Jeffrey Salazar
The ketogenic diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. On a keto diet, you cut back on carbohydrates so that your body begins to burn fat for fuel. This can put your body into a metabolic state called ketosis, where the liver turns fat into small energy molecules called ketones, which your brain and other organs can use for energy. To stay in ketosis, a person should consume up to 50 grams of carbs per day, though some sources suggest that 20 grams is the optimal number to reach ketosis quickly. Net carbs are calculated by subtracting fibre and sugar alcohols from the total amount of carbohydrates.
| Characteristics | Values |
|---|---|
| Number of carbs allowed per day to stay in ketosis | 50 grams |
| Number of net carbs allowed per day | 20 grams |
| Net carbs in 1 medium avocado | 3.6 grams |
| Net carbs in 1 keto pancake | 1 gram |
What You'll Learn
What are net carbs?
Net carbs refer to the total grams of carbohydrates in a food item, minus the grams of fibre and sugar alcohols. Net carbs are considered the carbohydrates that your body actually digests, although there is no formal or government-regulated definition.
Net carbs are calculated using the following equation: Total Carbohydrates – Fibre – Sugar Alcohols = Net Carbs. For example, a large banana has 31 grams of total carbohydrates, 3.5 grams of fibre, and 27.5 grams of net carbs.
The Atkins Diet, a low-carb diet, uses Net Carbs to represent the total carbohydrate content of food minus the fibre content. The Net Carbs number reflects the grams of carbohydrates that significantly impact your blood sugar level and are, therefore, the only carbs that need to be counted when following the Atkins Diet.
When following a keto diet, it is important to consider the number of net carbs in foods. To stay in ketosis, a person can consume up to 50 grams of carbohydrates per day. Net carbs are the carbohydrates in food that your body can digest and use for fuel.
Some people choose to track their net carbs, especially those on low-carb diets such as keto and Atkins. By tracking net carbs, individuals can gain a greater awareness of their fibre intake and work towards increasing their fibre count. Additionally, tracking net carbs can be useful for people managing their blood sugar levels, as fibre and sugar alcohols do not affect blood sugar in the same way as other types of carbohydrates.
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How to calculate net carbs
Net carbs refer to the total amount of digestible carbohydrates in a food product or meal. They are calculated by subtracting the amount of indigestible carbohydrates, such as fibre and some sugar alcohols, from the total number of carbohydrates.
To calculate net carbs, you need to know the total amount of carbohydrates in a given food product or meal. This information is usually available on food labels. Once you have this number, you can start calculating net carbs by subtracting the amount of fibre. Fibre is a type of complex carbohydrate that the body cannot fully digest. It passes directly into the colon and then out of the body without being absorbed or converted into glucose.
After subtracting the fibre content, you may also need to subtract half the amount of sugar alcohols, depending on the type. Sugar alcohols are used as sweeteners in many low-carb foods and are only partially absorbed by the body. Erythritol, for example, is a sugar alcohol that is not digested by the body at all, so its total amount can be subtracted from the total carbohydrates. On the other hand, sugar alcohols like maltitol, sorbitol, isomalt, and glycerin do affect blood sugar levels and are partially digested, so only half of their amount is subtracted from the total carbohydrates.
Net Carbs = Total Carbs - Fibre - (Sugar Alcohols/2)
For example, let's say a food product has 20 grams of total carbs, 5 grams of fibre, and 10 grams of maltitol, a sugar alcohol. Using the formula, we get:
Net Carbs = 20 grams - 5 grams - (10 grams/2) = 17.5 grams
So, the net carbs for this product are 17.5 grams.
It is important to note that the concept of net carbs is controversial and not recognised by the Food and Drug Administration (FDA). The calculation methods described above are estimations, as everyone's digestive system is different. Additionally, food labels can vary, and it is always recommended to consult a healthcare professional or a dietitian before starting a new diet.
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How many net carbs can you have on keto?
The number of net carbs a person can have on a keto diet depends on several factors, including their body, level of activity, and diet history. Net carbs are the number of carbohydrates in food that the body can digest and use for fuel.
The ketogenic (keto) diet is a low-carb, high-fat diet that limits carbohydrates and replaces them with fats, putting the body into a state of ketosis. To stay in ketosis, a person can consume up to 50 grams of carbs per day. However, to achieve and remain in ketosis, it is recommended to keep total carb intake around the 30-gram mark and net carb intake around 20 grams.
The number of net carbs can vary depending on the individual. Some people may be able to consume up to 50 grams of net carbs and still enter a fat-burning state, while others may need to stay below 20 grams. Active individuals can usually tolerate a higher daily carb limit, while those who are insulin-resistant or have been eating a carb-heavy diet for a long time might need to start with a lower threshold.
To calculate net carbs, subtract the amount of fiber and sugar alcohols from the total number of carbs. This calculation can be done manually or using a net carb calculator available online.
It is important to note that the term "net carbs" is controversial within the low-carb community and is not recognized by the Food and Drug Administration (FDA). The FDA recommends using the total carbohydrates listed on nutrition labels.
Overall, the optimal number of net carbs for reaching ketosis quickly is staying under 20-25 grams. However, this number can vary depending on individual factors, and experimentation is recommended to find the best number for each person.
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What foods are low in net carbs?
Net carbs refer to the amount of carbohydrates that your body actually absorbs. To calculate the net carbs in whole foods, you subtract the fibre content from the total number of carbohydrates. For processed foods, you also need to subtract a portion of the sugar alcohols.
Some foods that are low in net carbs include:
- Meat, such as red meat, organ meats, and bacon
- Fish and seafood, including shellfish like oysters and mussels
- Leafy greens and cruciferous vegetables, such as broccoli, spinach, and cabbage
- Avocados
- Eggs
- Asparagus
- Peppers
- Cauliflower
- Brussels sprouts
- Coconut and coconut oil
- Mushrooms
- Collard greens
- Raspberries
- Chia seeds
- Poultry, such as chicken, turkey, and duck
- Nuts and seeds, such as pecans, macadamia nuts, pumpkin seeds, and squash seeds
- Full-fat dairy products, such as full-fat yoghurt
- Fats and oils, such as extra virgin olive oil
- Dark chocolate (70-85% cocoa)
- Herbs and spices, such as salt, pepper, garlic, ginger, cinnamon, mustard, and oregano
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How to count net carbs on nutrition labels
To calculate net carbs, subtract the fibre from the total number of carbs. You can also subtract the sugar alcohols from the total number of carbs, but this is a little more complicated.
The formula for calculating net carbs is:
> NET CARBS = TOTAL CARBS – FIBER – SUGAR ALCOHOLS & ALLULOSE
Example 1 – With Allulose:
The nutrition label for Besti Monk Fruit Sweetener lists 4g total carbs and 4g allulose. You subtract the allulose from the total carb count, resulting in 0g net carbs per serving.
Example 2 – With Fibre:
The nutrition label for Wholesome Yum Almond Flour lists 3g total carbs and 1g fibre. You subtract the fibre from the total carbs, resulting in 2g net carbs per serving.
Example 3 – With Fibre and Sugar Alcohols:
A maltitol-sweetened Atkins bar label states that it contains 3g net carbs. However, when you subtract the fibre (9g) and half the sugar alcohols (11g x 0.5 = 5.5g) from the total carbs (23g), you get 8.5g net carbs.
Example 4 – With Fibre and Sugar:
A nutrition label lists 10g total carbs, 7g sugar, and 2g fibre. In this case, you would subtract the fibre from the total carbs, resulting in 8g net carbs. The sugar doesn't change the net carb count because it's already part of the total carbs.
It's important to note that the term "net carbs" is not recognised by the Food and Drug Administration (FDA) or the American Diabetes Association. The FDA recommends using the total carbohydrates listed on the nutrition label.
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Frequently asked questions
Yes, 6g of net carbs is considered keto. To stay in ketosis, a person should consume no more than 50g of net carbs per day, so 6g is well within the recommended limit.
Net carbs refer to the carbs that are absorbed by your body and used for energy. Total carbs include all types of carbohydrates, such as sugars, fiber, and starches. To calculate net carbs, subtract the amount of fiber and sugar alcohols from the total carbs.
To calculate net carbs, use the formula: Net Carbs = Total Carbs - Fiber - Sugar Alcohols. For example, if a food has 10g of total carbs, 3g of fiber, and 2g of sugar alcohols, the net carbs would be 5g (10g - 3g - 2g = 5g).
Most people on the keto diet count net carbs, as it is a more sustainable way to track macros and encourages the consumption of whole foods and vegetables. However, some people may choose to count total carbs to reach ketosis more quickly.
Keto-friendly foods include meat, poultry, fish, eggs, low-carb vegetables, natural fats like butter and olive oil, and some berries. It's important to avoid sugary and starchy foods, as well as highly processed foods.
