Tracking Carbs And Sugar On Keto: A Guide

Counting carbs is essential for staying in ketosis on the keto diet. Net carbs are calculated by subtracting fibre and certain sugar alcohols from the total carbohydrate content of a food. However, the term net carbs is not officially recognised by nutrition experts, and the calculations on packaged food labels can be misleading. To stay in ketosis, most people should limit their net carb intake to 20 grams per day or less.

Counting net carbs vs. total carbs

When it comes to keto and low-carb diets, understanding the difference between net carbs and total carbs is essential. Here's a detailed guide to help you navigate this important distinction.

Understanding Carbohydrates

Carbohydrates are one of the macronutrients found in food, along with protein and fat. They provide your body with energy, but not all carbs are created equal. There are two basic types of carbs: starches and sugars. Starches are long chains of individual glucose units linked together, while sugars are much shorter chains or single molecules.

Total Carbs vs. Net Carbs

The key difference between total carbs and net carbs lies in their composition. Total carbs refer to the total amount of carbohydrates in a food product, including starches, dietary fibre, and sugars. On the other hand, net carbs are calculated by subtracting indigestible carbs like fibre and some sugar alcohols from the total carb count. Net carbs represent the total amount of digestible carbohydrates in a food product.

Calculating Net Carbs

To calculate net carbs, you take the total carbs in a food product and subtract the amount of fibre and certain sugar alcohols. Fibre is a type of carb that the body cannot fully break down, so it passes through the digestive system unchanged. Sugar alcohols, such as xylitol and erythritol, have a slightly different molecular structure from sugar, making them indigestible as well.

It's important to note that not all sugar alcohols are treated equally in net carb calculations. Some sugar alcohols, such as erythritol, do not impact blood sugar levels and can be completely subtracted. Others, like maltitol, sorbitol, and glycerin, only partially count toward net carbs. For these, you would divide the number of grams by two and add that value to your net carb count.

Why Net Carbs Matter

On a keto or low-carb diet, tracking net carbs is crucial because it helps you manage your blood sugar levels and stay within your daily carb limit. When net carbs are kept low, typically under 50 grams per day, the body enters a state called ketosis. In ketosis, your body shifts from burning glucose (carbs) for energy to burning fat, including body fat. This is a key goal of the keto diet.

Additionally, focusing on net carbs can offer some flexibility in your carb intake. This flexibility can be beneficial if you want to include a wider variety of foods in your diet, such as sweet treats or higher-carb meals.

Considerations and Drawbacks

While counting net carbs can be useful, it's important to be aware of some considerations and potential drawbacks. Firstly, there is no official definition of net carbs, and food manufacturers may use different methods to calculate them. This lack of standardisation can make it challenging to accurately compare products.

Additionally, the impact of fibre and sugar alcohols on the body can vary from person to person. Some individuals may metabolise these substances differently, affecting their overall carb intake and blood sugar levels. Therefore, it's important to pay attention to your body's responses and make adjustments as needed.

Final Thoughts

Understanding the difference between net carbs and total carbs is crucial when following a keto or low-carb diet. By calculating net carbs, you can make more informed food choices and effectively manage your blood sugar and weight. However, it's important to remember that individual responses may vary, and it's always advisable to consult with a healthcare professional before starting any new diet.

Sugar and starches to avoid

When following a keto diet, it's important to keep your blood sugar and insulin levels low and stable. This means avoiding foods that are high in sugar and starches, which can cause spikes in blood sugar and insulin levels, disrupting your body's fat-burning mode. Here are some of the key sugars and starches to avoid:

Sugar

• Barbados Sugar, Beet Sugar, Brown Sugar, Cane Sugar, and other names for sugar
• Syrups such as Corn Syrup, Golden Syrup, High-Fructose Corn Syrup, and Rice Syrup
• Natural sweeteners like Honey, Maple Syrup, Agave Nectar, and Coconut Nectar
• Dried Fruit and Fruit Juice Concentrates

Starches

• Grains such as Wheat, Corn, Rice, Oats, and Quinoa
• Flour, including Whole Wheat, Cornmeal, and White Flour
• Starchy Vegetables like Sweet Potatoes, Beans, and Lentils

Tips for Avoiding Sugar and Starches:

• Read ingredient lists and avoid products with sugar or starch in the first 5 ingredients.
• Be mindful of different names and forms of sugar, such as syrups and natural sweeteners.
• Choose gluten-free starches or keto-approved alternatives like coconut flour, cauliflower rice, and veggie pasta.
• Prioritize whole foods and avoid processed and packaged "low-carb" products.

Calculating net carbs

To calculate net carbs, you need to know the total number of carbs in a food product or meal. This information can be found on the nutrition label of packaged foods, or for whole foods, you can use an online calorie counter.

Once you have the total number of carbs, you then need to subtract the number of grams of fibre and sugar alcohol. Fibre is not digested and therefore does not have the same effect on the body as other carbohydrates. Sugar alcohols are only partially digested and so only half of the amount should be subtracted from the total number of carbs.

There is one exception to this rule: Erythritol. This type of sugar alcohol cannot be digested at all and so the total amount can be subtracted from the total carbs.

Total carbs (in grams) – fibre (in grams) – sugar alcohols (in grams) = net carbs (in grams)

It is important to note that the term "net carbs" is not officially recognised or agreed upon by nutrition experts. The calculation can be confusing due to conflicting and outdated information. Additionally, the "net carbs" listed on food labels can be misleading and may not reflect the number of carbs your body actually absorbs.

For those with diabetes, it is important to consult a doctor, dietitian, or diabetes educator before starting a low-carb diet, as they can advise on the amount of carbs needed and how best to track them.

Recommended daily net carbs intake

The recommended daily net carbs intake for keto dieters is up to 50 grams per day. This is the amount required to stay in ketosis, which is essential for a ketogenic diet.

How to Calculate Net Carbs

To calculate net carbs, subtract the amount of dietary fibre and half the amount of sugar alcohols from the total amount of carbohydrates. This will give you the net carbs, which is the number to focus on when on a keto diet.

Net Carbs vs Total Carbs

The number of net carbs in a food item can be quite different from the total carbs. Net carbs are the ones that are absorbed into the body, whereas some sources of carbohydrates like fibre and sugar alcohols are not absorbed into the bloodstream.

Benefits of Counting Carbs

Counting carbs is important for keto dieters to ensure they stay in ketosis. Eating too many carbs can prevent the body from reaching ketosis, which is a metabolic state where the body shifts from burning carbs for energy to burning fat for fuel.

Flexibility in Carb Intake

While it is important to keep net carbs low, there is some flexibility in carb intake. The "right" number of net carbs depends on the individual. For example, highly active people can eat more carbs and still stay in ketosis, while those who are sedentary should keep their net carb intake on the lower end.

Other Considerations

In addition to counting carbs, it is important to consider the type of carbs being consumed. Highly insulinogenic carbs, which are higher on the glycemic index, should be avoided as they can spike insulin levels and kick you out of ketosis. It is also important to pay attention to serving sizes and not just the number of carbs per serving.

Bottom Line

The recommended daily net carbs intake for keto is up to 50 grams, but this may vary depending on individual factors such as activity level and carbohydrate tolerance. Counting carbs and choosing the right types of carbs can help ensure the body stays in ketosis and reaps the benefits of the keto diet.

Sugar alcohols and sweeteners

Sugar alcohols are sweeteners that have tastes and textures similar to those of sugar but with fewer calories and a less significant effect on blood sugar levels. They are often commercially manufactured as a low-calorie way to sweeten food products.

Sugar alcohols occur naturally in some fruits and vegetables. However, most are commercially manufactured in a lab. Erythritol, for example, is often made by fermenting the glucose found in cornstarch, and has 70% of the sweetness of sugar but only 5% of the calories. Other common sugar alcohols include isomalt, maltitol, sorbitol, and xylitol.

Sugar alcohols are often used to sweeten sugar-free or diet products like gum, yogurts, ice cream, coffee creamers, salad dressings, and protein bars and shakes. They are also used as food additives for bulking and adding texture.

Sugar alcohols are considered keto-friendly because they negligibly affect blood sugar levels. However, some sugar alcohols are better for the keto diet than others. Erythritol, for example, has a glycemic index of 0 and works well in both cooking and baking. Xylitol, sorbitol, and isomalt are also suitable on a keto diet, but you may want to scale back your intake if you notice any gastrointestinal side effects.

Maltitol, on the other hand, has a lower GI than sugar but is likely to have a more significant effect on blood sugar levels than other sugar alcohols. If you're on a keto diet, you may want to limit your intake of maltitol and choose a sugar alternative with a lower GI.

It's important to note that consuming large amounts of sugar alcohols may cause digestive side effects such as diarrhea and nausea. While most people can tolerate small amounts well, those with irritable bowel syndrome (IBS) may want to avoid sugar alcohols altogether.

Frequently asked questions