Madeleine Hull
The keto diet is a low-carb, high-fat diet that involves taking an extremely low amount of carbohydrates and substituting them with fat to stimulate the body's fat-burning processes. Net carbs are all the carbohydrates in food that can be absorbed and used by the body for energy. Total carbs include all types of carbohydrates, including fiber and sugar alcohols, which are not fully absorbed by the body. Net carbs are determined by removing fiber and sugar alcohols from the total carbohydrates count.
The keto net carb diet limits daily carbohydrate consumption to 20-50 grams to induce ketosis. Ketosis is a state where the body changes from using glucose as its primary energy source to using ketones created from fat metabolism. On the ketogenic diet, only net carbs are counted when calculating your daily consumption.
| Characteristics | Values |
|---|---|
| Net carbs calculation | Total carbs – fiber – sugar alcohols & allulose |
| Net carbs calculation example | 13g – 9g – 2g – 1g = 1g |
| Total carbs calculation | Total number of carbohydrates from all sources |
| Total carbs calculation example | 37 grams |
| Net carbs calculation example | 37 grams – 4 grams = 33 grams |
| Net carbs daily limit | 20-50 grams |
What You'll Learn
How to calculate net carbs
Net carbs are the carbohydrates in food that your body digests and uses for energy. They are also referred to as digestible or impact carbs. Net carbs include both simple and complex carbs. Simple carbs are found in foods like fruits, vegetables, milk, sugar, honey, and syrup, while complex carbs are found in grains and starchy vegetables like potatoes.
To calculate net carbs in whole foods, you subtract the fiber from the total number of carbs. For example, if a medium avocado contains 17.1 grams of total carbs, of which 13.5 grams is fiber, then the net carbs are 3.6 grams (17.1 grams total carbs – 13.5 grams fiber = 3.6 grams net carbs).
To calculate net carbs in processed foods, you subtract half of the sugar alcohols from the total number of carbs listed on the nutrition label. Erythritol is an exception; if it's the only sugar alcohol listed, you can subtract its total from the total carbs. For example, if a maltitol-sweetened Atkins bar has 23 grams of total carbs, 9 grams of fiber, and 11 grams of sugar alcohols, then the net carbs are 8.5 grams [(23 grams total carbs – 9 grams fiber) – (11 grams sugar alcohols / 2) = 8.5 grams net carbs].
The number of net carbs you should consume on a keto diet depends on your age, weight, gender, and physical activity level. A general guideline for most keto diets is to limit daily net carb intake to 20-50 grams.
Tips for Counting Carbs on a Keto Diet
- Always read nutrition labels and pay attention to the total carbohydrates, dietary fiber, and sugar alcohols.
- Avoid highly insulinogenic carbs, which trigger a blood sugar response and are higher on the glycemic index. Examples include potatoes, carrots, and legumes.
- Focus on net carbs first, and only switch to counting total carbs if necessary. This will allow you to include more leafy greens, low-carb vegetables, and keto-friendly fruits in your diet.
- Be cautious of processed foods labelled as low-carb or keto-friendly, as they may still contain ingredients that raise blood sugar. Always read the ingredient list, not just the nutritional information.
- If you're highly active, you may be able to consume more carbs and stay in ketosis. On the other hand, if you're sedentary or insulin-resistant, you may need to stay on the lower end of the carb spectrum.
Final Thoughts
Calculating net carbs can be a useful tool for managing your blood sugar, weight, and overall health. Remember that the key is to find the number of carbs that works best for your health goals and stick to it, whether you're counting net carbs or total carbs.
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The difference between net and total carbs
The keto diet is a low-carb, high-fat diet. The body enters a state of ketosis when it uses fat for energy instead of carbohydrates. Counting net carbs is important for people on the keto diet because it allows them to subtract the fibre from the total carb count, giving them a better idea of how many digestible carbs they are consuming.
Total Carbs
Total carbs are the total number of carbohydrates in a food item. They are made up of starches, dietary fibre, sugars, and sugar alcohols. The total carb count is the only recognised carb value by the FDA.
Net Carbs
Net carbs are the total carbs minus the indigestible carbs, such as fibre and sugar alcohols. The concept of net carbs is based on the idea that not all carbs are equal, and therefore, they should not all be counted in the same way. Net carbs are the carbs that affect blood sugar levels.
How to Calculate Net Carbs
To calculate net carbs, subtract the dietary fibre and sugar alcohols from the total carbs. It is important to note that not all sugar alcohols are treated equally. Erythritol and allulose, for example, can be completely subtracted from the total carbs, whereas other sugar alcohols such as maltitol, sorbitol, isomalt, or glycerin only count as about half a gram of carbs for keto.
Drawbacks of Focusing on Just Net Carbs
There is a lot of debate in the nutrition world about the value of using net carbs versus total carbs. One of the drawbacks of focusing on net carbs is that it might be confusing for people, especially those with diabetes, as it can be misleading. Additionally, each individual metabolises non-active carbs differently, so focusing only on net carbs might not be the most accurate measure of carb intake.
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Which carbs to focus on when tracking macros
When tracking macros on a keto diet, it's important to focus on net carbs rather than total carbs. Net carbs are calculated by subtracting fibre and sugar alcohols from the total number of carbohydrates. Fibre is a type of carbohydrate that the body cannot digest, and sugar alcohols are only partially absorbed by the body. By subtracting these, you're left with the number of carbs that will be absorbed and used for energy.
On a nutrition label, the total carbohydrates will include sugar, fibre, and sometimes sugar alcohols. Sugar includes both added sugars and those found naturally in foods. Sugar alcohols, such as xylitol and erythritol, are derived from plant sources and generally do not impact blood sugar levels. They can be subtracted from the total carb count, as they pass through the digestive tract undigested.
However, not all sugar alcohols are equal. Some, like maltitol and sorbitol, have been shown to increase blood sugar, so they may impact your blood sugar levels. It's important to read labels and look at the ingredient list, as well as the nutritional information, to make an informed choice.
Additionally, some processed foods labelled as low-carb or keto-friendly may also impact blood sugar levels. This is because some companies add fibre to products to decrease the total carb count. However, if these products contain ingredients that raise blood sugar, adding fibre won't cancel out their effect.
In summary, when tracking macros on a keto diet, focus on net carbs. Calculate this by subtracting fibre and most sugar alcohols from the total carb count. Be mindful of certain sugar alcohols and processed foods that may still impact your blood sugar levels.
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When to be cautious about net carbs
When counting net carbs, it's important to be cautious about the impact of certain foods on your blood sugar levels and overall health. Here are some instances when net carbs may not be the best marker for counting carbs on a low-carb keto diet:
Type 1 Diabetes
People with type 1 diabetes may find that fiber still influences their blood sugar levels. Although the research is not conclusive, those dealing with this condition may be better off counting total carbs instead of net carbs.
Processed Foods with Added Fiber
Some processed foods labelled as low-carb or keto-friendly may also impact your blood sugar levels. This is because some companies add fiber to their products to decrease the total carb count. However, if these products contain ingredients that inherently raise blood sugar, adding fiber will not cancel out the effect of those ingredients. For example, if a protein bar has a total carb count of 20 grams and 15 grams of fiber, the net carb count would be 5 grams, which seems keto-friendly. But if one of the ingredients is dextrose or cane sugar juice, these are still pure sugar and will raise your blood sugar despite the high fiber content.
Sugar Alcohols
Sugar alcohols, such as xylitol and erythritol, are derived from plant sources and generally do not impact blood sugar levels. They are often used in sugar-free or low-carb products. However, some sugar alcohols, such as maltitol and sorbitol, have been shown to increase blood sugar levels. Always read the ingredient list and be cautious of products that contain these sugar alcohols, as they may impact your blood sugar and kick you out of ketosis.
Glycemic Index of Foods
The glycemic index (GI) is a numerical score that indicates how a particular food will affect your blood sugar levels. High GI foods will have a larger effect on your blood sugar. Foods with a high GI include potatoes, carrots, and legumes, and it is recommended to avoid these on a keto diet.
Insulinogenic Carbs
Insulinogenic carbs are food choices that trigger a blood sugar response in the body. These foods are higher on the glycemic index and should be avoided on a keto diet. Examples include starches and sugars, such as white bread, rice, or potatoes, which can cause spikes in your blood sugar.
Individual Carb Tolerance
Not everyone will have the same carb tolerance. It's important to determine your own sweet spot through trial and error. Some people may be highly active and can get away with a higher daily carb limit, while others may be insulin resistant and need to stay on the lower end of the carb spectrum. Using a macro calculator can help you tailor your carb intake to your specific needs and goals.
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How to start tracking your carb macros
To start tracking your carb macros, it's important to understand the difference between net carbs and total carbs. Net carbs refer to the carbs that are absorbed by your body and used for energy, while total carbs include all types of carbohydrates, including those that are not fully absorbed, such as fiber and sugar alcohols.
When following a ketogenic diet, you will need to keep your macronutrients, or 'macros', within a certain range. This involves getting about 70-80% of your calories from fat, 20-25% from protein, and 5-10% from carbs.
To calculate net carbs, simply subtract the fiber from the total number of carbs. For example, if a food has 37 grams of total carbs and 4 grams of fiber, the net carb count would be 33 grams (37 grams total carbs - 4 grams fiber = 33 grams net carbs).
It's important to note that not all sugar alcohols are treated equally when calculating net carbs. Erythritol, for instance, can be completely subtracted from the total carb count, while other sugar alcohols like maltitol and sorbitol may impact your blood sugar levels and should only be partially subtracted.
Additionally, when calculating net carbs for processed foods, you may need to subtract half of the sugar alcohol content from the total carbs listed on the nutrition label. This is because some sugar alcohols are only partially absorbed by the body and can still impact blood sugar levels.
By understanding the difference between net and total carbs and how to calculate them, you can effectively track your carb macros and ensure you're staying within the recommended range for a ketogenic diet.
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Frequently asked questions
Net carbs are the number of carbs left over after subtracting fiber and certain sugar alcohols from the total carbs. These are the carbs that get absorbed by the body and turned into energy.
To calculate net carbs, subtract the fiber content from the total number of carbs. If the food is processed, also subtract half of the sugar alcohol content. The formula looks like this: Net Carbs = Total Carbs - Fiber - Sugar Alcohols.
Counting net carbs is important on a keto diet because eating too many carbs can prevent you from reaching ketosis, which is the goal of the diet. Ketosis is a metabolic state where your body shifts from burning carbs for energy to burning fat.
The general consensus is that counting net carbs is sufficient for most people on a keto diet. However, some people, especially those with type 1 diabetes, may be better off counting total carbs as fiber can still influence blood sugar levels.
On a keto diet, it is recommended to avoid high-carb foods such as wheat products, starchy vegetables (like potatoes and corn), grains, sugary foods, and processed foods. Focus on low-carb vegetables, healthy fats, protein sources, and low-carb fruits.
