Carb Counting On Keto: Mastering The Basics

Counting carbs is a crucial part of succeeding on ultra-low-carb diets like keto. The keto diet is a high-fat, moderate-protein, and very low-carb eating plan. To stay in ketosis, a person should consume up to 50 grams of carbs per day. The keto diet involves moderate amounts of protein, as excess protein can prevent ketosis.

To calculate the number of net carbs in a serving, subtract the fibre content from the total number of carbs. If the food is processed, also subtract half of the sugar alcohol content. This is because fibre and some sugar alcohols are not thought to be absorbed by the body.

There are several apps that can help with carb tracking on keto, such as MyFitnessPal, Cronometer, and Carb Manager.

Net carbs vs total carbs

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.

Total Carbs

Total carbs include all types of carbohydrates, including fibre and sugar alcohols, which are not fully absorbed by the body. Total carbohydrates include all of the carb components, even those that aren't absorbed.

Net Carbs

Net carbs are all the carbohydrates in food that can be absorbed and used by the body for energy. Net carbs are only those that are absorbed into your bloodstream by your body. Net carbs are determined by removing fibre and sugar alcohols from the total carbohydrates count. Net carbs do not take fibre or (some) sugar alcohols into account, because your body does not fully digest them and they do not impact your blood sugar.

How to Calculate Net Carbs

• Determine the total amount of carbohydrates in a food or meal by checking the nutrition label or using a food tracking app.
• Determine the amount of fibre in the food or meal.
• Subtract the amount of fibre from the total amount of carbohydrates. The result is the net carb count.

Most dietitians advise focusing on total carbohydrate consumption instead of net carbohydrates as the accurate measurement. However, if you are following a ketogenic diet, which typically restricts carbohydrates to a very low level, you should count net carbs rather than total carbs. This is because the ketogenic diet puts the body into ketosis, in which it uses fat for energy instead of carbs. Counting net carbs allows for the subtraction of fibre, which is a non-digestible carbohydrate, from the total carb count.

How to calculate net carbs

To calculate net carbs, you need to know the total number of carbohydrates in a food item. This information can be found on the nutrition label of packaged foods.

Net carbs are the number of carbohydrates that are absorbed into your body. Some sources of carbohydrates, like fiber and sugar alcohols, are not absorbed into your bloodstream and, therefore, are not counted in your daily allowance of net carbs.

To calculate net carbs, follow these two steps:

Step 1: Determine Total Carb Content

First, read the nutrition label and note the grams of total carbs, fiber, and sugar alcohols.

Step 2: Subtract Dietary Fiber

To calculate the net carbohydrates, take the total carbohydrates and subtract both the grams of fiber and the sugar alcohols. The remaining amount is the total net carb count.

Your net carbs will always be less than or equal to your total carbohydrates.

The formula for calculating net carbs is:

> Net Carbs = Total Carbs – Fiber – Sugar Alcohols

However, not all sugar alcohols are treated equally. Sugar alcohols such as erythritol and xylitol have a negligible impact on blood sugar. These can be counted as 0 net carbs.

For other sugar alcohols, such as maltitol, sorbitol, isomalt, or glycerin, count each gram as about half a gram of net carbs.

Thus, the formula for calculating net carbs with sugar alcohols is:

> Net Carbs = Total Carbs – Fiber – Sugar Alcohols + (Maltitol / 2)

On the standard ketogenic diet, you might eat as few as 20 grams of net carbs per day. However, the "right" number of net carbs depends on you.

Highly active people can eat slightly more carbs and stay in ketosis. Pretty sedentary people should keep their net carb intake on the lower end, around 5% of their total calories.

If you're feeling tired, you may benefit from bumping up your net carb intake to 6% of your total calories. This style of eating is known as "modified keto."

Sugar alcohols

Some common sugar alcohols include:

• Erythritol
• Xylitol
• Sorbitol
• Maltitol
• Lactitol
• Isomalt
• Mannitol

The best sugar alcohol for keto is considered to be Erythritol, as it has no impact on blood sugar levels and contains very few calories. It also has a glycemic index of zero. However, it should be noted that consuming large amounts (over 50g) of Erythritol can cause an upset stomach, nausea, and, in rare cases, hives.

Other keto-friendly sweetener choices include monk fruit and stevia. Monk fruit is said to be up to 300 times sweeter than regular sugar and has a zero GI rating. Stevia is derived from the stevia plant and is considered a natural sweetener. It is up to 200 times sweeter than sugar and contains no calories.

It is important to note that not all sugar alcohols are equal. Some may cause digestive issues, while others are toxic in high amounts or to dogs. Additionally, some sugar alcohols can contain carbohydrates and may impact blood sugar levels, so it is important to check the label.

How to count net carbs on keto

Counting carbs is a crucial part of succeeding on ultra-low-carb diets like keto. Net carbs are the number of carbohydrates that are absorbed by your body and impact your blood sugar levels and insulin response. Total carbs, on the other hand, include all types of sugars, including starch, fibre, and sugar alcohols. Net carbs are important to count because they help you stay in ketosis, which is a metabolic state where your body changes from using glucose as its primary energy source to using ketones created from fat metabolism.

To calculate net carbs, follow these two simple steps:

Step 1: Determine Total Carb Content

Start by reading the nutrition label and note the grams of total carbs, the grams of fibre, and the sugar alcohols.

Step 2: Subtract Dietary Fibre

To calculate the net carbohydrates, take the total carbohydrates and subtract both the grams of fibre and the sugar alcohols. The remaining amount is the total net carb count.

Your net carbs will always be less than or equal to your total carbohydrates.

The standard ketogenic diet recommends no more than 50 grams of net carbs per day, but this number can vary depending on your activity level and health goals. For example, some people might be able to consume up to 50 grams of net carbs and still enter a fat-burning state. It is generally recommended to stay under 20-25 net carbs to reach the fat-burning state of ketosis quickly.

Foods to Eat and Avoid on Keto

When following the keto net carb diet, it is important to consume foods that are low in carbs and high in healthy fats. Here are some foods to include and avoid:

• Eat low-carb vegetables such as leafy greens and broccoli
• Include healthy fats like olive oil and avocado
• Choose protein sources such as meat, poultry, fish, and eggs
• Enjoy low-carb fruits like berries and tomatoes
• Opt for dairy products like cheese, heavy cream, and sour cream

At the same time, avoid high-carb foods like potatoes, corn, peas, grains, sugary treats, and high-sugar fruits.

Benefits and Challenges of the Keto Net Carb Diet

The keto net carb diet has several potential health benefits, including improved blood sugar control, reduced inflammation, and a lower risk of heart disease. However, there are also some challenges to consider. Some individuals may experience flu-like symptoms when their body enters ketosis, and the diet can be challenging to sustain long-term, especially if you're used to consuming high-carb foods. Additionally, the high protein intake may raise the risk of kidney stones, and the high fat intake may negatively affect cholesterol levels for some people.

Health benefits of keto net carb diet

Health Benefits of the Keto Net Carb Diet

The keto net carb diet has several health benefits, including:

Improved blood sugar control

The keto diet is particularly helpful for people with diabetes and insulin resistance. Studies show that cutting carbs lowers both blood sugar and insulin levels.

Reduced inflammation

Low-carb diets are very effective at lowering blood triglycerides, which are fat molecules that increase the risk of heart disease.

Reduced risk of heart disease

The keto diet increases the size of "bad" LDL particles while reducing their number in your bloodstream. This lowers your risk of heart disease.

Weight loss

Cutting carbs is one of the most effective ways to lose weight. Studies show that people on low-carb diets lose more weight, faster, than those on low-fat diets.

Reduced abdominal fat

Low-carb diets are very effective at reducing abdominal fat, which is linked to inflammation and insulin resistance.

Lower blood pressure

Cutting carbs is an effective way to lower blood pressure, reducing the risk of heart disease, stroke, and kidney failure.

Effective against metabolic syndrome

The keto diet is incredibly effective in treating all five symptoms of metabolic syndrome, which is closely associated with the risk of diabetes and heart disease.

Improved 'good' HDL cholesterol levels

Low-carb diets tend to be high in fat, which leads to an impressive increase in blood levels of "good" HDL cholesterol.

Therapeutic for several brain disorders

The keto diet has been used for decades to treat epilepsy in children unresponsive to drug treatment. It is now being studied for its effects on other brain conditions, including Alzheimer's and Parkinson's disease.

Reduced appetite

Low-carb diets lead to an automatic reduction in appetite. Studies show that when people cut carbs, they end up eating fewer calories.

Frequently asked questions