Understanding Carbohydrates: A Uk Guide To Keto Carb Counting

Reading nutrition labels is an essential part of healthy eating and can help you stay within your keto macro goals. The nutrition facts label on packaged foods tells you the amount of carbohydrates, protein, and fat in a serving, as well as other important nutritional information. In the UK, it is important to note that the fibre is listed separately from carbs, so the carbs listed are what Americans would call net carbs. When calculating net carbs, you subtract the fibre content from the total carbs. This calculation is slightly different in the US, where you also need to subtract polyols (a type of sweetener) from the total carbs. It is also important to look out for hidden sugars and starches, and to pay attention to serving sizes.

Understanding the difference between total carbs and net carbs

The keto diet is a low-carb, high-fat diet. It involves taking a very low amount of carbohydrates and substituting them with fat to stimulate the body's fat-burning processes.

Total carbs and net carbs are two different ways of measuring the amount of carbohydrates in a food product.

Total Carbohydrates

Total carbohydrates refer to the total number of carbohydrates from all sources. This includes sugar, fibre, and sometimes sugar alcohols. For example, if a food product has 37 grams of total carbohydrates, 4 grams of fibre, and 3 grams of sugar alcohols, the net carb count is calculated as follows:

37 grams total carbohydrates – 4 grams fibre – 3 grams sugar alcohols = 29 grams net carbs

Net Carbohydrates

Net carbs refer to the total carbohydrates minus any fibres or sugar alcohols that are not fully digested or absorbed by the body. These are the carbs that will be absorbed and used by the body for energy.

Net carbs can be calculated by subtracting the amount of fibre and sugar alcohols from the total carbohydrates. For example, if a food product has 37 grams of total carbohydrates and 4 grams of fibre, the net carb count is calculated as follows:

37 grams total carbohydrates – 4 grams fibre = 33 grams net carbs

Why the Difference Matters

The difference between total carbs and net carbs is important for people on the keto diet because it affects their ability to stay in ketosis. Net carbs are the only carbs that count on keto, as they are the ones that raise your blood sugar and kick you out of ketosis.

Additionally, calculating net carbs allows for more food options within the diet. For example, avocados, berries, nuts, and low-carb veggies are all options when counting net carbs, whereas a total carb limit of 20 grams would be much more restrictive.

UK vs. US Labels

It is important to note that the way total and net carbs are calculated differs between the UK and the US. In the UK, fibre is listed separately from carbs, so the carbs listed are already what net carbs would be in the US. In the UK, to calculate net carbs, you only need to deduct the number of polyols (a type of sweetener) from the total carbs. In the US, you would subtract dietary fibre from total carbs, and then subtract polyols.

How to calculate net carbs

Calculating net carbs is a great way to compare similar products and ensure they fit within your keto plan. Here is a step-by-step guide on how to calculate net carbs:

Step 1: Check the Serving Size

First, check the serving size. This is usually listed at the top of the nutrition label. Understanding the serving size is crucial, as it will help you calculate the net carbs per serving and determine how many servings you are consuming.

Step 2: Check the Total Carbohydrates

Next, check the total grams of carbohydrates per serving. This information can be found on the nutrition label, usually listed under "Total Carbohydrates" or "Total Carbs".

Step 3: Check the Dietary Fibre Content

Now, you need to find the grams of dietary fibre per serving. This information is also available on the nutrition label and is typically listed under "Dietary Fibre" or "Fibre".

Step 4: Calculate Net Carbs per Serving

To calculate the net carbs per serving, subtract the fibre content from the total carbohydrates. The formula is as follows:

> Net Carbs per Serving = Total Carbs per Serving - Fibre per Serving

Step 5: Calculate Total Net Carbs

Finally, to determine the total net carbs you will consume, multiply the net carbs per serving by the number of servings you plan to eat. For example, if one serving contains 5 grams of net carbs, and you eat two servings, your total net carb intake for that food item will be 10 grams.

Important Considerations:

• Sugar Alcohols: If the food product is processed and contains sugar alcohols, you may need to subtract half of the sugar alcohol content from the total carbohydrates. Sugar alcohols are usually listed on the nutrition label.
• Country-Specific Differences: The way net carbs are calculated can vary depending on the country. In the UK, for example, fibre is listed separately from total carbohydrates, so you don't need to subtract it. Instead, you would only subtract polyols (a type of sweetener) from the total carbs to get the net carbs.

Calculating net carbs is a simple process that can help you make informed food choices and ensure your diet aligns with your keto goals.

How to spot hidden sugars

Hidden sugars are partly responsible for the high levels of sugar consumption today. In fact, 80% of industrial food products contain added sugars. So how can we spot these hidden sugars in our food?

Firstly, it's important to note that sugar has many different names. It can be listed as:

• Sugars (e.g. cane sugar, confectioner's sugar, turbinado sugar)
• Syrups (e.g. corn syrup, high-fructose corn syrup, rice syrup)
• Ingredients ending with "-ose" (e.g. glucose, fructose, lactose, maltose, dextrose, sucrose)
• Ingredients ending with "ol" or "ide"
• High fructose corn syrup

Therefore, anything containing the words 'syrup', 'malt' or 'starch' and anything ending in 'ose', 'ol' or 'ide' should alert you to the presence of sugar.

In addition, some foods use zero-calorie sweeteners, such as sucralose, aspartame, saccharin, and stevia. While these have little to no effect on blood sugar levels and can help reduce calorie intake, they are best limited where possible, as their long-term effects are still being studied.

• Condiments and sauces: ketchup, jarred pasta sauce, barbecue sauce, and salad dressings may taste savoury, but they often contain added sugars.
• Protein bars or yoghurt: these can be a good way to add protein to your diet, but some contain high amounts of added sugars.
• Milk and coffee creamers: dairy products contain naturally occurring sugars, but some dairy or non-dairy milk may be sweetened with added sugars. Flavoured versions, such as chocolate, vanilla, or strawberry, are likely to contain added sugars.
• Granola, instant oatmeal, and breakfast cereals: these are often sweetened with sugar, honey, or other added sugars.
• Canned fruit, fruit preserves, or jams: opt for fruit canned in juice instead of syrup. Fruit preserves and jams may also contain added sugars, but most stores have low- or no-added-sugar options.
• Nut butters: even nut butters like peanut, almond, or cashew butter may have added sugars for both flavour and texture.
• Drinks: bottled drinks like sports and energy drinks, coffee drinks, and iced teas can contain surprising amounts of added sugars. Opt for unsweetened alternatives, like water, sparkling flavoured water, and unsweetened coffee or tea.

If some of your favourite foods contain added sugars, you don't have to cut them out of your diet completely. Just be aware of the portion sizes and try to consume them in moderation.

How to identify low-carb junk foods

When following a low-carb diet, it's important to be able to identify low-carb junk foods. Here are some tips to help you make informed choices:

• Check the nutrition facts label: This is one of the best ways to determine the carbohydrate content of packaged foods. Pay attention to the serving size, total grams of carbohydrates per serving, and grams of dietary fibre. Calculate the net carbs by subtracting the fibre from the total carbohydrates.
• Beware of hidden sugars: Some ingredients may have cryptic names for sugar. Check the grams of sugar on the nutrition facts label, which includes both naturally occurring and added sugars.
• Consider the macronutrient balance: Assess the grams of fat and protein on the nutrition facts label. Generally, foods with more protein or fat will be higher in calories but provide a more balanced source of energy.
• Be mindful of energy density: Check the serving size and the number of calories per serving to understand the energy density of the food. Fatty foods on a low-carb diet can be calorie-dense, so a little goes a long way.
• Avoid ultra-processed snacks: Chips, crackers, and other processed, grain-based snacks are typically high in carbs. Opt for less processed alternatives made from ingredients like vegetables or nuts.
• Read the ingredients list: Look out for artificial ingredients, preservatives, and artificial sweeteners. Some sweeteners like maltitol can impact blood sugar levels, so choose sweeteners like erythritol that are generally accepted as keto-friendly.
• Beware of low-carb claims: Just because a product claims to be low-carb doesn't mean it's healthy. Always read the nutrition facts label and ingredients list to make an informed choice.

How to read the ingredients list

The ingredients list is one of the most important sections of a nutrition label. Here's how to read it:

• Ingredients are listed in descending order of weight. So, if a high-carb ingredient appears at the beginning, the product has a higher carbohydrate content.
• Watch out for hidden sugars and starches. Keep an eye out for ingredients like maltodextrin, dextrose, and other hidden sources of added sugars and starches that can significantly increase the carb content.
• Be aware of artificial sweeteners. Some artificial sweeteners are not allowed on a keto diet, so avoid foods that list them as an ingredient.
• Look out for starchy fillers. Avoid the basics like corn, flour, oats, potato, quinoa, rice, soy, and wheat. Starches can also work their way into foods under other names, so also avoid non-keto ingredients like barley, bran, cornmeal, cornstarch, farro, millet, sorghum, and others.
• Check the overall nutrition. Even if a food is keto-friendly, it may not be the healthiest choice. For example, a food may be low in carbohydrates but high in unhealthy fats.

Frequently asked questions