Keto Diet: Counting Carbs Or Net 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. On the keto diet, it is important to track your net carbs, which are the carbs that are absorbed into your body. Net carbs are calculated by subtracting the amount of fibre and sugar alcohols from the total amount of carbohydrates. This is different from total carbs, which include all types of carbohydrates, including fibre and sugar alcohols, which are not fully absorbed by the body. By focusing on net carbs, you can stay in ketosis and make sure you're getting enough essential fibre.

Net carbs are the only carbs that count on the keto diet

Net carbs are the only type of carbs that count on the keto diet. This is because net carbs are the ones that are absorbed into your body and cause an increase in blood sugar levels. Total carbs, on the other hand, include all types of carbohydrates, including those that are not fully absorbed by the body, such as fiber and sugar alcohols.

The keto diet is a low-carb, high-fat diet that involves taking an extremely low amount of carbohydrates and substituting them with fat to stimulate the body's fat-burning processes. To stay in ketosis, a person can consume up to 50 grams of net carbs per day. Net carbs are calculated by subtracting the amount of fiber and sugar alcohols from the total number of carbohydrates. For example, if a food has 20 grams of total carbohydrates and 8 grams of fiber, the net carb count would be 12 grams.

Net carbs are important to track on the keto diet because they directly affect ketosis. By limiting net carbs, individuals can trigger the fat-burning state of ketosis, which underpins the keto diet's benefits, including weight loss, hunger control, clearer cognition, and reduced inflammation. Additionally, tracking net carbs allows individuals to include nutrient-dense, fiber-rich foods in their diet without disrupting ketosis, providing a more balanced approach to metabolic health.

While it may be tempting to focus on total carbs to ensure a lower number, doing so can lead to the exclusion of crucial micronutrients found in fruits, vegetables, and nuts. Net carbs provide a less restrictive approach, allowing individuals to enjoy a variety of healthy and delicious foods while still maintaining ketosis.

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

Net carbs refer to the total amount of digestible carbohydrates in a food product or meal. They are calculated by subtracting fibre and sugar alcohols from the total number of carbohydrates.

Fibre is a type of complex carbohydrate that the body cannot digest, so it passes directly into the colon and then out of the body. It is not absorbed in the small intestine because the links between sugar units cannot be broken down by the enzymes in the digestive tract.

Sugar alcohols are processed similarly to fibre. They are derived from plant sources and generally do not impact blood sugar levels. Like fibre, they pass through the digestive tract undigested. However, there is a lot of variation among different types of sugar alcohols, and some are partially absorbed by the small intestine.

To calculate net carbs, you subtract the amount of fibre from the total number of carbohydrates. If the food is processed, you also subtract half the amount of sugar alcohol (unless it is erythritol, in which case you can subtract the full amount).

For example, if a food contains 20 grams of total carbohydrates, 10 grams of fibre, and 10 grams of sugar alcohol, you would subtract 10 grams of fibre and 5 grams of sugar alcohol (half the total) from the total carbohydrates. This would give you a net carb count of 5 grams.

Calculating net carbs can be beneficial for people with diabetes, as it helps them track their intake of dietary fibre and balance their medications with their carbohydrate intake. It can also increase the number of food choices available, as many fruits and vegetables are rich in fibre and contribute fewer carbohydrates. However, it is important to note that many scientists and healthcare professionals do not recognise the concept of net carbs, and it may not be suitable for everyone.

Total carbs include all types of carbohydrates

Total carbs refer to the total number of carbohydrates from all sources in a food product or meal. This includes all types of carbohydrates, such as starches, dietary fibre, and sugars. In other words, total carbs include both digestible and non-digestible carbs.

When reading a standard nutrition label, the total carbohydrate count will include additional components that contribute to the total carbohydrate number. Usually included on labels are sugar, fibre, and sometimes sugar alcohols. It's important to note that the total carbohydrate number already includes these components, so you don't need to add them separately.

For example, if a food label lists the total carbohydrates as 37 grams, and the fibre content as 4 grams, then the net carbs (total carbs minus fibre) would be 33 grams.

The distinction between total carbs and net carbs is important when tracking your carbohydrate intake, especially for those following a ketogenic diet. The keto diet is a low-carb, high-fat diet that aims to bring the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. To stay in ketosis, a person typically needs to consume up to 50 grams of carbs per day.

While net carbs are considered to be the carbs that are absorbed by the body (digestible carbs), total carbs include all carbohydrates present in the food, regardless of whether they are fully digestible. This means that total carbs can give a more accurate representation of the overall carbohydrate content of a food or meal.

Some experts recommend focusing on total carbohydrate consumption instead of net carbohydrates, especially when trying to lose weight and improve health. By including low-carb whole foods such as non-starchy vegetables, high-fibre fruits, leafy greens, healthy fats, and high-quality meats and fish, individuals can achieve their weight loss and health goals more effectively.

Net carbs are absorbed into the body, while some sources of carbohydrates are not

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 refer to the total grams of carbohydrates in a food minus the grams of fibre and sugar alcohols. Fibre is a type of carbohydrate that the body cannot digest and so cannot turn into glucose for energy. Sugar alcohols are a type of low-calorie sweetener that is considered safe to consume in small amounts. They are also not fully broken down during digestion.

The keto diet focuses on tracking net carbs rather than total carbs. This is because net carbs give a more accurate picture of how many digestible carbs are being consumed and whether the person is staying within their carbohydrate target. By subtracting fibre and sugar alcohols from the total carb count, net carbs allow for the inclusion of more healthy foods, such as vegetables, in the diet.

Calculating net carbs involves subtracting the amount of fibre and half the amount of sugar alcohols from the total number of carbohydrates. This can be done using the information provided on food labels or, for unlabelled foods like fruits and vegetables, with the help of resources like the Atkins Carb Counter.

Net carbs are a reflection of the glycemic index of foods

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. On a keto diet, it is important to consider the number of "net carbs" in foods. This is because net carbs are a reflection of the glycemic index of foods.

The glycemic index (GI) is a way of ranking or rating carbohydrates according to how quickly they raise blood glucose levels. It measures how much a food boosts blood sugar. The GI rates the effect of a specific amount of a food on blood sugar compared with the same amount of pure glucose. A food with a glycemic index of 28, for example, boosts blood sugar only 28% as much as pure glucose.

Net carbs are determined by removing fiber and sugar alcohols from the total carbohydrates count. Net carbs are all the carbohydrates in food that can be absorbed and used by the body for energy. The body is able to absorb net carbs, also called digestible carbs.

The glycemic index rates foods as high, moderate, or low GI. High glycemic foods result in a quick spike in insulin and blood sugar. Low glycemic foods have a slower, smaller effect. Net carbs are a reflection of the glycemic index of foods because they are calculated by subtracting the amount of fiber in a food from the total number of carbohydrates. If the food is processed, a person should also subtract half of the sugar alcohol content. These quantities are available on food labels.

High glycemic index foods include white bread, rice cakes, most crackers, bagels, cakes, doughnuts, croissants, and most packaged breakfast cereals. Moderate glycemic index foods include white and sweet potatoes, corn, white rice, couscous, and some breakfast cereals. Low glycemic index foods include most fruits and vegetables, beans, minimally processed grains, pasta, low-fat dairy foods, and nuts.

Frequently asked questions