Dante Carrillo
Net carbs are the number of carbohydrates that are absorbed by your body and used for energy. On the keto diet, net carbs are important because the body doesn't absorb or digest fibre and sugar alcohols, so they aren't counted. To calculate net carbs, you need to subtract the fibre and sugar alcohols from the total carbohydrates. This can be done using a basic formula: net carbs = total carbs – fibre – sugar alcohols. The number of net carbs can vary depending on the individual, but generally, staying under 20-25 net carbs is recommended for reaching the fat-burning state of ketosis.
| Characteristics | Values |
|---|---|
| What are net carbs? | Net carbs are the number of carbohydrates that are absorbed by your body and used for energy. |
| How to calculate net carbs | To calculate net carbs, subtract the fibre from the total number of carbs. For processed foods, also subtract half the sugar alcohol content. |
| Why count net carbs? | Counting net carbs can help with weight loss and improve overall health. |
| How many net carbs on keto? | On the standard ketogenic diet, aim for under 20 grams of net carbs per day. However, this may vary depending on activity level and health goals. |
What You'll Learn
How to calculate net carbs in whole foods
To calculate net carbs in whole foods, you need to subtract the fibre from the total number of carbs. This is because fibre is a type of carbohydrate that the body cannot digest and so cannot be converted into glucose for energy.
For example, a medium avocado contains 17.1 grams of total carbs, 13.5 grams of which is fibre. So, 17.1 grams of total carbs – 13.5 grams of fibre = 3.6 grams of net carbs.
The USDA Food Composition Databases provide complete nutrition information on thousands of foods, including carbs and fibre.
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How to calculate net carbs in processed foods
To calculate net carbs in processed foods, you need to know the total amount of carbohydrates, dietary fibre, and sugar alcohols in the product.
The basic formula for calculating net carbs is:
> NET CARBS = TOTAL CARBS – FIBER – SUGAR ALCOHOLS & ALLULOSE
Net carbs refer to the total amount of digestible carbohydrates in a food product or meal. The body is unable to fully digest some types of carbohydrates, such as fibre and sugar alcohols. Therefore, these are subtracted from the total amount of carbohydrates to calculate net carbs.
To calculate net carbs in a packaged product, you need to look at the nutrition label. The more information you have, the better.
First, subtract the amount of fibre from the total amount of carbohydrates. Then, subtract half the amount of sugar alcohols from the new total. Erythritol is an exception; if it's the only sugar alcohol listed in the ingredients, you can subtract the total amount of erythritol from the total carbohydrates.
For example, let's calculate the net carbs in a maltitol-sweetened Atkins bar. The nutrition label states that it contains 23 grams of total carbs, 9 grams of fibre, and 11 grams of sugar alcohols.
> 23 grams of total carbs – 9 grams of fibre – 11 grams sugar alcohols (11 grams x 0.5 = 5.5 grams) = 8.5 grams of net carbs.
This calculation may differ from the number of net carbs stated on the product label, as many companies subtract all fibre and sugar alcohol carbs when calculating net carbs.
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Why count net carbs?
Counting net carbs is important because it helps you stay within the low-carb limits of the keto diet. The keto diet is a high-fat, moderate-protein, and very low-carb eating plan.
On the keto diet, you should consume fewer than 50 grams of net carbs per day. This is because eating too many carbs can kick you out of ketosis, which is the metabolic state where your body shifts from burning carbs for energy to burning fat for fuel.
Net carbs are the number of carbohydrates that are actually absorbed by your body and impact your blood sugar levels and insulin response. They are calculated by subtracting dietary fibre and certain sugar alcohols from the total number of carbs.
Counting net carbs on the keto diet allows you to include nutritious, fibre-rich fruits and vegetables in your meals while still adhering to the low-carb requirements of the diet. It also enables you to indulge in sweet-tasting, technically "sugar-free" foods that use sugar alcohols as sweeteners.
Additionally, counting net carbs can be a more sustainable way to track your macronutrients and encourages the consumption of whole foods and vegetables.
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How to calculate net carbs
Net carbs are the number of carbohydrates that are absorbed by your body and used for energy. They are also referred to as digestible or impact carbs. Net carbs are calculated by subtracting the fibre content from the total number of carbs.
Calculating net carbs is important for those on the keto diet. The keto diet is a low-carb diet that limits carbohydrates and replaces them with fats, putting the body into a state of ketosis. To stay in ketosis, a person should consume no more than 50 grams of net carbs per day.
To calculate net carbs, follow these two steps:
- Determine the total carb content: Read the nutrition label and note the grams of total carbs, fibre, and sugar alcohols.
- Subtract dietary fibre: Take the total carbohydrates and subtract the grams of fibre and sugar alcohols. The remaining amount is the total net carb count.
Additional Considerations
When calculating net carbs, it is important to note that not all sugar alcohols are truly carb-free. Some sugar alcohols can kick you out of ketosis as they have a high glycemic load. It is also important to read nutrition labels carefully and avoid highly insulinogenic carbs, which are higher on the glycemic index and more likely to spike insulin levels.
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Additional considerations when counting carbs on keto
When counting carbs on keto, it's important to consider the following:
- Nutrition labels—While nutrition labels on food products in the US provide information on total carbohydrates, dietary fibre, and sugar, they do not always clearly label net carbs. This is because the Food and Drug Administration (FDA) does not recognise the term "net carbs". However, net carbs are often used by food manufacturers and may be listed on lower-carb and keto food labels.
- Sugar alcohols—Sugar alcohols are processed differently by the body compared to other types of carbohydrates. They are only partially absorbed in the small intestine and can have varying effects on blood sugar and insulin levels. Some sugar alcohols, such as erythritol and xylitol, have a negligible impact on blood sugar, while others like maltitol and sorbitol can cause a spike in blood sugar. When calculating net carbs, it is generally recommended to subtract half of the sugar alcohol content from the total carbohydrates. However, erythritol can be completely subtracted if it is the only sugar alcohol in the ingredients list.
- Fiber—Fiber is a type of carbohydrate that the body cannot digest. It passes through the digestive system unchanged and has zero net carbs and zero calories. When calculating net carbs, fiber can be subtracted from the total carbohydrates.
- Glycemic index—The glycemic index (GI) is a numerical score that indicates how a food will affect your blood sugar. On keto, it is recommended to avoid foods with a high GI, as they are more likely to spike insulin levels and kick you out of ketosis. Examples of high GI foods include potatoes, carrots, and legumes.
- Individual differences—The ideal number of net carbs can vary from person to person. Highly active individuals may be able to consume more carbs and still stay in ketosis, while sedentary individuals may need to keep their net carb intake on the lower end. Additionally, some people may need to adjust their net carb intake to improve their sleep and energy levels.
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Frequently asked questions
Net carbs are the number of carbohydrates that are absorbed by your body and used for energy.
To calculate net carbs for whole foods, simply subtract the fibre from the total number of carbs.
To calculate net carbs for processed foods, subtract the fibre and half of the sugar alcohols from the total number of carbs.
Counting net carbs is important on keto because eating too many carbs can kick you out of ketosis, which is the whole goal of the keto diet.
On the standard ketogenic diet, you might eat as few as 20 grams of net carbs per day, but this can vary depending on factors such as activity level and health goals.
