Madeleine Hull
The keto diet is a low-carb, high-fat diet that puts the body into a state of ketosis. To calculate net carbs, the number of carbohydrates that are absorbed by the body, subtract the fibre from the total number of carbs. For processed foods, also subtract half of the sugar alcohol content.
| Characteristics | Values |
|---|---|
| What are net carbs? | Net carbs are the carbohydrates in food that you digest and use for energy. |
| How to calculate net carbs? | Net carbs = Total carbs – Fiber – Sugar alcohols & Allulose |
| Why count net carbs? | Low-carb diets have been shown to be a successful approach to helping people lose weight. |
| Why are net carbs important? | Eating too many carbs can kick you out of ketosis. |
What You'll Learn
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. The body enters a state of ketosis, where it uses ketones created from fat metabolism as its primary energy source instead of glucose.
Net Carbs
Net carbs refer to the total amount of digestible carbohydrates in a food product or meal. They are calculated by subtracting the amount of dietary fibre and some sugar alcohols from the total carbohydrates. This is because these substances are not fully digested or absorbed by the body and have minimal impact on blood sugar levels. Net carbs are also known as digestible or impact carbs.
Total Carbs
Total carbs include all types of carbohydrates present in food, including fibre and sugar alcohols, which are not fully absorbed by the body. The total amount of carbs in a food is different from the amount of net carbs because some carbs are not fully digestible.
Calculating Net Carbs
To calculate net carbs, you need to know the total amount of carbohydrates in a food or meal, as well as the amount of fibre and sugar alcohols. You then subtract the amount of fibre and half the amount of sugar alcohols from the total carbohydrates to get the net carb count.
For example, if a food contains 20 grams of total carbohydrates, 10 grams of fibre and 10 grams of sugar alcohols, you would subtract 10 grams of fibre and 5 grams of sugar alcohols (half the total) from the total carbohydrates, resulting in 5 grams of net carbs.
Health Benefits of the Keto Net Carb Diet
The keto net carb diet is associated with several potential health benefits, including improved blood sugar control, reduced inflammation and a reduced risk of heart disease. It may also help with weight loss.
Health Benefits of the Total Carb Diet
The total carb diet focuses on consuming whole, unprocessed foods and limiting added sugars and refined carbohydrates. It includes a moderate amount of carbohydrates, along with balanced amounts of protein and fat, which can assist in regulating blood sugar levels and increasing energy levels. This diet can also increase fibre intake, which promotes digestive health.
Most dietitians advise focusing on total carbohydrate consumption instead of net carbohydrates as a more accurate measurement. The best diet involves consuming low-carb whole meals such as non-starchy vegetables, fruits with high fibre content, leafy greens, healthy fats and high-quality meats and fish. This approach is considered the most effective method for losing weight and maintaining a healthy lifestyle.
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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 number of grams of fibre and sugar alcohols from the total number of carbohydrates.
Calculating net carbs is important for people on the keto diet as it helps them stay in ketosis. The keto diet is a low-carb diet that puts the body into a state of ketosis, where the body burns fat for energy instead of carbohydrates. To stay in ketosis, a person can consume up to 50 grams of net carbs per day.
To calculate net carbs, follow these two simple steps:
- Determine the Total Carb Content: Read the nutrition label on the food packaging and note down the grams of total carbohydrates, fibre, and sugar alcohols.
- Subtract Dietary Fibre: Take the total carbohydrates and subtract the grams of fibre and sugar alcohols. The number you are left with is the total net carb count.
Additional Considerations
- Always read nutrition labels: When eating carbs that don't raise your blood sugar, subtract them from your net carb total.
- Avoid highly insulinogenic carbs: These are foods that trigger a blood sugar response and are higher on the glycemic index (GI). Examples include potatoes, carrots, and legumes.
- Know your sugar alcohols: Some sugar alcohols can kick you out of ketosis as they have a high glycemic load. Examples include maltitol, sorbitol, isomalt, and glycerin.
- Use a keto-friendly tracking app: Make it easy for yourself by using an app that does the math for you. Just be sure to log everything you eat and drink accurately.
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Why count net carbs
Counting net carbs can be beneficial for several reasons. Firstly, it helps individuals track their carbohydrate intake, which is crucial for weight loss and maintaining a healthy weight. By subtracting the amount of fibre and sugar alcohols from the total carbohydrates, people can have a better understanding of the digestible carbs they are consuming. This is especially important for people with diabetes, as it allows them to determine their insulin needs and balance their medication with carb intake.
Secondly, counting net carbs can promote a healthier diet. It encourages the consumption of whole foods and vegetables, which are rich in fibre and provide essential nutrients. Additionally, net carb calculations can increase the number of food choices available, especially for those on a low-carb diet. Many fruits and vegetables are high in fibre and contribute fewer net carbs, allowing for a more varied and nutritious diet.
Furthermore, counting net carbs can help control blood sugar levels. Fibre, which is subtracted from total carbs, can increase feelings of fullness and slow down the absorption of glucose, leading to more stable blood sugar levels. This is particularly beneficial for people with diabetes, as it may reduce the risk of hypoglycaemia or low blood sugar.
However, it is important to note that the concept of net carbs is not recognised by all scientists and healthcare professionals. The calculation methods are only estimations, as everyone's digestive system is different. Additionally, nutritional labels can vary, causing confusion among consumers. It is always recommended to consult a healthcare professional or a registered dietitian before starting a new diet, especially for those with diabetes or other health conditions.
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How to improve your nutrition with net carbs
The ketogenic (keto) diet is a popular low-carb diet that can help with weight loss and improve overall health. When following a keto diet, it is important to calculate your net carbs to ensure you stay within the recommended range of up to 50 grams of carbs per day. Net carbs refer to the number of carbohydrates that are absorbed by your body and can be calculated by subtracting fibre and sugar alcohols from the total number of carbs.
Understanding Net Carbs
Net carbs are the carbs that are absorbed by your body and used for energy. They include both simple and complex carbs found in fruits, vegetables, milk, sugar, honey, syrup, grains, and starchy vegetables. When you eat carbs, enzymes in your small intestine break them down into individual sugar units, which your body can then absorb. However, some carbs, like fibre and sugar alcohols, cannot be broken down and are not absorbed, so they can be subtracted from the total carb count.
Benefits of Calculating Net Carbs
Calculating net carbs can help improve your nutrition in several ways:
- Increased vegetable and fruit intake: Net carbs allow for more nutritious carbohydrates in your diet, including fibre-rich fruits and vegetables. This can help you meet the recommended daily fibre intake of 25-30 grams per 2000 calories.
- Improved overall health: A high-fibre diet has been linked to a reduced risk of high cholesterol, improved gut health, better blood sugar control, and a lower risk of cardiovascular disease and all-cause mortality.
- Weight loss: Low-carb diets, like keto, have been shown to be effective for weight loss. By calculating net carbs, you can ensure you stay within the recommended carb range for weight loss.
- Better blood sugar control: Counting net carbs can help manage blood sugar levels, especially for people with diabetes or prediabetes. This is because net carbs represent the carbs that impact blood sugar and insulin levels.
- Flexibility: Using net carb calculations allows for some flexibility in your diet. You can include more nutritious, lower-net-carb options, like non-starchy vegetables and low-sugar fruits, while still maintaining an overall low-carb intake.
How to Calculate Net Carbs
You can calculate net carbs using a simple formula:
Net Carbs = Total Carbs - Fibre - Sugar Alcohols
First, read the nutrition label on the food packaging to determine the total carbs, fibre, and sugar alcohols. Then, subtract the fibre and sugar alcohols from the total carbs to get the net carb count. It's important to note that not all sugar alcohols are fully subtracted from the total carbs. Erythritol, for example, can usually be completely subtracted, while others like maltitol, sorbitol, isomalt, and glycerin should only be counted as half a gram of carbs per gram.
By incorporating net carb calculations into your keto or low-carb diet, you can improve your nutrition, include more healthy foods, and still maintain the benefits of a low-carb diet.
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How to count net carbs on keto
Counting net carbs is a crucial part of succeeding on ultra-low-carb diets like keto. Net carbs are the number of carbohydrates absorbed by your body, without impacting blood sugar levels and insulin response. This is because fiber and sugar alcohols aren't absorbed by the body.
To calculate net carbs, you need to know the total number of carbohydrates, the amount of fiber, and the number of sugar alcohols in the food you're eating.
Step 1: Determine Total Carb Content
Start by reading the nutrition label and noting the grams of total carbs, fiber, and sugar alcohols.
Step 2: Subtract Dietary Fiber and Sugar Alcohols
To calculate the net carbohydrates, take the total carbohydrates and subtract the grams of fiber and 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.
Net Carbs on a Keto Diet
On the keto diet, it's important to keep net carbs low—under about 50 grams of net carbs per day—to stay in ketosis, a metabolic state where the body shifts from burning carbs for energy to burning fat for fuel.
However, the "right" number of net carbs depends on the individual. For example, someone who is highly active might be able to eat more carbs and stay in ketosis, while someone who is sedentary would need to keep their net carb intake on the lower end, around 5% of their total calories.
Calculating Net Carbs in Processed Foods
When calculating net carbs in packaged products, it's important to note that the number of net carbs stated on the product label may be different from your calculation. This is because many companies subtract all fiber and sugar alcohol carbs when calculating net carbs.
As a rule of thumb, you can subtract all of the sugar alcohol erythritol from the total carbs. For other sugar alcohols, only half of the carbs are subtracted from the total.
Additional Considerations When Counting Carbs on Keto
- Always read nutrition labels. When you eat carbs that don't raise your blood sugar, you can take them out of your net carb total.
- Avoid highly insulinogenic carbs, which are higher on the glycemic index and more likely to spike insulin levels and kick you out of ketosis.
- Net carbs provide flexibility in your carb total, which is good news if you want to leave room in your macros for other foods and drinks.
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Frequently asked questions
The formula for calculating net carbs is: Net Carbs = Total Carbs – Fiber – Sugar Alcohols & Allulose.
Counting net carbs is important on a keto diet because it helps individuals stay in ketosis, a metabolic state where the body burns fat for fuel instead of carbohydrates. Eating too many carbs can prevent ketosis and kick the body out of a fat-burning state.
The standard ketogenic diet recommends consuming fewer than 20 grams of net carbs per day. However, the ideal number may vary depending on activity levels and individual differences. For highly active individuals, bumping up carb intake may lead to improvements in workouts, while sedentary individuals may need to stay on the lower end of the spectrum.
