Subtracting Carbs On Keto: A Simple Guide To Success

To subtract carbs on keto, you need to calculate net carbs. Net carbs are the carbohydrates in food that your body digests and uses for energy. To calculate net carbs, take a food's total carbohydrates and subtract dietary fibre and certain sugar alcohols. Dietary fibre is a carb, but your body doesn't have the enzymes to break it down. Sugar alcohols are sugar substitutes that are either partially or entirely indigestible.

The formula for calculating net carbs is: grams of total carbs – fibre – sugar alcohols = net carbs.

However, not all sugar alcohols are truly carb-free. Sugar alcohols like maltitol, sorbitol, isomalt or glycerin do count towards net carbs. To calculate net carbs when consuming these sugar alcohols, divide their grams by two and add them to your carb count: grams of total carbs – fibre – sugar alcohols + (maltitol / 2) = net carbs.

Subtracting fibre from total carbs

When following a ketogenic diet, it is important to understand how to calculate net carbs. Net carbs refer to the carbohydrates that are absorbed by your body and used for energy. To calculate the net carbs in whole foods, you subtract the fibre from the total number of carbs. This calculation can be done using the following formula:

> Net Carbs = Total Carbs – Fibre – Sugar Alcohols & Allulose

For example, a medium avocado contains 17.1 grams of total carbs, 13.5 grams of which is fibre. So, to calculate the net carbs, you would subtract the fibre from the total carbs: 17.1 grams – 13.5 grams = 3.6 grams of net carbs.

It is important to note that the term "net carbs" is not recognised by the Food and Drug Administration (FDA), which recommends using the total carbohydrates listed on nutrition labels. Additionally, not all sugar alcohols are created equal, and some may impact your blood sugar levels more than others. As a general rule, erythritol and allulose can be counted as 0 net carbs, while other sugar alcohols, such as maltitol, sorbitol, and isomalt, should be counted as half carbs.

Understanding how your body processes different types of carbs can help you manage your blood sugar, weight, and overall health. The key is to find the right balance of carbs that allows you to achieve your health goals, whether that is staying in ketosis or managing your blood sugar levels.

Subtracting sugar alcohols from total carbs

Sugar alcohols are a subgroup of carbohydrates that are often used as sugar substitutes in food products because they are difficult to digest and slow to metabolize. They are characterised by the presence of an -CH-OH (alcohol) group in the area where a C=O (carbonyl) group is typically found.

The most common sugar alcohols include erythritol, xylitol, mannitol, sorbitol, maltitol, mannitol, and glycerol.

Sugar alcohols are processed similarly to fiber, but with some important differences. Sugar alcohols are only partially absorbed in the small intestine, and there is a lot of variation among different types. Researchers report the small intestine absorbs 2–90% of sugar alcohols.

When calculating net carbs, you can subtract the fiber from the total number of carbs. This is because fiber is a unique form of carbohydrate that is not absorbed in the small intestine.

However, not all sugar alcohols can be subtracted from total carbs. Erythritol, for example, can be fully subtracted from the total carbs as it is absorbed within the small intestine and is not metabolized by the liver. In contrast, sorbitol can be estimated to be subtracted from total carbs by 75%. Xylitol, which is fully metabolized by the liver, can be estimated to be subtracted from total carbs by 65%.

It is important to note that the impact of sugar alcohols on metabolism is still debated, as they can affect people differently.

Net carbs in whole foods

Net carbs refer to the amount of carbohydrates that are absorbed by your body. To calculate net carbs in whole foods, you simply 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.

The term "net carbs" is controversial and disputed among experts. The Food and Drug Administration (FDA) does not recognise the term and recommends using the total carbohydrates listed on nutrition labels.

Calculating net carbs in whole foods is a more straightforward process than calculating net carbs in processed foods, where the number of net carbs may differ from the number stated on the product label.

Net carbs in processed foods

When calculating net carbs in processed foods, the more information you have, the better.

The formula for calculating net carbs is:

Net carbs = total carbs – fiber – sugar alcohols

However, this formula is not always accurate. For example, if the only sugar alcohol in the ingredients list is erythritol, its carbs can be completely subtracted from the total carbs. On the other hand, sugar alcohols such as maltitol, sorbitol, isomalt, or glycerin count as about half a gram of carbs, so the formula would be:

Net carbs = total carbs – fiber – sugar alcohols + (maltitol / 2)

Additionally, some products may already have the fiber subtracted from the total carbs, as is the case in Europe. In this case, the net carbs in the product are the same as the carb amount.

Sugar alcohols and their impact on blood sugar

Sugar alcohols are a type of sweetener commonly found in low-calorie, diet, and reduced-calorie foods. They are popular as ""keto-friendly" sweeteners and are often used in sugar-free foods, including chewing gum, candy, ice cream, and fruit spreads. They are also used as sweeteners in toothpaste, mouthwash, and cough drops.

Sugar alcohols are carbohydrates that your body can't completely break down and absorb. They are processed by the body in a different way than other carbohydrates, and their impact on blood sugar levels is less than that of regular sugar. This is because sugar alcohols are harder for the body to digest, and only a small percentage is absorbed into the bloodstream. However, they can still raise blood sugar levels, especially if consumed in large amounts.

The impact of sugar alcohols on blood sugar levels varies depending on the type:

• Erythritol, xylitol, and mannitol have a negligible impact on blood sugar and can be counted as 0 net carbs.
• Maltitol, sorbitol, isomalt, and glycerin have a higher glycemic index and can count as about half a gram of carbs for keto.

It's important to note that sugar alcohols can cause digestive issues such as gas, bloating, and stomach aches, especially when consumed in large amounts.

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

Grams of total carbs - fiber - sugar alcohols = net carbs

However, for sugar alcohols that impact blood sugar, such as maltitol, sorbitol, isomalt, and glycerin, a slightly different formula is used:

Grams of total carbs - fiber - sugar alcohols + (maltitol / 2) = net carbs

Overall, while sugar alcohols have a lower impact on blood sugar and insulin levels compared to sugar, individual responses may vary, especially for those with diabetes or prediabetes. It's important to monitor your blood sugar levels and adjust your intake of sugar alcohols accordingly.

Frequently asked questions