Calculating Carb Macros For The Keto Diet

The keto diet is a low-carb, high-fat diet that helps people lose weight. To stay in ketosis, it's important to count your carbs. Net carbs are the number of carbohydrates that are absorbed by your body and impact your blood sugar levels and insulin response. To calculate net carbs, take the total carbohydrates and subtract the grams of fibre and sugar alcohols. The result is the total net carb count, which will always be less than or equal to the total carb count. On the keto diet, it is recommended to consume no more than 50 grams of net carbs per day.

Total carbs vs. net carbs

When starting a keto diet, you will likely come across the terms "total carbs" and "net carbs". Understanding the difference between the two is crucial for achieving your keto goals.

Total carbs refer to the total amount of carbohydrates present in a food item. This includes all types of carbohydrates, such as starch, fiber, and sugar alcohols. When reading nutrition labels, the grams listed under "total carbohydrates" represent the sum of all these carbohydrate components.

Net carbs, on the other hand, represent the number of carbohydrates that are actually absorbed and used by the body for energy. In other words, net carbs are the carbohydrates that impact your blood sugar levels and insulin response. To calculate net carbs, you subtract the grams of fiber and sugar alcohols from the total carbohydrates.

Here's the basic formula for calculating net carbs:

Net Carbs = Total Carbs - Fiber - Sugar Alcohols

For example, if a food item has 20 grams of total carbohydrates, 5 grams of fiber, and 3 grams of sugar alcohols, the net carb count would be 12 grams (20 grams - 5 grams - 3 grams = 12 grams).

The keto diet is a low-carb, high-fat diet that aims to bring the body into a state of ketosis. Ketosis is achieved when the body switches from using glucose (from carbohydrates) as its primary energy source to using ketones created from fat metabolism. By focusing on net carbs, you can include more nutritious, fiber-rich fruits and vegetables in your diet while still staying within your daily keto carb goals.

Additionally, net carbs allow you to enjoy sweet-tasting foods that are technically "sugar-free". Sugar alcohols, which are often used as sweeteners in keto-friendly desserts, do not impact net carb counts, making them a great option for those following a keto diet or managing diabetes.

The recommended net carb intake on a keto diet varies depending on age, weight, gender, and physical activity level. However, a general guideline for most keto diets is to limit daily net carb intake to between 20 and 50 grams.

Benefits of Using Net Carbs vs. Total Carbs

Using net carbs as your metric provides several benefits. Firstly, it is less restrictive. With net carbs, you can include a wider variety of nutrient-dense foods in your diet, such as avocados, berries, nuts, and low-carb vegetables. Secondly, net carbs allow for higher fiber intake, which is associated with improved digestive and cardiovascular health.

In summary, understanding the difference between total carbs and net carbs is essential for successfully following a keto diet. By focusing on net carbs, you can make more informed choices about the foods you eat and ensure you stay on track with your keto goals.

How to calculate net carbs

Net carbs are the number of carbohydrates that are absorbed by your body and impact your blood sugar levels and insulin response. This is because some carbohydrates, like fiber and sugar alcohols, are not absorbed into your bloodstream. Net carbs are calculated by subtracting fiber and sugar alcohols from the total number of carbohydrates.

To calculate net carbs, follow these two steps:

Step 1: Determine Total Carb Content

First, look at the nutrition label and identify the grams of total carbohydrates, fiber, and sugar alcohols.

Step 2: Subtract Dietary Fiber and Sugar Alcohols

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

> NET CARBS = TOTAL CARBS – FIBER – SUGAR ALCOHOLS

For example, a keto pancake with 13 grams of total carbohydrates, 9 grams of fiber, 2 grams of erythritol, and 1 gram of allulose would have 1 gram of net carbohydrates. (The math works out to 13g – 9g – 2g – 1g = 1g.)

It's important to note that the Food and Drug Administration (FDA) does not recognize the term "net carbs" and instead recommends using the total carbohydrates listed on nutrition labels. Additionally, the way companies calculate net carbs may differ due to a lack of an official definition.

Net carbs and health

Net carbs are the number of carbohydrates that are absorbed by your body and used for energy. They are calculated by subtracting fibre and sugar alcohols from the total number of carbohydrates. Net carbs are thought to represent the number of carbohydrates that are actually absorbed by your body without impacting blood sugar levels and insulin response.

Carbs are okay in moderation, but excess carbs can spike your blood sugar, trigger food cravings, disrupt your hormones, mess up your gut bacteria, and contribute to obesity, insulin resistance, diabetes, and metabolic syndrome. When net carbs are kept low enough (under about 50 grams a day), the body goes into ketosis, a state in which it shifts from burning glucose to burning fat.

How to Calculate Net Carbs

To calculate net carbs, first, determine the total carb content by reading the nutrition label. Then, subtract the grams of fibre and sugar alcohols. The remaining amount is the total net carb count.

Improving Your Nutrition with Net Carbs

While low-carb diets are popular and can promote weight loss and improve overall health, many carbohydrates provide rich sources of nutrition, especially fruits, vegetables, and whole grains. Using net carbs can allow room in your low-carb diet for more nutritious food choices while still consuming an overall low amount of carbs.

The Bottom Line

Using net carb calculations in your low-carb diet allows you to include more nutritious food choices while still consuming a low amount of carbs that your body can absorb. This can help improve your overall health and well-being.

Sugar alcohols

When calculating net carbs, you can subtract the sugar alcohols from the total carbs. However, not all sugar alcohols are treated equally. Erythritol can be completely subtracted from the total carb count, while for other sugar alcohols, only half of the grams are usually subtracted. Maltitol and sorbitol are two sugar alcohols that are not considered keto-friendly and should be avoided. They are partially digested, can cause an increase in blood glucose levels, and can cause severe gastrointestinal issues.

Counting carbs on keto

Counting carbs is a crucial part of succeeding on the keto diet. The keto diet is an extremely low-carb, high-fat diet that helps people lose weight quickly and effectively. To stay in ketosis, it is important to count your net carbs, which is the number of carbohydrates that are absorbed into your body.

Total Carbs vs. Net Carbs

Net carbs are different from total carbs. Net carbs are the ones that are absorbed into your body, whereas total carbs include all the carb components, even those that are not absorbed. 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

To calculate net carbs, you need to follow these two steps:

• Determine the total carb content: Take a look at the number of total carbohydrates, then the amount of fibre and any sugar alcohols (sometimes shown as "erythritol" on nutrition labels).
• Subtract the amount of dietary fibre and half the amount of sugar alcohols from the total carbohydrate amount. The result is the amount of net carbs in the food.

Your net carb amount will always be less than or equal to your total carb count. On the keto diet, you are allowed to have no more than 50 grams of net carbs per day.

Foods with Low Net Carbs

Meats such as beef, veal, lamb, pork, chicken, and turkey, and fish such as cod, sardines, tuna, and salmon have very low net carbs. Most green and leafy vegetables also have a very low keto net carb count and can be enjoyed freely.

Benefits of Counting Net Carbs

Using net carbs can allow additional room in your low-carb diet for more nutrition from healthy carbs. This provides a way to include important sources of nutrition while still following a low-carb diet. Net carbs are also a helpful tool in allowing you to eat sweet-tasting foods that are technically "sugar-free".

How to Count Net Carbs on Keto

You can easily keep track of your daily net carb counts using a keto-friendly tracking app that does the math for you. Just be sure to accurately log everything you eat and drink for the best results.

Frequently asked questions