Milly Gaines
The keto diet is a low-carb, high-fat diet that helps people lose weight. To stay in ketosis, a person must consume no more than 50 grams of net carbs per day. Net carbs are absorbed into the body, while some carbohydrates like fibre and sugar alcohols are not. To calculate net carbs, take the total carbohydrates, then subtract the amount of dietary fibre and half the amount of sugar alcohols. The result is the net carbs. For example, if a food has 20 grams of total carbs, 8 grams of dietary fibre, and 5 grams of sugar alcohols, the net carbs would be 7 grams.
| Characteristics | Values |
|---|---|
| Number of net carbs allowed per day on keto | 50 grams |
| Net carbs calculation | Net carbs = Total carbs – Dietary Fiber – Sugar Alcohols & Allulose |
| Net carbs calculation example | Net carbs = 13g – 9g – 2g – 1g = 1g |
| Total carbs calculation example | Total carbs = 4g + 4g = 8g |
What You'll Learn
Total carbs vs net 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 keto diet aims to bring the body into a state of ketosis, where it uses fat for energy instead of carbs.
Total Carbs
Total carbs include all types of carbohydrates present in food, including fiber and sugar alcohols, which are not fully absorbed by the body. On nutrition labels, total carbs are broken down into sugars (such as glucose or fructose), fiber, sugar alcohols, and starches.
Net Carbs
Net carbs refer to the total amount of digestible carbohydrates in a food product or meal. They are the carbohydrates in food that can be absorbed and used by the body for energy. Net carbs are determined by removing fiber and sugar alcohols from the total carbohydrates count.
The formula for calculating net carbs is:
> Net Carbs = Total Carbs – Fiber – Sugar Alcohols
For example, if a food contains 20 grams of total carbs, 10 grams of fiber, and 5 grams of sugar alcohols, the net carb count would be 10 grams (20 grams of total carbs – 10 grams of fiber – 5 grams of sugar alcohols = 5 grams of net carbs).
It is important to note that not all sugar alcohols are treated equally in this calculation. Erythritol, for example, is not digested into glucose at all, so the total amount can be subtracted from the total carbs. For other sugar alcohols, only half the amount is subtracted.
The main difference between total carbs and net carbs is that total carbs include all types of carbohydrates in a food or meal, while net carbs only include carbs that the body can fully digest into glucose. Net carbs are the key metric for people on the keto diet, as they represent the amount of carbohydrates absorbed by the body and determine whether the body enters a state of ketosis.
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How to calculate keto net carbs
To calculate the net carbs in a food item, you will need to look at its nutrition label. The two values you need to find are "Total Carbohydrate" and "Dietary Fiber". Note that if you live in Europe, Australia, or Oceania, the carb content on the label may already reflect the net carbs in a serving of that food, so you won't need to do any calculations.
Once you have found the relevant values, simply subtract the number of grams of "Dietary Fiber" from the number of grams of "Total Carbohydrate". For example, if a food item has 37 grams of total carbs and 4 grams of dietary fiber, it has 33 grams of net carbs per serving.
It's important to keep in mind that this calculation gives you the number of net carbs per serving, so make sure to pay attention to the serving size listed on the nutrition label.
If you want to calculate your total net carb intake for the day, you can use a macro-tracking app such as MyFitnessPal or Cronometer.
Total Carbs vs Net Carbs
Net carbs are the number of carbohydrates that are absorbed into your body. Some sources of carbohydrates, like fiber and sugar alcohols, are not absorbed into your bloodstream and therefore are not included in your daily allowance of net carbs.
On the keto diet, it is recommended to have no more than 50 grams of net carbs per day, with most keto dieters aiming for under 20. However, this number can vary depending on individual factors such as activity level and insulin resistance.
How to Calculate Net Carbs Without a Nutrition Label
If you are cooking at home and don't have a nutrition label to refer to, you can still calculate the net carbs of your meal. Simply look up the carb content, fiber content, and sugar alcohol content of each ingredient you use, and add up these values to find the total carb content of your meal. Then, subtract the total fiber content and half the amount of sugar alcohols to get the net carb content.
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How to count net carbs on keto
Counting net carbs is a crucial part of succeeding on the keto diet. Net carbs are the number of carbohydrates that are absorbed into your body and impact your blood sugar levels and insulin response. This is because some sources of carbohydrates like fiber and sugar alcohols are not absorbed into your bloodstream and, therefore, are not part of your daily allowance of net carbs.
To calculate net carbs, follow these two simple steps:
Step 1: Determine the Carb Content
First, look at the number of total carbohydrates on the nutrition label. Then, find the amount of fiber and any sugar alcohols (sometimes shown as "erythritol"). These things together equal the total carb content.
Step 2: Subtract the Amount of Dietary Fiber and Sugar Alcohols
To calculate the net carbohydrates, take the total carbohydrates and subtract both 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.
On the keto diet, you are allowed to have no more than 50 grams of net carbs per day—but the fewer, the better! Some people might be able to enjoy up to 50 grams of net carbohydrates and still enter a fat-burning state. However, the "right" number of net carbs depends on you and factors such as your activity level and insulin resistance.
Foods Low in Net Carbs
Meats such as beef, veal, lamb, pork, chicken, and turkey, and fish such as cod, sardines, tuna, and salmon have very low net carbs. Most green and leafy vegetables also have an extremely low keto net carb count and can be enjoyed freely.
Benefits of Counting Net Carbs
Counting net carbs can help you include more nutritious food choices while still consuming an overall low amount of carbs. It allows you to have more flexibility in your carb total, which is good news if you want to leave room in your macros for other foods and drinks.
Additional Considerations
Always read nutrition labels on your foods. Avoid highly insulinogenic carbs, which are higher on the glycemic index and more likely to spike insulin levels and kick you out of ketosis.
Final Thoughts
There is no one-size-fits-all approach to counting net carbs on keto. The key is to eat the number of carbs that allow you to achieve your health goals. Keep adjusting your diet according to your lifestyle and pay attention to your body's needs.
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How to improve your nutrition with net carbs
The keto diet is an extremely low-carb, high-fat diet that helps people lose weight quickly and effectively. Counting carbs is a crucial part of succeeding on ultra-low-carb diets like keto. Net carbs are the number of carbohydrates absorbed into your body. Net carbs are also referred to as digestible or impact carbs.
The number of net carbs can be quite different from the amount of total carbs. Net carbs are calculated by taking the total carbohydrates and subtracting the grams of fibre and sugar alcohols. The remaining amount is the total net carb count. Net carbs will always be less than or equal to your total carbohydrates.
The Food and Drug Administration (FDA) does not recognise the term "net carbs" and instead recommends using the total carbohydrates listed on nutrition labels. However, net carbs can be a helpful tool for including nutritious, fibre-rich fruits and vegetables in your diet without going over your daily keto carb goals.
Include More Fibre in Your Diet
Fibre provides a slew of benefits, including improved gut health, blood sugar control, and lower cholesterol levels. The USDA recommends at least 25-30 grams of fibre for every 2000 calories consumed. Fibre can be found in fruits, vegetables, legumes, and whole grains.
Incorporate Essential Micronutrients
Fruits, vegetables, and many plant-based foods are excellent sources of essential vitamins and minerals. By including a variety of lower-net-carb options, such as non-starchy veggies and low-sugar fruits, you can ensure you're getting the micronutrients your body needs while still maintaining a low overall carb intake.
Feel Fuller for Longer
Higher-fibre foods can help you feel fuller for longer, which can aid in weight loss by reducing overall calorie intake. This is because fibre adds bulk to your stool and slows the movement of food through your digestive tract, making you feel satisfied after meals.
Prioritise High-Quality Carbohydrates
When choosing your carbohydrates, opt for high-quality options like whole grains and pulses, which have a well-balanced profile of low-GI (slow-absorbing) carbs and a variety of other nutrients. Examples include oats, which provide micronutrients like magnesium and fibre, as well as pulses, which can replace low-quality carbs like processed potatoes.
Practice Carb Timing
The concept of "glycaemic index" (GI) is important when it comes to carb timing. Consume high-GI carbs closer to your workout or training session, as they will provide a rapid energy boost. The rest of the time, focus on low-GI carbohydrates, which will keep insulin levels low and provide a slower release of energy.
By understanding and implementing the concept of net carbs, you can improve your nutrition, include a variety of healthy foods in your diet, and still stay within the guidelines of a low-carb or keto diet.
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How to calculate net carbs
Net carbs are the number of carbohydrates that are absorbed into your body. To calculate net carbs, you need to subtract the amount of fibre and sugar alcohols from the total number of carbohydrates.
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. (The math works out to 13g – 9g – 2g – 1g = 1g.)
You can find all this information on your food labels. Here is an example:
The nutrition label for Wholesome Yum Almond Flour contains 3g total carbs and 1g fibre. You subtract the fibre from the total carbs. Therefore, the net carbs per serving is 3g – 1g = 2g grams of net carbs per serving.
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.
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Frequently asked questions
Net carbs are the number of carbohydrates that are absorbed into your body. Net carbs are calculated by subtracting the amount of dietary fibre and sugar alcohols from the total number of carbs.
Counting net carbs is a must for keto dieters. This is because the keto diet is an extremely low-carb, high-fat diet that requires no more than 50 grams of net carbs per day.
To calculate net carbs, first, determine the total carb content by looking at the number of total carbohydrates, fibre, and sugar alcohols. Then, subtract the amount of dietary fibre and half the amount of sugar alcohols from the total carbohydrate amount.
