Jeffrey Salazar
Calculating net carbs is crucial for succeeding on ultra-low-carb diets like keto. Net carbs are the number of carbohydrates absorbed by your body, excluding those that don't impact blood sugar levels and insulin response, such as fiber and sugar alcohols.
To calculate net carbs, follow these two steps:
1. Determine the total carb content by checking the nutrition label for total carbohydrates, fiber, and sugar alcohols.
2. Subtract the dietary fiber and half the sugar alcohols from the total carbohydrates to get the net carb count.
It's important to note that the Food and Drug Administration (FDA) does not recognize the term net carbs and recommends using total carbohydrates listed on nutrition labels. Additionally, the calculation may vary for processed foods with added fiber or sugar alcohols.
| Characteristics | Values |
|---|---|
| Carbohydrates | Sugars, fibre, sugar alcohols, and starches |
| Net Carbs | Total Carbs – Fibre – Sugar Alcohols & Allulose |
| Total Carbs | Carbohydrates that directly contribute to the body's energy production |
| Net Carbs vs Total Carbs | Net Carbs do not take fibre or some sugar alcohols into account |
| Optimal Net Carbs | Staying under 20-25 net carbs on keto |
| Net Carbs Calculation | Net Carbs = Total Carbs – Fibre – Sugar Alcohols/2 |
What You'll Learn
Total carbs vs. net carbs
When it comes to the keto diet, it's important to understand the difference between total carbs and net carbs. Total carbs refer to all carbohydrates present in food, including fibre and sugar alcohols, which are not fully absorbed by the body. On the other hand, net carbs are the carbohydrates that can be absorbed and used by the body for energy. Net carbs are calculated by subtracting fibre and sugar alcohols from the total carbohydrate count.
The keto diet is a low-carb, high-fat diet that aims to bring the body into a state of ketosis, where it uses fat for energy instead of carbohydrates. To achieve and maintain ketosis, it is crucial to limit the intake of net carbs. Most keto diets recommend limiting daily net carb intake to 20-50 grams.
Calculating net carbs is simple and can be done using the formula: Net Carbs = Total Carbs - Fibre - Sugar Alcohols. For example, if a food has 20 grams of total carbohydrates and 8 grams of fibre, the net carb count would be 12 grams (20 grams total carbs - 8 grams fibre = 12 grams net carbs).
The distinction between total carbs and net carbs is important because it determines how many carbohydrates you can actually consume while staying within your keto diet goals. Net carbs are often considered the "North Star" of the keto diet, as they are the only carbs that truly affect your blood sugar and kick you out of ketosis.
By focusing on net carbs instead of total carbs, you can include more nutrient-dense foods in your diet, such as avocados, berries, nuts, and low-carb vegetables. These foods are high in fibre (total carbs) but low in net carbs, providing various health benefits without kicking you out of ketosis.
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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.
Net Carbs = Total Carbs - Fiber - Sugar Alcohols
For example, let's say a food item has 20 grams of total carbohydrates, 8 grams of fiber, and 5 grams of sugar alcohols. Using the formula, we can calculate the net carbs as follows:
Net Carbs = 20 grams - 8 grams - 5 grams = 7 grams
It's important to note that the net carb amount will always be less than or equal to the total carb count. Additionally, on a keto diet, it is recommended to limit your net carb intake to no more than 50 grams per day, with lower amounts being more effective for ketosis.
When it comes to whole, natural foods like fruits, vegetables, and legumes, it is recommended to track net carbs. However, for processed food products with added fiber or sugar alcohols, it is generally better to track total carbs. This is because the added fiber in processed foods can impact blood sugar and insulin levels, contrary to natural insoluble fiber, which is not absorbed by the body.
By focusing on net carbs for whole foods and total carbs for processed foods, you can ensure a balanced approach to your diet while still enjoying the benefits of fiber and maintaining ketosis.
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Why count net carbs?
Counting net carbs is important for those on the keto diet because it allows you to monitor how many carbohydrates your body actually absorbs. Net carbs are absorbed into the bloodstream, whereas total carbs include all carb components, even those that are not absorbed.
The keto diet is an extremely low-carb, high-fat diet that helps people lose weight quickly and effectively. The diet recommends consuming fewer than 50 grams of net carbs per day, and the fewer, the better. Net carbs are calculated by taking the total carbohydrates and subtracting the grams of fibre and sugar alcohols.
Counting net carbs is beneficial because it allows you to include more nutritious food choices while still consuming a low amount of carbs. Fibre, for example, has been associated with a lower risk of multiple health conditions, including high cholesterol, gut health, blood sugar control, and cardiovascular disease.
Additionally, focusing on net carbs ensures you are not denying your body the essential fibre it needs for proper function. Net carbs also allow you to include plenty of nutritious, fibre-rich fruits and vegetables in your diet without going over your daily keto carb goals.
In summary, counting net carbs is crucial for keto dieters to ensure they are staying within the recommended carb intake while also benefiting from the inclusion of healthy, fibre-rich foods in their diet.
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Net carbs on keto
Net carbs are the number of carbohydrates that are absorbed into your body and impact your blood sugar levels and insulin response. This is because some sources of carbohydrates like fibre and sugar alcohols are not absorbed into your bloodstream and, therefore, are not part of your daily allowance of net carbs.
To calculate net carbs, you need to determine the total carb content by looking at the number of total carbohydrates, the amount of fibre, and any sugar alcohols. These things together equal the "total carb content". Then, 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.
For example, if a food has 20 grams of total carbs, 8 grams of fibre, and 5 grams of sugar alcohols, the net carbs would be 7 grams. The calculation would be: Net Carbs = Total Carbs - Dietary Fibre - Half Sugar Alcohols, so Net Carbs = 20g - 8g - 5g = 7g.
It's important to note that net carbs will always be less than or equal to total carbohydrates. Additionally, the Food and Drug Administration (FDA) does not recognise the term "net carbs" and instead recommends using the total carbohydrates listed on nutrition labels.
When it comes to the keto diet, focusing on net carbs is essential. The keto diet is an extremely low-carb, high-fat diet, and by focusing on net carbs, you can ensure you're getting enough essential fibre while still keeping your carb intake low. On the keto diet, it is recommended to consume no more than 50 grams of net carbs per day, and the fewer, the better!
Some foods that are low in net carbs include meats such as beef, veal, lamb, pork, chicken, and turkey, and fish such as cod, sardines, tuna, and salmon. Most green and leafy vegetables also have a very low keto net carb count. Additionally, high-fibre, low-fructose fruits can be included in a keto diet plan.
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Calculating net carbs in whole foods
Firstly, it's important to note that the term "net carbs" is not recognised by the Food and Drug Administration (FDA), which recommends using the total carbohydrates listed on nutrition labels. However, 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.
To calculate net carbs in whole foods, you subtract the fibre from the total number of carbs. 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 minus 13.5 grams of fibre equals 3.6 grams of net carbs.
The formula for calculating net carbs is:
> Net carbs = Total carbs – Fibre – Sugar alcohols & Allulose
However, the formula varies depending on the type of sugar alcohol. Erythritol, for example, can be completely subtracted from the total carbs, whereas other sugar alcohols are only partially absorbed, so half of them are subtracted from the total carbs.
It's also important to note that food labels differ between countries. In the US and Canada, the amount of fibre is included in the total carbohydrate value, whereas in Australia, the fibre is already subtracted from the total carbohydrates.
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Frequently asked questions
Net carbs are the number of carbohydrates that are absorbed by your body, whereas total carbs include all types of sugars, including starch, fibre, and sugar alcohols. Net carbs are always less than or equal to total carbs.
To calculate net carbs, first, determine the total carb content by looking at the number of total carbohydrates, fibre, and sugar alcohols on the nutrition label. Then, subtract the grams of fibre and sugar alcohols from the total carbohydrates. The remaining amount is the net carb count.
The keto diet is an extremely low-carb, high-fat diet, and counting net carbs ensures you stay in ketosis. The keto diet recommends a carb intake of no more than 50 grams of net carbs per day, and focusing on net carbs allows you to include essential fibre in your diet.
It is recommended to track net carbs for whole, natural foods such as fruits, vegetables, and legumes. For processed foods with added fibre or sugar alcohols, it is better to track total carbs.
