Madeleine Hull
The keto diet is a low-carb, high-fat diet. The diet involves taking an extremely low amount of carbohydrates and substituting them with fat to stimulate the body's fat-burning processes. When starting a keto diet, you may come across terms like carb count, macros, and net carbs. But what do these terms mean, and how do they relate to keto? This is an introduction to the topic of keto macro carbs vs net carbs, exploring the differences between these terms and their implications for keto dieters.
| Characteristics | Values |
|---|---|
| What are keto macros? | Macronutrients, or macros, are the three nutrients the human body needs in the largest quantity: protein, fat and carbohydrates. |
| What are net carbs? | Net carbs are the total number of carbohydrates minus the indigestible carbs, such as fiber and sugar alcohols. |
| What are total carbs? | Total carbs include all types of carbohydrates, including fiber and sugar alcohols, which are not fully absorbed by the body. |
| What are active carbs? | Active carbs are carbs that the body does digest, such as sugars and starches. |
| What are non-active carbs? | Non-active carbs are not metabolised or broken down into sugar in the bloodstream, and include fiber and sugar alcohols. |
| How to calculate net carbs | For non-processed, whole foods: net carbs = total carbs - fiber. For processed, packaged foods: net carbs = total carbs - fiber - sugar alcohols. |
| Net carbs vs total carbs | Net carbs are the only carbs that count on keto. Total carbs are the only carb value recognised by the FDA. |
What You'll Learn
Net carbs are the only carbs that count on keto
When starting a ketogenic diet, you will likely come across terms like "carb count", "macros", and "net carbs". This can be confusing, especially when it comes to understanding the difference between net carbs and total carbs, and which one you should be tracking.
Net carbs are all the carbohydrates in food that can be absorbed and used by the body for energy. They are calculated by taking the total number of carbohydrates and subtracting the indigestible carbs, such as fiber and sugar alcohols, which are not fully absorbed by the body. Net carbs are also known as active or impact carbs. On the other hand, total carbs include all types of carbohydrates, including fiber and sugar alcohols.
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. Counting net carbs allows for the subtraction of fiber, a non-digestible carbohydrate, giving a better idea of how many digestible carbs are being consumed. Net carbs are the only carbs that will kick you out of ketosis, as they are the carbs that raise your blood sugar and insulin levels.
When tracking your carbohydrate intake on keto, it is important to focus on net carbs rather than total carbs. This is because net carbs are the only carbs that will impact your blood sugar and, therefore, your state of ketosis. By tracking net carbs, you can also include more nutrient-dense foods in your diet, such as fruits, vegetables, and nuts, which are high in fiber (total carbs) but low in net carbs.
Calculating net carbs can be done by using the following equation: Net carbs = total carbs - fiber - sugar alcohols. For example, one cup of raspberries contains 15 grams of total carbs and 8 grams of fiber, resulting in 7 grams of net carbs.
It is important to note that the concept of net carbs is not officially recognized or regulated, and the only carbohydrate value regulated by the FDA is the total carbohydrate count, broken down into dietary fiber and sugar.
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Net carbs are carbs that raise your blood sugar
Net carbs are the total number of carbohydrates in a food item after accounting for the amount of fibre, sugar alcohols, and glycerin. They are calculated by subtracting the amount of fibre and sugar alcohols from the total number of carbohydrates.
Net carbs are an important consideration for people following a ketogenic diet, as the diet involves taking an extremely low amount of carbohydrates and substituting them with fat to stimulate the body's fat-burning processes. Net carbs are counted when calculating daily consumption on a ketogenic diet because they are the carbs that can be absorbed and used by the body for energy.
All digestible carbs, or net carbs, are absorbed and can raise blood sugar, whether they come from whole or refined grains, fruits, vegetables, or sugar itself. When carbs are consumed, the body breaks them down into sugar, which then enters the bloodstream, causing blood sugar levels to rise. This prompts the pancreas to produce insulin, a hormone that allows glucose to move from the blood into cells.
The body does not fully absorb fibre and sugar alcohols, which is why they are subtracted from the total carbohydrate count when calculating net carbs. Fibre is not absorbed by the body and does not generally impact blood sugar. Sugar alcohols are also not fully absorbed by the body and are thought to have a lower glycemic index, causing smaller spikes in blood sugar after meals.
However, it is important to note that the terms "net carbs" and "total carbs" are not recognised by the Food and Drug Administration (FDA) or the American Diabetes Association (ADA). The FDA's guidance is to use the total count of carbohydrates on nutrition labels. Additionally, the amount of net carbs an individual should consume on a keto diet will depend on factors such as age, weight, gender, and physical activity.
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Total carbs include all types of carbohydrates
Total carbs refer to all types of carbohydrates present in food. This includes fiber, sugar alcohols, and starches. On the other hand, net carbs refer to the amount of carbohydrates that can be absorbed and used by the body for energy. Net carbs are calculated by subtracting fiber and sugar alcohols from the total carbohydrate count.
Total carbs are listed on food nutrition labels and include fiber, sugar, and sometimes sugar alcohols. For example, if a food label lists 37 grams of total carbohydrates and 4 grams of fiber, the net carb count would be 33 grams (37 grams total carbs - 4 grams fiber = 33 grams net carbs). It is important to note that the term "net carbs" on packaged foods may be misleading, as some of the added fiber and sugar alcohols may still be partially absorbed and impact blood sugar levels. Therefore, when calculating net carbs, it is recommended to only subtract fiber from whole foods.
The keto diet is a low-carb, high-fat diet that aims to bring the body into a state of ketosis, where it uses fat for energy instead of carbohydrates. On a ketogenic diet, individuals typically get about 70-80% of their calories from fat, 20-25% from protein, and only 5-10% from carbohydrates. This involves carefully tracking carbohydrate intake, and most keto diets limit daily net carb consumption to 20-50 grams.
While the keto diet focuses on net carbs, most dietitians advise focusing on total carbohydrate consumption for an accurate measurement of overall diet quality. A well-balanced diet includes low-carb whole foods such as non-starchy vegetables, high-fiber fruits, leafy greens, healthy fats like olive oil, and high-quality proteins like lean meats and fish.
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Net carbs are determined by removing fibre and sugar alcohols from the total carbs
Net carbs refer to the amount of total carbohydrates in a food minus the fibre content and sugar alcohols. Fibre is a unique form of carbohydrate in terms of its digestion and effects on the body. Unlike starch and sugar, naturally occurring fibre isn't absorbed in the small intestine. This is because the links between sugar units can't be broken down by the enzymes in the digestive tract. Therefore, fibre passes directly into the colon.
Sugar alcohols are processed similarly to fibre, with a few important differences. Sugar alcohols are only partially absorbed in the small intestine, and there is a lot of variation among different types. Researchers report that the small intestine absorbs 2-90% of sugar alcohols. However, some are only briefly absorbed into the bloodstream and then excreted in urine.
To calculate net carbs, you need to subtract the amount of fibre from the total carbohydrates. 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.
Calculating net carbs in processed foods is a little more complicated. To calculate the net carbs in a packaged product, it's best to have as much information as possible. Generally speaking, only half of the carbs from sugar alcohols can be subtracted from the total carbs listed on the nutrition label. Erythritol is an exception. If it's the only sugar alcohol in the ingredients list, its carbs can be completely subtracted from the total carbs.
For example, a maltitol-sweetened Atkins bar label states that it contains 3 grams of net carbs. However, when subtracting only half the carbs from sugar alcohols, the net carb value is 8.5 grams: 23 grams of total carbs minus 9 grams of fibre and 11 grams of sugar alcohols (11 grams x 0.5 = 5.5 grams) equals 8.5 grams of net carbs.
It's important to note that the concept of net carbs is controversial. The Food and Drug Administration (FDA) does not recognise the term "net carbs" and instead recommends using the total carbohydrates listed on nutrition labels.
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Total carbs are the only recognised carb value by the FDA
The term "net carbs" is disputed among nutrition experts and is not recognised by the Food and Drug Administration (FDA). The FDA recommends using the total carbohydrates listed on the nutrition label of a product. Total carbs include all types of carbohydrates, including fibre and sugar alcohols, which are not fully absorbed by the body.
The total number of carbohydrates from all sources is what matters when it comes to the FDA's recognition. This means that sugar, fibre, and sometimes sugar alcohols are already included in the total carbohydrate count on a nutrition label. For example, if a food product has 37 grams of total carbohydrates and 4 grams of fibre, the net carb count would be 33 grams (37 grams total carbs - 4 grams fibre = 33 grams net carbs).
The concept of net carbs is based on the idea that not all carbs are metabolised the same way by the body. Net carbs refer to carbs that are absorbed by the body, including both simple and complex carbs. Simple carbs, such as those found in fruits, milk, and sugar, are absorbed more quickly and can cause a spike in blood sugar levels. On the other hand, complex carbs, like those in grains and starchy vegetables, take longer to digest and don't have the same impact on blood sugar.
While net carbs can be a useful concept for people following a low-carb diet, such as the keto diet, it's important to understand that this is not an officially recognised value by the FDA. The FDA's focus is on total carb intake and ensuring that consumers have accurate information about the total carbohydrate content of a product.
Additionally, the calculation of net carbs can be confusing and misleading. The impact of sugar alcohols, for example, on blood sugar levels is not fully understood, and they may have varying effects on different individuals, especially those with diabetes or prediabetes.
Therefore, when it comes to carb counting, it's generally recommended to focus on total carbs as the true measure, rather than net carbs. This is because total carbs give a more accurate representation of the carbohydrate content of a food product and can help individuals make more informed decisions about their diet and health.
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Frequently asked questions
Net carbs are the total number of carbohydrates in a food minus the indigestible carbs such as fiber and sugar alcohols.
Total carbs include all types of carbohydrates, including fiber and sugar alcohols, which are not fully absorbed by the body.
Net carbs are important on the keto diet because they are the only carbs that count. Net carbs are the carbs that raise your blood sugar and kick you out of ketosis.
To calculate net carbs, subtract the amount of fiber and sugar alcohols from the total amount of carbohydrates.
