Lazy Keto: Calculating Net Carbs The Easy Way

Net carbs are the number of carbohydrates that are absorbed by your body. They are calculated by subtracting the fibre and sugar alcohols from the total number of carbs. This is because fibre and sugar alcohols are not digested by the body. On the keto diet, it is recommended that net carbs are kept under 50 grams 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. 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. The total carbohydrates listed on a food product's nutrition label are usually just that—the total carbohydrates. However, it's important to note that the Food and Drug Administration (FDA) does not recognize the term "net carbs" and recommends using the total carbohydrates listed on the nutrition label.

Net Carbs

Net carbs refer to 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. This is because fiber and most sugar alcohols cannot be broken down into individual sugars and are not fully absorbed by the body.

Calculating Net Carbs

To calculate net carbs, you can use the following formula:

> Net Carbs = Total Carbs - Fiber - Sugar Alcohols

For example, if a food product has 20 grams of total carbohydrates, 8 grams of fiber, and 2 grams of sugar alcohols, the net carb count would be 10 grams (20 grams of total carbs - 8 grams of fiber - 2 grams of sugar alcohols = 10 grams of net carbs).

It's important to note that not all sugar alcohols are treated equally in this calculation. Erythritol, for example, is not absorbed by the body at all, so its carbs can be completely subtracted from the total carbs. For other types of sugar alcohols, only half of their carbs are typically subtracted from the total carbs.

Benefits of Net Carbs vs. Total Carbs

There are several potential benefits to following a keto net carb diet, including improved blood sugar control, reduced inflammation, and a reduced risk of heart disease. Additionally, counting net carbs instead of total carbs allows for a greater variety of food choices, including more nutritious, fiber-rich fruits and vegetables. This can lead to improved digestive health and increased feelings of fullness.

However, it's worth mentioning that the concept of net carbs is controversial, and many scientists and healthcare professionals do not recognize it. The calculation of net carbs is also not an exact science, as everyone's digestive system and bodily processes are different.

How to calculate net carbs

Net carbs refer to the total amount of digestible carbohydrates in a food product or meal. They are the carbs that are absorbed into your body and can be calculated by subtracting the amount of fibre and sugar alcohols from the total amount of carbohydrates.

To calculate net carbs, follow these two steps:

• Determine the total carb content: Take a look at the number of total carbohydrates, then the amount of fibre and any sugar alcohols (sometimes shown as erythritol on nutrition labels). These things together equal the "total carb content." (Any sugar shown is already included in the total carbohydrate amount).
• Subtract the amount of dietary fibre and half the amount of sugar alcohols from the total carbohydrate amount. The result is the amount of net carbs in the food.

For example, a food with 20 grams of total carbs, 10 grams of fibre, and 10 grams of sugar alcohols would have 5 grams of net carbs:

20 (total carbs) - 10 (fibre) - 5 (half of sugar alcohols) = 5 grams of net carbs.

It's important to note that not all sugar alcohols are treated equally. Erythritol, for instance, can be subtracted completely from the total carb amount, whereas other sugar alcohols like maltitol, sorbitol, isomalt, or glycerin count as about half a gram of carbs for keto.

Additionally, the calculation for net carbs may vary depending on your location. In the United States, total carbs include fibre and sugar alcohols, so they need to be subtracted. However, in some other countries, the fibre may already be excluded from the total carb count, so you would only need to subtract the sugar alcohols.

Calculating net carbs can be beneficial for those on a low-carb diet, such as keto, as it allows for a more flexible and nutritious diet while still maintaining a low carb intake.

Net carbs and health

Net carbs refer to the total amount of digestible carbohydrates in a food product or meal. They are calculated by subtracting the grams of fibre and sugar alcohols from the total number of carbohydrates. Net carbs are important for people who want to lose weight or manage their blood sugar levels, such as those with diabetes.

How to Calculate Net Carbs

To calculate net carbs, you need to know the total number of carbohydrates, the amount of fibre, and the amount of sugar alcohols in a food product.

The basic formula for calculating net carbs is:

> Net Carbs = Total Carbs - Fibre - Sugar Alcohols

However, there are a few exceptions to this rule. For example, Erythritol is a type of sugar alcohol that cannot be digested, so you can subtract its total amount from the total carbohydrates. On the other hand, sugar alcohols like maltitol, sorbitol, isomalt, and glycerin are only partially digestible and should be halved before being subtracted from the total carbs.

It's important to note that the calculation for net carbs is not always accurate as it doesn't account for all the variations in the types of fibre and sugar alcohols. Additionally, food labels can vary, causing confusion for consumers.

The Benefits of Counting Net Carbs

Counting net carbs can be beneficial for several reasons:

• It allows for a healthier intake of dietary fibre, which can increase feelings of fullness and help control blood sugar levels.
• It increases the number of food choices, as many fruits and vegetables are rich in fibre and contribute fewer carbs.
• It may reduce the risk of low blood sugar for people with diabetes, as they can more accurately calculate their insulin needs.

The Drawbacks of Counting Net Carbs

There are also some potential drawbacks to counting net carbs:

• It may increase the number of sugar-free treats in the diet, which are not necessarily carb-free.
• The calculation is only an estimation as everyone's digestive system is different.
• The concept of net carbs is not recognised by all scientists and healthcare professionals, so the benefits may not be confirmed.

Net Carbs and Keto

The keto diet is a popular low-carb, high-fat diet that aims to keep net carbs below 50 grams per day to stay in ketosis. Net carbs are important on the keto diet as they help ensure that people do not exceed their daily carb limit.

On the keto diet, net carbs are calculated by subtracting dietary fibre and certain sugar alcohols from the total carbohydrates. It's important to note that not all sugar alcohols are treated equally, and some can impact blood sugar levels and kick you out of ketosis.

In conclusion, understanding and calculating net carbs can be a useful tool for people trying to lose weight, manage their blood sugar, or follow a low-carb diet like keto. However, it is important to recognise the limitations of net carb calculations and seek professional advice when needed.

Net carbs on keto

Net carbs refer to the amount of carbohydrates that are absorbed by your body and can be calculated by subtracting the fibre content and certain sugar alcohols from the total amount of carbohydrates in a food product.

The formula for calculating net carbs is:

> Net Carbs = Total Carbs – Fibre – Sugar Alcohols

However, it's important to note that not all sugar alcohols are treated equally in this calculation. Erythritol, for example, can be completely subtracted from the total carb count, whereas other sugar alcohols like maltitol, sorbitol, isomalt and glycerin should only be halved when being subtracted.

The concept of net carbs is particularly important for those following a ketogenic diet, as it helps them stay within their daily carb allowance and ensures they don't exceed the amount required to remain in ketosis.

Example 1: A food product containing 20g of total carbs, 10g of fibre and 10g of sugar alcohols would have 5g of net carbs.

> 20g (total carbs) – 10g (fibre) – 5g (sugar alcohols) = 5g net carbs

Example 2: A keto pancake with 13g of total carbs, 9g of fibre, 2g of erythritol and 1g of allulose would have 1g of net carbs.

> 13g (total carbs) – 9g (fibre) – 2g (erythritol) – 1g (allulose) = 1g net carbs

It's worth noting that the Food and Drug Administration (FDA) does not recognise the term "net carbs" and instead recommends using the total carbohydrates listed on nutrition labels. Additionally, the calculation of net carbs is not an exact science, as everyone's digestive system is different.

Net carbs and diabetes

People with diabetes can benefit from calculating net carbs as it helps them track their dietary fibre intake and balance their insulin medication with their carb intake. Net carbs are the number of carbohydrates that are absorbed by the body and are calculated by subtracting fibre and some sugar alcohols from the total amount of carbohydrates in a food product or meal.

How to Calculate Net Carbs

To calculate net carbs, you need to subtract the grams of fibre and sugar alcohols from the total carbohydrates listed on a food product's nutrition label. The number you get is the total net carb count.

For example, if a food product contains 20 grams of total carbohydrates, 10 grams of fibre, and 10 grams of sugar alcohols, you would subtract 10 grams of fibre and 5 grams of sugar alcohols from the total carbohydrates. This would give you a total of 5 grams of net carbs.

Benefits of Calculating Net Carbs

• It promotes a healthy intake of dietary fibre, which can increase feelings of fullness and help control blood sugar levels.
• It increases the number of food choices available, as many fruits and vegetables are rich in fibre and contribute fewer carbs to a person's daily goal.
• It may reduce the risk of low blood sugar for people with diabetes, who need to calculate their insulin dosage based on their carb intake.

Disadvantages of Counting Net Carbs

• It may increase the number of sugar-free treats in the diet, which may not be carb-free.
• Food nutritional labels vary and may cause confusion among consumers.
• The methods for calculating net carbs are only estimations, as everyone's digestive system and bodily processes are different.

Frequently asked questions