.
While net carbs are the most important number to consider for those on the keto diet, it is still important to count total carbs as well. This is because the keto diet is extremely low-carb, and unless you track total carbs, it can be easy to overeat this macronutrient.
The keto diet is a low-carb, high-fat diet. It involves taking an extremely low amount of carbohydrates and substituting them with fat to stimulate the body's fat-burning processes. The keto diet aims to bring the body into a state of ketosis, where it uses fat for energy instead of carbs.
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Net carbs are determined by removing fibre and sugar alcohols from the total carbs
Net carbs are calculated by subtracting fibre and sugar alcohols from the total number of carbohydrates in a food or meal. This is because fibre and sugar alcohols are not absorbed by the body in the same way as other carbohydrates. Fibre, for example, passes through the body undigested and does not impact blood sugar in the same way as other carbs.
To calculate net carbs, first determine the total amount of carbohydrates in a food or meal by checking the nutrition label or using a food tracking app. Then, determine the amount of fibre in the food or meal. Finally, subtract the amount of fibre from the total amount of carbohydrates. If the food is processed, also subtract half of the sugar alcohol content.
For example, if a food has 20 grams of total carbohydrates and 8 grams of fibre, the net carb count would be 12 grams (20 grams of total carbs – 8 grams of fibre = 12 grams of net carbs).
Net carbs are important to calculate for those on the keto diet, as they indicate how many digestible carbs you are consuming and whether you are staying within your carbohydrate target. The keto diet recommends limiting daily carbohydrate consumption to 20-50 grams to induce ketosis, a state where the body changes from using glucose as its primary energy source to using ketones created from fat metabolism.
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Total carbs are the total number of carbohydrates from all sources
Total carbs refer to the total number of carbohydrates present in a food item. This includes all types of carbohydrates, such as natural sugars, starches, fibres, and sugar alcohols. When reading a standard nutrition label, the total carbohydrate count will include additional components that contribute to the overall carbohydrate content. Typically, this includes sugar, fibre, and sometimes sugar alcohols.
For example, let's say a food item has a total carbohydrate count of 37 grams, with 4 grams of fibre and 5 grams of sugar alcohols. In this case, the net carb count would be 28 grams (37 grams total carbs - 4 grams fibre - 5 grams sugar alcohols).
The distinction between net carbs and total carbs is crucial for keto dieters. Net carbs are absorbed into the body and are the focus of the keto diet, as they directly affect ketosis. Total carbs, on the other hand, include carbohydrates that are not fully absorbed by the body, such as fibre and sugar alcohols.
While keto dieters primarily focus on tracking net carbs, understanding the total carb content of foods is still important. This is because total carbs give a more comprehensive view of the nutritional profile of a food item. Additionally, for individuals with type 1 diabetes, tracking total carbs may be more relevant as fibre can still influence blood sugar levels.
In summary, total carbs refer to the overall carbohydrate content of a food item, encompassing various types of carbohydrates. While net carbs are the primary focus of the keto diet, understanding total carbs can provide a more holistic perspective on food choices and is especially relevant for individuals with specific health considerations.
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Net carbs are the carbs left over after absorption
Net carbs are the number of total carbohydrates minus the number of grams of fibre and sugar alcohols. Net carbs are the carbs left over after absorption. They are absorbed and used by the body for energy.
To calculate net carbs, you need to subtract the amount of fibre and half the amount of sugar alcohols from the total amount of carbohydrates. The result is the number of net carbs in the food. For example, if a food has 20 grams of total carbohydrates, 8 grams of fibre, and 5 grams of sugar alcohols, the net carb count would be 7 grams.
Net carbs are important to consider when following a keto diet because they are the ones that are absorbed into the body. Sources of carbohydrates like fibre and sugar alcohols are not absorbed into the bloodstream, so they are not included in the daily allowance of net carbs. On a keto diet, the recommended allowance is to have no more than 50 grams of net carbs per day.
Net carbs are a reflection of the glycemic index (GI) of foods. The GI of foods determines how quickly their carbohydrates are digested and enter the bloodstream. Net carbs can help stabilise blood sugar, reduce food cravings, and increase satiety, which can aid in weight loss.
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Frequently asked questions
Net carbs are the carbs absorbed into your body and used for energy. Net carbs are calculated by subtracting fibre and sugar alcohols from the total carbohydrates.
Total carbs include all types of carbohydrates, including fibre and sugar alcohols, which are not fully absorbed by the body.
To calculate net carbs, you need to determine the total amount of carbohydrates in a food or meal, then identify the amount of fibre and any sugar alcohols. Finally, subtract the amount of fibre and half the amount of sugar alcohols from the total amount of carbohydrates.
Net carbs are important because they actively affect blood glucose levels. Counting net carbs can help manage your carb intake more effectively and ensure you stay in ketosis.
Most sources recommend counting net carbs on keto, as it allows for the subtraction of fibre, which is not digestible and does not impact blood sugar in the same way as other carbohydrates. Counting net carbs also ensures you are getting enough fibre, which is essential for digestive health. However, some sources suggest that counting total carbs may be more accurate, especially for people with type 1 diabetes.
