Understanding Net Carbs: Mastering Keto Carb Calculations

Figuring out net carbs can be confusing, especially on the keto diet, which requires a daily intake of no more than 50 grams of net carbs. Net carbs are the number of carbohydrates that are absorbed by your body, and to calculate them, you need to subtract the amount of fibre and sugar alcohols from the total number of carbs. This is because fibre and sugar alcohols aren't thought to be absorbed by the body.

Calculating net carbs in whole foods

To calculate net carbs in whole foods, you need to 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 – 13.5 grams of fibre = 3.6 grams of net carbs.

The USDA Food Composition Databases provide complete nutrition information on thousands of foods, including carbs and fibre.

It's important to note that the term "net carbs" is controversial and not recognised by the FDA, which recommends using the total carbohydrates listed on nutrition labels.

Calculating net carbs in processed foods

To calculate the net carbs in a packaged product, it is best to have as much information as possible. The standard formula for calculating net carbs is as follows:

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

However, this formula can vary depending on the type of sugar alcohol used. For example, Erythritol is an exception to the rule, and if it is 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 only subtracting 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.

It is important to note that the way food labels display information can differ between countries. For example, in the USA and Canada, the amount of fibre is included in the total carbohydrate value, whereas in Australia, this number will have already been subtracted from the total carbohydrates.

Net carbs in low-carb diets

Low-carb diets such as keto are extremely low-carb, high-fat diets that help people lose weight quickly and effectively. The most important thing to consider when on a keto diet is the amount of "net carbs" in your food. This number can be quite different from the amount of total carbs. Net carbs are the ones that are absorbed into your body, whereas some sources of carbohydrates like fibre and sugar alcohols are not absorbed into your bloodstream.

How to Calculate Net Carbs

You can calculate net carbs using the following formula:

Net Carbs = Total Carbs - Fibre - Sugar Alcohols

For example, if a keto pancake has 13 grams of total carbohydrates, 9 grams of fibre, 2 grams of erythritol, and 1 gram of allulose, it would have 1 gram of net carbohydrates. (The calculation is: 13g - 9g - 2g - 1g = 1g).

You can also use a net carbs calculator, which can be found online.

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 a Low-Carb Diet

Low-carb diets have been shown to be a successful approach to helping people lose weight. Ultra-low-carb diets such as keto recommend a carb intake of less than 20 grams for most people, which can be challenging to achieve. Using net carbs allows for some additional healthy carbohydrates to be included in meals, such as nutritious, fibre-rich fruits and vegetables. Net carbs are also a helpful tool for including sweet-tasting foods that are technically "sugar-free".

Tips for the Keto Diet

The keto diet can be challenging to maintain because it is very restrictive, and a person may become bored by what they can eat. It can help to ease into the diet gradually, for example, by stopping eating one type of food at a time, such as bread or juice, which is high in carbs and sugar.

It is important to check with a doctor before making any significant changes to your diet, such as switching to a ketogenic diet.

Net carbs in ultra-low-carb diets

Ultra-low-carb diets such as the ketogenic diet are a popular way to lose weight and improve overall health. These diets involve eating fewer than 20 grams of carbohydrates per day, which can be challenging to stick to. That's where net carbs come in.

Net carbs are the number of carbohydrates that are absorbed by your body and used for energy. They are also known 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.

How to Calculate Net Carbs

To calculate net carbs, you need to know the total number of carbohydrates, the amount of fiber, and the amount of sugar alcohols in a food item. The basic formula is:

> Net Carbs = Total Carbs - Fiber - Sugar Alcohols

For example, if a food item has 13 grams of total carbohydrates, 9 grams of fiber, and 2 grams of sugar alcohols, the net carbs would be 13g - 9g - 2g = 2g.

It's important to note that not all sugar alcohols are created equal. Erythritol, for instance, can be completely subtracted from the total carb count. For other sugar alcohols, only half is subtracted.

Benefits of Counting Net Carbs

Counting net carbs on an ultra-low-carb diet like keto has several benefits. Firstly, it allows for the inclusion of nutritious, fiber-rich fruits and vegetables, ensuring you get essential vitamins and minerals. Secondly, it lets you enjoy sweet-tasting foods that are technically "sugar-free," as sugar alcohols provide sweetness without impacting net carb counts.

Foods with Low 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 extremely low net carb counts. Additionally, high-fiber, low-fructose fruits can be included in a keto diet plan.

Net carbs in keto-friendly foods

When following a keto diet, it's important to keep track of the number of "net carbs" in the foods you eat. Net carbs are calculated by subtracting the amount of fibre from the total number of carbs in a serving of food. If the food is processed, you should also subtract half of the sugar alcohol content.

Meat and Poultry

Fresh meat and poultry contain zero carbs and are rich in B vitamins and minerals. They're also a great source of high-quality protein, which may help preserve muscle mass when following a very low-carb diet.

Fish

Fish and shellfish are very keto-friendly. Salmon and other fatty fish like mackerel are not only carb-free but also rich in B vitamins, potassium, and selenium.

Eggs

Eggs are an extremely healthy protein source for keto. Each large egg contains less than 1 gram of carb and about 6 grams of protein.

Dairy

Cheese, plain Greek yoghurt, and cottage cheese are all keto-friendly. They are low in carbs and high in fat, making them a great fit for the keto diet.

Green Leafy Vegetables

Green leafy veggies are extremely low in carbs, making them excellent for keto. They're also rich in vitamins, minerals, and antioxidants. Some examples include spinach, kale, and collard greens.

Nuts and Seeds

Nuts and seeds are healthy, high in fat, and low in carbs. They are also high in fibre, which can help you feel full and naturally lower your calorie intake.

Berries

Most fruits are too high in carbs for the keto diet, but berries are an exception. Raspberries and strawberries, in particular, are low in carbs and high in fibre.

Avocados and Olives

Avocados and olives are technically fruits, but they are unique among vegetables in that they're fairly high in fat. They are also low in net carbs.

Shirataki Noodles

Shirataki noodles are a fantastic addition to the keto diet. They contain less than 1 gram of net carbs per serving because they're mostly made up of water and a viscous fibre called glucomannan.

Dark Chocolate and Cocoa Powder

Dark chocolate (70% cocoa or more) and cocoa powder are delicious sources of antioxidants and can be enjoyed in moderation on the keto diet.

Unsweetened Coffee and Tea

Coffee and tea are healthy, carb-free drinks that can be enjoyed freely on the keto diet. Just be sure to avoid adding sugar or high-carb flavourings.

Frequently asked questions