Keto And Net Carbs: What's The Connection?

The ketogenic (keto) diet is a low-carb, high-fat diet that involves limiting carbohydrates and replacing them with fats, putting the body into a state of ketosis. To stay in ketosis, a person can consume up to 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 fiber and sugar alcohols, which are not fully absorbed by the body. Net carbs are determined by removing fiber and sugar alcohols from the total carbohydrates count. To calculate net carbs, you can subtract the amount of fiber and half the amount of sugar alcohols from the total amount of carbohydrates.

Net carbs are those that are absorbed into your bloodstream

Net carbs are the amount of carbohydrates that your body digests and absorbs from food. They are also referred to as digestible or impact carbs. Net carbs are calculated by subtracting the amount of fibre and sugar alcohols from the total number of carbohydrates.

Net carbs are not listed on the Nutrition Facts label, which is regulated by the Food and Drug Administration (FDA). However, some manufacturers list net carbs on food labels, although they may refer to them as impact or digestible carbs.

The formula for calculating net carbs is:

> Net Carbs = Total Carbs – Fibre – Sugar Alcohols

For example, a food with 13 grams of total carbohydrates, 9 grams of fibre, 2 grams of erythritol, and 1 gram of allulose would have 1 gram of net carbohydrates.

> 13g – 9g – 2g – 1g = 1g

Net carbs are important for people on low-carb diets such as the Atkins or ketogenic diets. By counting net carbs, people on these diets can consume more carb-containing foods while still adhering to the strict regulations of the diet.

However, the concept of net carbs is controversial. The FDA does not recognise the term "net carbs" and recommends using the total carbohydrates listed on nutrition labels. Additionally, the American Diabetes Association does not recommend using net carbs. There is also no standard equation for calculating net carbs, and the precise effect of net carbs on blood glucose levels is not considered accurate.

Total carbs include all types of carbohydrates

Total carbohydrates refer to the combination of all three types of carbs: sugars, starches, and fiber. These are all types of macronutrients that the body uses for energy.

Sugars are simple carbohydrates, which are found in fruits, vegetables, milk, and processed foods like candy, desserts, and soda. They are easily broken down by the body and quickly raise blood sugar levels.

Starches are complex carbohydrates made of many simple sugars strung together. They include foods like bread, cereal, pasta, and starchy vegetables like potatoes, peas, and corn. Starches take longer to break down and provide a more stable source of energy.

Fiber is also a complex carbohydrate that the body cannot fully digest. It helps with digestion, lowers cholesterol and blood sugar, and makes you feel full for longer. Fiber is found in plant-based foods like fruits, vegetables, nuts, seeds, beans, and whole grains.

When reading nutrition labels, it is important to understand the difference between total carbs and net carbs. Net carbs refer to the carbs that are absorbed by the body, excluding fiber and some sugar alcohols. To calculate net carbs, you subtract the fiber content and half of the sugar alcohol content from the total number of carbs.

The keto diet focuses on limiting total carbohydrates to up to 50 grams per day, primarily replacing them with fats. This restriction on carbs puts the body into a state of ketosis, where it burns fat for energy instead of carbs.

While the keto diet emphasizes net carbs, it is important to be mindful of total carb intake as well. This is because total carbs give a more comprehensive picture of your nutrient intake, including both digestible and non-digestible forms.

Net carbs are calculated by subtracting fibre and sugar alcohols from total carbs

Net carbs are the amount of carbohydrates that your body can fully digest and absorb. They are calculated by subtracting fibre and sugar alcohols from the total number of carbohydrates.

The formula for calculating net carbs is:

> Net Carbs = Total Carbs – Fibre – Sugar Alcohols

For example, if a food has 13 grams of total carbohydrates, 9 grams of fibre, and 2 grams of sugar alcohols, then it has 2 grams of net carbohydrates. The calculation would be: 13g – 9g – 2g = 2g.

Net carbs are also known as digestible or impact carbs. This is because they refer to the carbs that are absorbed by your body. On the other hand, the body cannot fully digest or absorb fibre and most sugar alcohols.

Fibre is a type of complex carbohydrate that cannot be broken down by the enzymes in the small intestine, so it passes directly into the colon. There are two types of fibre: insoluble and soluble. Insoluble fibre creates bulkier stools and can help prevent constipation, while soluble fibre is fermented by the colon into short-chain fatty acids, which are important for gut health.

Sugar alcohols are processed similarly to fibre. They are only partially absorbed in the small intestine and can have varying effects on blood sugar and insulin levels. Erythritol is a type of sugar alcohol that cannot be digested into glucose at all, so its total value can be subtracted from total carbs. However, other sugar alcohols like maltitol, sorbitol, and isomalt do affect blood sugar and insulin levels, so only half of their value is usually subtracted from total carbs.

Calculating net carbs can be beneficial for people with diabetes, as it can help them track their intake of dietary fibre and balance their medication with carb intake. It can also increase the number of food choices available, as many fruits and vegetables are rich in fibre and contribute fewer carbs. However, counting net carbs can also lead to an increase in sugar-free treats, which may not be carb-free, and it can be confusing due to variations in food nutritional labels.

Net carbs are important for keto dieters to track

Net carbs are the result of subtracting fiber and sugar alcohols from total carbohydrates. The body doesn't fully digest fiber and sugar alcohols, so they don't have the same impact on ketosis. By tracking net carbs, keto dieters can enjoy nutrient-dense, fiber-rich foods without disrupting ketosis. This approach prevents excess restriction while still supporting weight loss and health goals.

Net carbs are also a reflection of the glycemic index (GI) of foods. Foods with a high GI are known as impact carbs, which increase blood sugar levels. These include white bread, white rice, and sugary cereals. On the other hand, foods that are low-GI tend to be higher in dietary fiber and more nutrient-dense. These include complex carbs found in seeds, nuts, lentils, and many vegetables.

While net carbs are important for keto dieters to track, it's worth noting that the term "net carbs" is not recognized by the Food and Drug Administration (FDA). The FDA recommends using the total carbohydrates listed on nutrition labels. Additionally, some experts believe that focusing on net carbs isn't an accurate measure of carb intake due to individual variations in how the body processes and metabolizes fiber.

Keto dieters should not exceed 50g of net carbs per day

The keto diet is a low-carbohydrate method of eating that puts the body into a state of ketosis. Ketosis is when the body burns fat and ketones for fuel instead of carbohydrates. To stay in ketosis, a person should consume no more than 50 grams of net carbs per day. This may vary slightly from person to person, but generally, a person should consume up to 50 grams of net carbs per day to stay in ketosis.

Net carbs refer to carbs that are absorbed by the body, including both simple and complex carbs. To calculate net carbs, you subtract the fibre from the total number of carbs. If the food is processed, you also subtract half of the sugar alcohol content. This is because fibre is a type of carbohydrate that the body cannot digest and turn into glucose for energy. Sugar alcohols are only partially absorbed by the body and have a minimal effect on blood sugar levels.

The keto diet involves eating foods with high levels of fats and very low levels of carbohydrates. It can be challenging to maintain due to its restrictive nature, and it is important to check with a doctor before starting this diet to ensure it is safe for you.

Frequently asked questions