Madeleine Hull
The ketogenic (keto) diet is a low-carb, high-fat diet that puts the body into a state of ketosis. To stay in ketosis, a person can consume up to 50 grams of net carbs per day. Net carbs are absorbed by the body and are calculated by subtracting fibre and certain sugar alcohols from total carbs. Fibre is a type of carbohydrate that the body cannot digest, and sugar alcohols are processed similarly to fibre, but with some differences. Calculating net carbs can be beneficial for weight loss, digestive health, and improved overall health.
What You'll Learn
Calculating net carbs
Net carbs are the carbohydrates your body uses for energy. They are also referred to as digestible or impact carbs. The term was coined by food manufacturers in the early 2000s when low-carb diets became popular.
How to Calculate Net Carbs
To calculate net carbs, you need to know the total carbohydrates, dietary fibre, and sugar alcohols in the food you are eating.
- Step 1 – Determine Total Carb Content: Read the nutrition label and note down the grams of total carbs, fibre, and sugar alcohols.
- Step 2 – Subtract Dietary Fibre: Take the total carbohydrates and subtract the grams of fibre and sugar alcohols. The number you are left with is the net carb count.
Net Carbs in Whole Foods
Whole foods contain naturally occurring fibre. To calculate net carbs in whole foods, simply subtract the fibre from the total carbs. 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.
Net Carbs in Processed Foods
To calculate net carbs in processed foods, it is best to have as much information as possible. In general, you can subtract half of the carbs from sugar alcohols from the total carbs listed on the nutrition label. However, if the only sugar alcohol in the ingredients list is erythritol, you can subtract all of its carbs from the total carbs.
Counting net carbs can be helpful for people on the keto diet because it allows them to include more nutritious, fibre-rich fruits and vegetables in their meals without going over their daily keto carb goals. It is also beneficial for people with diabetes or prediabetes as it helps manage blood sugar levels.
Limitations of Counting Net Carbs
The Food and Drug Administration (FDA) does not recognise the term "net carbs" and recommends using total carbohydrates listed on nutrition labels instead. In addition, the calculation is not 100% accurate due to the varying effects of processing on fibre and other factors.
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Counting sugar alcohols
Sugar alcohols are carbohydrates that are hard for the body to digest. They are often used as sugar substitutes in food products because they are difficult to digest and slow to metabolise. This is due to the presence of an alcohol group in the area usually occupied by a carbonyl group in sugars.
Sugar alcohols are commonly found in sugar-free or low-carb products, including chewing gum, medications, laxatives, and toothpaste.
When counting carbohydrates, you can subtract half of the grams of sugar alcohol listed on the food label from the total grams of carbohydrates. This is because sugar alcohols have a less dramatic effect on blood sugar levels than standard sugar.
However, it's important to note that eating too many sugar alcohols may cause digestive issues such as bloating, gas, and diarrhoea.
> Grams of total carbs – fiber – sugar alcohols + (maltitol / 2) = net carbs
The following sugar alcohols do not count toward net carbs for keto:
- Erythritol
- Mannitol
The following sugar alcohols do count (at least partially) toward net carbs:
- Maltitol
- Sorbitol
- Isomalt
- Glycerin
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Understanding fibre
Fibre is a type of carbohydrate that the human body cannot digest. Unlike starch and sugar, fibre is not absorbed in the small intestine. Instead, it passes directly to the colon, where its fate depends on its type.
There are two types of fibre: insoluble and soluble. Insoluble fibre does not dissolve in water and can help prevent constipation. It leaves the colon unchanged, provides no calories, and does not affect blood sugar or insulin levels. On the other hand, soluble fibre dissolves in water and forms a gel, slowing food's movement through the digestive system and increasing feelings of fullness. Bacteria in the colon then ferment soluble fibres into short-chain fatty acids (SCFAs), which improve gut health and provide other health benefits.
The body cannot break down fibre into individual sugars. Therefore, when calculating net carbs, you can subtract the fibre content from the total number of carbs. 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.
It is important to note that not all fibres are the same. Isomaltooligosaccharide (IMO), a type of processed fibre, may be partially absorbed in the small intestine and could raise blood sugar levels. Therefore, if a product contains IMO, it is recommended to only subtract half of the fibre content when calculating net carbs.
The recommended daily fibre intake is 28 grams as part of a 2,000-calorie diet, but individual needs may vary. When increasing fibre intake, it is important to start slowly, monitor how you feel, and adjust accordingly. Additionally, drinking plenty of water is crucial when adding fibre to your diet to avoid dehydration and constipation.
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The role of fibre in keto
The keto diet is a low-carb, high-fat approach designed to push the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. While the keto diet is often criticised for its lack of fibre, this indigestible carbohydrate is crucial to the diet as it contributes to gut health and overall well-being.
Fibre is a dietary nutrient that passes through our digestive system largely intact, adding bulk to the stool and aiding regular bowel movements. There are two types of fibre: soluble and insoluble. Soluble fibre dissolves in water and forms a gel-like substance in the large intestine. Insoluble fibre does not dissolve in water but adds bulk to your stool, helping to prevent constipation.
Fibre plays a key role in digestive health and has benefits beyond bowel movements. It feeds the good bacteria in the gut, aiding healthy digestion and nutrient absorption. It also contributes to a feeling of fullness, which can aid weight loss, and helps to maintain steady energy levels by mitigating rapid blood sugar spikes.
Sources of fibre on keto
It is important to incorporate good sources of fibre into a ketogenic diet. The following foods are high in fibre and align with the low-carb approach of keto:
- Broccoli
- Brussels sprouts
- Bell peppers
- Flax seeds
- Chia seeds
- Avocados
- Almonds
- Spinach
- Asparagus
- Green beans
- Coconut meat
- Artichokes
- Raspberries
- Fermented foods, such as sauerkraut
- Pumpkin seeds
- Cauliflower
- Cabbage
- Collard greens
- Edamame
- Okra
- Zucchini
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How to calculate net carbs
Net carbs are the total amount of digestible carbohydrates in a food product or meal. They are also referred to as digestible or impact carbs. Net carbs are absorbed by your body and used for energy.
To calculate net carbs in whole foods, subtract the fibre from the total number of carbs. 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.
To calculate net carbs in processed foods, the more information you have, the better. Generally, half of the carbs from sugar alcohols can be subtracted from the total carbs listed on the nutrition label.
Sugar Alcohols
Sugar alcohols are used to sweeten many low-carb, keto-friendly, and sugar-free food products. Sugar alcohols are processed in a similar way to fibre, but with some key differences. Your small intestine only partially absorbs many of the sugar alcohols. Studies show that the small intestine absorbs 2-90% of sugar alcohols, but some are only briefly absorbed into the bloodstream before being excreted in urine.
Erythritol
Erythritol is an exception to the sugar alcohol rule. If it's the only sugar alcohol in the ingredients list, its carbs can be completely subtracted from the total carbs. Erythritol has a glycemic index of 0 and an insulin index of 2, meaning it has little to no impact on your blood sugar level.
Allulose
Allulose is a rare sugar found in maple syrup, figs, and raisins. It has the same texture and sweetness as regular sugar but with only 10% of the calories and a low glycemic index. In April 2024, the FDA declared that Allulose could be excluded from the total and added sugar section of a nutrition facts panel.
Calculating Net Carbs
When calculating net carbs, first look at the total carbs per serving. Next, check if any dietary fibre, sugar alcohols, or allulose are listed under the Total Carbohydrate section. If so, subtract the total value of each. The formula should look like this:
> Total Carbs (g) – Fibre (g) – Erythritol (g) – Allulose (g) = Net Carbs
However, if you see a sugar alcohol listed that isn't erythritol, divide its value in half and subtract that number from the total carbs. For example:
> Total Carbs – Fibre – (Other Sugar Alcohols ÷ 2) = Net Carbs
Examples of Calculating Net Carbs
A cup of strawberries has 11 grams of carbs and 3 grams of fibre. 11 minus 3 equals 8 grams of net carbs.
HighKey's Chocolate Chip Mini Cookies have 11 grams of total carbs, 2 grams of fibre, and 7 grams of erythritol per serving. 11 minus 2 minus 7 equals 2 grams of net carbs.
Benefits of Calculating Net Carbs
Calculating net carbs can be beneficial for those trying to lose weight, as well as those with blood sugar concerns or certain medical conditions like diabetes. It can also promote a higher fibre intake, which has been associated with increased satiety and decreased blood sugar.
Drawbacks of Calculating Net Carbs
Calculating net carbs may increase the number of sugar-free treats in your diet, which may not be carb-free. It can also be confusing due to varying food labels, and it is not an exact calculation as it doesn't account for individual differences in digestion and bodily processes.
Final Thoughts
Ultimately, the decision to count total or net carbs is up to you. Calculating net carbs can be a helpful way to reach your health and fitness goals, but it's important to remember that it's not an exact science and individual results may vary.
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Frequently asked questions
Net carbs are the number of carbohydrates that are absorbed by your body and used for energy. They are also referred to as digestible or impact carbs.
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 is: Total carbs - fiber - certain sugar alcohols = net carbs.
Fiber is important on keto because it helps with weight loss, digestive health, cholesterol, and blood sugar control. It also provides a feeling of fullness and reduces food intake.
Some high-fiber keto-friendly foods include avocados, blackberries, blueberries, coconut meat, raspberries, almonds, chia seeds, flax seeds, hazelnuts, pecan nuts, pumpkin seeds, and sunflower seeds.
The FDA recommends 28 grams of fiber daily as part of a 2,000-calorie diet. Individual needs may vary depending on goals, nutritional needs, and tolerance for fiber.
