Understanding Net Carbs: Mastering The Keto Diet

The ketogenic (keto) diet is a low-carb, high-fat diet that limits carbohydrates and replaces them with fats, putting the body into a state of ketosis. To calculate net carbs, you subtract the amount of fibre and sugar alcohols from the total number of carbohydrates. This is because fibre and sugar alcohols are not absorbed into the bloodstream and are not part of your daily allowance of net carbs. On the keto diet, you are allowed to have no more than 50 grams of net carbs per day.

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.

Net Carbs

Net carbs are all the carbohydrates in food that can be absorbed and used by the body for energy. Net carbs are determined by removing fibre 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.

Total Carbs

Total carbs include all types of carbohydrates, including fibre and sugar alcohols, which are not fully absorbed by the body. The total carb diet does not restrict carbohydrate intake but emphasizes whole, unprocessed foods, including fruits, vegetables, whole grains, and legumes—while limiting added sugars and refined carbohydrates.

How to Calculate Net Carbs

Learning how to figure net carbs is easy. The basic formula looks like this:

> Net Carbs = Total Carbs – Fibre – Sugar Alcohols & Allulose

For example, a keto pancake with 13 grams of total carbohydrates, 9 grams of fibre, 2 grams of erythritol, and 1 gram of allulose would have 1 gram of net carbohydrates.

Most dietitians advise focusing on total carbohydrate consumption instead of net carbohydrates as the 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 such as olive oil, and high-quality meats and fish. This is the most effective method for losing weight and living a healthy lifestyle.

Calculating net carbs in whole foods

To calculate net carbs in whole foods, you subtract the fibre from the total number of carbs. This is because fibre is a type of carbohydrate that the body cannot digest and so cannot be turned into glucose for energy.

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 Food and Drug Administration (FDA) does not recognise the term "net carbs" and instead recommends using the total carbohydrates listed on nutrition labels.

Calculating net carbs in processed foods

To calculate the net carbs in a packaged product, the more information you have, the better.

In general, half of the carbs from sugar alcohols can be subtracted from the total carbs listed on the nutrition label. However, Erythritol is an exception. If it's the only sugar alcohol in the ingredients list, its carbs can be completely subtracted from the total carbs.

This value may differ from the number of net carbs stated on the product label, as many companies subtract all fibre and sugar alcohol carbs when calculating net carbs.

For example, a maltitol-sweetened Atkins bar label states that it contains 3 grams of net carbs. However, when subtracting only half the carbs from sugar alcohols, the net carb value is 8.5 grams: 23 grams of total carbs – 9 grams of fibre – 11 grams sugar alcohols (11 grams x 0.5 = 5.5 grams) = 8.5 grams of net carbs.

The formula for calculating net carbs is:

Net carbs = Total carbs – Fibre – Sugar alcohol/2

It's important to note that the Food and Drug Administration (FDA) does not recognise the term "net carbs" and recommends using the total carbohydrates listed on the nutrition label.

Net carbs and diabetes

'Net carbs' is a term used to refer to carbs that are absorbed by the body. The term is not recognised by the Food and Drug Administration (FDA) and is not used by the American Diabetes Association. The FDA recommends using total carbohydrates on nutrition labels.

How to Calculate Net Carbs

To calculate net carbs, subtract any fibre or sugar alcohols from the total number of carbohydrates. This assumes that fibre and sugar alcohols are not absorbed or metabolised, but this is not always the case. Some are partially digested and therefore still provide calories and impact blood glucose.

Net Carbs for Diabetics

Research shows that focusing on slow-digesting, whole, higher-fibre carbohydrates helps manage blood sugar levels in individuals with diabetes. Fibre is an indigestible type of carbohydrate, meaning it passes through the body without being broken down or digested. It helps to regulate blood sugar as it slows the rate of digestion of carbohydrates, lowering blood sugar spikes.

The number of carbs consumed per day depends on the type of diabetes. For example, recommendations for people living with type 1 diabetes may differ from those recently diagnosed with type 2. It is best to work with a qualified healthcare professional to obtain personalised, relevant suggestions. As a general rule, individuals living with both types of diabetes should consume carbs consistently throughout the day rather than in one sitting. It is usually suggested to include 2-3 servings of carbs with meals and 1-2 servings with snacks.

Net carbs and weight loss

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. The most important thing to consider when on the keto diet is the amount of "net carbs" in your food. This is because net carbs are the ones that are absorbed into your body and used for energy.

Net carbs are all the carbohydrates in food that can be absorbed and used by the body for energy. Net carbs are sometimes referred to as digestible or impact carbs. The terms refer to carbs that are absorbed by the body, including 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.

How to Calculate Net Carbs

To calculate net carbs, you need to subtract the fibre and sugar alcohols from the total carbohydrates count. This is because fibre and sugar alcohols are not fully absorbed by the body. For example, if a food has 20 grams of total carbohydrates, 8 grams of fibre, and 5 grams of sugar alcohols, the net carb count would be 7 grams (20 grams of total carbs - 8 grams of fibre - 5 grams of sugar alcohols = 7 grams of net carbs).

The keto diet can be an effective way to lose weight, as it helps the body burn fat for energy instead of carbs. By limiting carb intake to a very low level, the body goes into a state of ketosis, where it uses fat for energy instead of carbs. This can lead to weight loss, as the body is burning stored fat for energy.

Additionally, net carbs can be a helpful tool for weight loss, as they allow for some additional healthy carbohydrates to be included in meals. Net carbs allow for plenty of nutritious, fibre-rich fruits and vegetables to be included in the diet, which can help with overall lower calorie intake and weight loss.

The amount of net carbs you should consume on a keto diet depends on your age, weight, gender, and physical activity level. However, a general guideline for most keto diets is to limit daily net carb intake to 20-50 grams.

Total Carbs vs. Net Carbs

It is important to note that the term "net carbs" is controversial and not recognised by the Food and Drug Administration (FDA). The FDA recommends using the total carbohydrates listed on nutrition labels. However, for those on the keto diet, it is generally recommended to focus on net carbs rather than total carbs. This is because net carbs give a better idea of how many digestible carbs you are consuming and whether you are staying within your carbohydrate target.

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