Calculating Net Carbs: Erythritol's Keto Math Made Easy

Net carbs are the total amount of digestible carbohydrates in a food product or meal. To calculate net carbs, subtract the amount of fibre from the total number of carbs. Sugar alcohols, such as erythritol, are also subtracted from the total carb amount. However, erythritol is an exception as it has zero net carbs, so you can subtract the full amount of carbs from erythritol in your net carb equation.

Erythritol has zero net carbs

Erythritol is a sugar alcohol, which is a class of naturally occurring compounds that stimulate the sweet taste receptors on your tongue to mimic the taste of sugar. It has zero net carbs because it has a glycemic index of 0, meaning it is not digestible by humans and does not spike blood sugar levels.

Erythritol is passed through the body without being broken down, and most of it is released unaltered through urine. It is also not metabolized by oral bacteria, so it doesn't cause tooth decay.

The Food and Drug Administration (FDA) considers erythritol to be safe, and it may even help decrease sugar consumption, which can prevent diabetes and obesity. It can be used as a substitute for table sugar in beverages and recipes, although it has a cooling effect on the tongue, which may be unpleasant in large doses.

When calculating net carbs, you can subtract the total amount of erythritol from the total amount of carbs listed on the nutrition label. This is because erythritol has zero net carbs and does not affect blood glucose levels.

Overall, erythritol is a great option for people following a ketogenic diet as it provides a sweet taste without the carbs or blood sugar spike of regular sugar.

Sugar alcohols are not absorbed as easily as sugar

Sugar alcohols are a type of carbohydrate with a chemical structure that is similar to sugar. They are often used as sweeteners in sugar-free and low-calorie foods and drinks. While they taste similar to sugar, they are not as efficiently absorbed or digested by the body. This is because the small intestine does not completely absorb them, and they travel to the large intestine where they are broken down by bacteria. As a result, sugar alcohols have a negligible impact on blood sugar and insulin levels.

Sugar alcohols are considered to be low-digestible carbohydrates. Erythritol, for example, is absorbed by the small intestine but is not metabolised. Instead, it is excreted unchanged in urine. Other sugar alcohols, like sorbitol, are poorly absorbed by the small intestine and do not quickly enter the bloodstream, so they do not significantly affect blood sugar or insulin levels.

The glycemic index (GI) is a measure of how quickly foods raise blood sugar levels. Sugar alcohols have a much lower GI than regular sugar, ranging from 0-36, while regular sugar has a GI of 65. This means that sugar alcohols can be a good alternative for people with diabetes or prediabetes who need to manage their blood sugar levels.

However, consuming large amounts of sugar alcohols can cause gastrointestinal side effects, especially for people with digestive conditions like irritable bowel syndrome (IBS). This is because the body cannot fully digest them, so they can cause gas, bloating, stomach pain, and diarrhoea. It is recommended that moderate doses of 10-15 grams per day are usually tolerated, but sensitive individuals may need to avoid or reduce their intake of sugar alcohols to prevent these symptoms.

Net carbs = total carbs – fiber – sugar alcohols

Net carbs refer to the amount of digestible carbohydrates in a food product or meal. They are calculated by subtracting the amount of fibre and sugar alcohols from the total number of carbohydrates.

The formula for calculating net carbs is:

> Net carbs = total carbs – fibre – sugar alcohols

This formula can be used to calculate net carbs in both whole foods and processed foods. In whole foods, such as fruits and vegetables, the total number of carbohydrates can be found by looking up the food in a database like the USDA Food Composition Databases. For processed foods, the total number of carbohydrates can be found on the nutrition label.

It's important to note that not all sugar alcohols are treated equally in this calculation. Erythritol, for example, can be completely subtracted from the total number of carbohydrates, whereas other sugar alcohols should only be halved when being subtracted. This is because erythritol is not digested or absorbed by the body at all, while other sugar alcohols are partially absorbed.

Additionally, it's worth mentioning that the concept of net carbs is controversial and not recognised by the FDA. Some experts argue that counting net carbs can be misleading and that it's better to focus on total carbohydrates and calories when managing weight or blood sugar levels.

Net carbs = total carbs – fiber (or 1/2 the carbs from IMO) – 1/2 the carbs from sugar alcohols (other than erythritol)

Net carbs refer to the total amount of digestible carbohydrates in a food product or meal. They are calculated by subtracting the amount of fibre and some sugar alcohols from the total carbohydrates.

The formula for calculating net carbs is: Net carbs = total carbs – fibre – sugar alcohols.

However, erythritol, a sugar alcohol that the body cannot digest into glucose, can be subtracted from the total amount of carbs. So, the formula can also be written as: Net carbs = total carbs – fibre – 1/2 the carbs from sugar alcohols (other than erythritol).

For example, if a food product has 20 grams of total carbs, 10 grams of fibre, and 10 grams of sugar alcohols, the net carbs would be calculated as follows:

• Subtract the fibre from the total carbs: 20 grams – 10 grams = 10 grams.
• Subtract half of the sugar alcohol amount (as it is not erythritol): 10 grams – 5 grams = 5 grams.
• This results in a final net carb count of 5 grams.

This calculation can be useful for those on a keto diet, as it helps determine the amount of carbohydrates that can be consumed while staying within the desired range.

Net carbs are the carbs in food that you can digest and use for energy

Net carbs are the digestible carbohydrates in a food product or meal. They are the carbs in food that you can digest and use for energy. The body breaks down carbs into glucose, which it uses for energy.

The body digests different types of carbs in different ways. Simple carbs are made up of one or two sugar molecules, which are easily digested by the body. They are found in foods such as fruits, vegetables, milk, sugar, honey, and syrup. Complex carbs, on the other hand, are made up of longer chains of sugar molecules, which take longer to break down. They are found in foods such as whole grains, legumes, and starchy vegetables.

The body cannot fully digest some types of complex carbs, such as fiber. Fiber passes through the body unchanged and does not contribute to blood sugar levels. Sugar alcohols, such as erythritol, are also not fully digestible and have a minimal impact on blood sugar.

To calculate net carbs, you subtract the amount of fiber and sugar alcohols from the total carbs listed on a food's nutrition label. The basic formula is:

> Net Carbs = Total Carbs - Fiber - Sugar Alcohols

However, there are some exceptions to this rule. Erythritol, for example, has zero net carbs, so you can subtract its total amount from the total carbs. For other sugar alcohols, only half of their carb content is typically counted towards net carbs.

It is important to note that the concept of net carbs is not recognized by all scientists and healthcare professionals. The Food and Drug Administration (FDA), for instance, does not recognize the term "net carbs" and recommends using total carbohydrates listed on nutrition labels.

Frequently asked questions