Fiber And Carb Counting: The Keto Edition

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. Net carbs are the carbs that are counted when calculating your daily intake on the keto diet. They are calculated by subtracting the grams of fibre from the total grams of carbohydrates. This is because fibre is a carbohydrate that the body cannot digest and so does not count towards the amount of carbs that can trigger an insulin response.

Net carbs are calculated by subtracting fibre from total carbs

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.

Net carbs refer to the amount of total carbohydrates in a food item minus its fibre content. Fibre is a type of carbohydrate that the human body cannot digest. Therefore, it does not count towards the amount of carbohydrates that can trigger an insulin response. Other carbohydrates can trigger an insulin response, which can prevent the body from going into a state of ketosis.

The formula for calculating net carbs is:

> Total Carbohydrates – Fibre = Net Carbs

For example, if a food item contains 20 grams of total carbohydrates and 8 grams of fibre, the net carb count is 12 grams (20 grams of total carbs – 8 grams of fibre = 12 grams of net carbs).

It is important to note that not all fibre is the same. Soluble fibre may be partially digested and can have an impact on blood sugar levels. On the other hand, insoluble fibre is not digested at all and has no impact on blood sugar.

When following the keto diet, it is crucial to monitor your net carb intake to ensure you stay within the recommended range of 20-50 grams of net carbs per day. This will help you maintain ketosis, which is the goal of the keto diet.

In addition to fibre, sugar alcohols are another type of carbohydrate that can be subtracted from the total carb count. Sugar alcohols are sweet-tasting carbohydrates that are only partially digested or not digested at all. However, some sugar alcohols can impact blood sugar levels, so they should be factored into your net carb count if consumed in large amounts.

By calculating net carbs, individuals on the keto diet can make informed choices about their carbohydrate intake and ensure they stay within the recommended range to maintain ketosis.

Fibre is a type of carb that the body can't digest

Fibre is a type of carbohydrate that the human body cannot digest. While most carbohydrates are broken down into sugar molecules called glucose, fibre cannot be broken down into sugar molecules. Instead, it passes through the body undigested.

Fibre helps regulate the body's use of sugars, keeping hunger and blood sugar in check. It comes in two varieties: soluble and insoluble fibre. Soluble fibre dissolves in water and can help lower glucose levels and blood cholesterol. Foods with soluble fibre include oatmeal, chia seeds, nuts, beans, lentils, apples, and blueberries. Insoluble fibre does not dissolve in water but can help food move through the digestive system, promoting regularity and preventing constipation. Foods with insoluble fibre include whole wheat products, quinoa, brown rice, legumes, leafy greens, almonds, walnuts, seeds, and fruits with edible skins like pears and apples.

The body's inability to break down fibre is due to its complex structure. Carbohydrates can be divided into two basic groups based on their digestibility: the first group, which includes starch, simple sugars, and fructans, is easily hydrolysed and absorbed in the small intestine. The second group, which includes cellulose, hemicellulose, lignin, pectin, and beta-glucans, is resistant to digestion in the small intestine and requires bacterial fermentation in the large intestine.

The recommended daily intake of fibre for children and adults is 25 to 35 grams, but most Americans only consume about 15 grams per day. Good sources of fibre include whole grains, whole fruits and vegetables, legumes, and nuts.

Sugar alcohols are also subtracted from total carbs

Sugar alcohols, also known as polyols, are a subgroup of carbohydrates. They are commonly used as sugar substitutes in food products because they are difficult to digest and slow to metabolise. This is due to the presence of an alcohol group in the area typically occupied by a carbonyl group in sugars.

Sugar alcohols are harder to absorb and digest than natural sugars due to their molecular structure. This means they are lower in calories and are often added to foods marketed as "sugar-free" or "no sugar added".

Sugar alcohols are counted as total carbohydrates. However, since they are not fully digestible, most people on the keto diet subtract the grams of sugar alcohols from the total carbohydrate count. This is similar to how dietary fibre is treated when calculating net carbs.

Some sugar alcohols are fully subtracted from the total carbohydrate count, while others are only partially subtracted. For example, erythritol can be fully subtracted because it is not metabolised by the body and is excreted as is. On the other hand, sorbitol, which is absorbed in the small intestine and can impact blood sugar levels, is only partially subtracted from the total carbohydrate count.

The calculation of net carbs from sugar alcohols can vary depending on individual sensitivity to different sugar alcohols. The best way to determine this is to test blood sugar levels after consumption.

It is important to note that overconsumption of sugar alcohols can lead to digestive issues such as bloating, diarrhoea, flatulence, and stomach ache, especially in those with digestive sensitivity.

Net carbs are important for staying in ketosis

The keto diet is a very low-carb, high-fat diet that aims to put the body into a state of ketosis, where it becomes more efficient at burning fat for energy. To reach this state, the daily intake of net carbs should be limited to between 20 and 50 grams. This can be calculated by looking at the nutrition label on food items or finding the nutrition facts online.

For example, one cup of cooked cauliflower florets contains 5 grams of total carbohydrates, but 2 grams of fibre. This means it contains 3 grams of net carbs. Other foods that are low in net carbs and suitable for a keto diet include meat, fish, cheese, eggs, and dark green vegetables such as broccoli.

It is important to note that the keto diet can be challenging to sustain long-term due to its restrictive nature, and it may not be suitable for everyone. It is always a good idea to consult a doctor or dietitian before making any significant changes to your diet.

Total carbs include fibre, sugar and sugar alcohols

Total carbs refer to all types of carbohydrates present in food, including fiber and sugar alcohols. On the other hand, net carbs refer to the amount of total carbohydrates minus the fiber content and sugar alcohols.

Fiber is a type of carbohydrate that is not fully absorbed by the human body and does not significantly affect blood sugar levels. It passes through the small intestine without being broken down and ends up in the colon. Insoluble fiber, which makes up about two-thirds of the fiber we eat, creates bulkier stools and helps prevent constipation. Soluble fiber, which makes up the remaining third, dissolves in water and has various health benefits, including improved digestion and lower cholesterol.

Sugar alcohols, despite their name, are neither a sugar nor an alcohol. They are carbohydrates that provide sweetness without significantly affecting blood sugar. They are only partially absorbed in the small intestine, and the amount absorbed varies depending on the type of sugar alcohol. For example, researchers report that the small intestine absorbs 2-90% of sugar alcohols.

When following a keto diet, it is crucial to monitor your total carbohydrate intake, as it is typically restricted to 20-50 grams per day to induce ketosis. Net carbs are often calculated and tracked instead of total carbs on the keto diet because they provide a better understanding of how many digestible carbs are being consumed. However, it is important to note that the Food and Drug Administration (FDA) does not recognize the term "net carbs" and recommends using the total carbohydrates listed on nutrition labels.

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