Keto Diet: Net Carbs Or Total Carbs?

The keto diet is a low-carb, high-fat diet that involves limiting your carbohydrate intake to a maximum of 50 grams per day to induce ketosis. Ketosis is a metabolic state where the body uses fat instead of glucose as its primary energy source. When following a keto diet, it is important to differentiate between net carbs and total carbs. Net carbs refer to the amount of carbohydrates that are absorbed and used by the body for energy, while total carbs include all types of carbohydrates, including those that are not fully absorbed, such as fiber and sugar alcohols. By subtracting the fiber and sugar alcohol content from the total carbohydrates, you can calculate the net carbs in a food item. This calculation is crucial for keto dieters as it helps them stay within their daily carb allowance and maintain ketosis.

What are net carbs?

Net carbs are an important consideration for anyone following a keto diet. But what exactly are they?

In simple terms, net carbs refer to the amount of carbohydrates in a food that can be absorbed and used by the body for energy. To calculate net carbs, you subtract the amount of fibre and sugar alcohols from the total number of carbohydrates. This is because fibre and sugar alcohols are not fully digested by the body and therefore don't have the same impact on ketosis.

Here's a formula to help you calculate net carbs: Net carbs = Total carbs – Fibre – Sugar alcohols. For example, if a food has 20 grams of total carbohydrates, 8 grams of fibre, and 5 grams of sugar alcohols, the net carb count would be 12 grams (20 grams of total carbs – 8 grams of fibre – 5 grams of sugar alcohols = 12 grams of net carbs).

It's important to note that not all experts agree on whether fibre should be included in net carb calculations. Some people, especially those with type 1 diabetes, may find that fibre does impact their blood sugar levels. In these cases, it may be more appropriate to count total carbs instead of net carbs.

When following a keto diet, it's generally recommended to limit net carb intake to 20-50 grams per day to stay in ketosis. This may vary depending on age, weight, gender, and physical activity level.

By tracking net carbs, individuals can effectively manage their carb intake and ensure they stay within the recommended range for ketosis. Net carbs also reflect the glycemic index of foods, which is important for weight loss and blood sugar management.

How to calculate net carbs

Net carbs refer to the amount of carbohydrates that your body can digest and absorb. Net carbs are sometimes referred to as digestible or impact carbs.

To calculate net carbs, you need to know the total amount of carbohydrates in a food or meal, which can be found on the nutrition label. You then need to determine the amount of fibre and sugar alcohols in the food or meal. Fibre is a type of complex carbohydrate that the body cannot digest, and sugar alcohols are only partially digested by the body.

Once you have these values, you can calculate the net carbs by subtracting the amount of fibre and half the amount of sugar alcohols from the total amount of carbohydrates.

Net Carbs = Total Carbs – Fibre – (Sugar Alcohols / 2)

For example, if a food has 20 grams of total carbohydrates, 8 grams of fibre, and 6 grams of sugar alcohols, the calculation would be as follows:

20 grams – 8 grams – (6 grams / 2) = 14 grams of net carbs.

It is important to note that not all sugar alcohols are treated equally. Erythritol, for instance, is not digested by the body and can be subtracted in full from the total amount of carbohydrates.

Additionally, when calculating net carbs for whole foods, you can simply subtract the fibre content from the total carbohydrates since whole foods do not contain added sugar alcohols.

Calculating net carbs can be beneficial for people with diabetes, as it helps them track their dietary fibre intake and balance their medications with their carbohydrate consumption. However, it is recommended that individuals with diabetes consult a doctor or dietitian before starting a low-carb diet.

The health benefits of net carbs

Net carbs are all the carbohydrates in food that can be absorbed and used by the body for energy. They are calculated by subtracting the grams of fibre, erythritol, and allulose, and half the grams of other sugar alcohols from the total grams of carbohydrates listed. Net carbs are important to consider when following a keto diet, as they are the only type of carbohydrates counted when calculating daily consumption.

The keto net carb diet has several potential health benefits, including:

Improved Blood Sugar Control

The keto diet can help lower blood sugar and insulin levels, which is especially beneficial for people with type 2 diabetes. Net carbs can be a useful metric for understanding how a specific food choice may affect your blood glucose levels.

Weight Loss

The keto diet is often used for weight loss, as it involves burning fat for energy instead of carbohydrates. The diet's high fat and low carb intake can lead to reduced appetite and increased feelings of fullness, which can contribute to weight loss.

Reduced Inflammation

The keto diet's emphasis on healthy fats, such as olive oil and avocado, and low-carb vegetables can help reduce inflammation in the body.

Reduced Risk of Heart Diseases

The keto diet's inclusion of healthy fats and exclusion of refined carbohydrates and sugar can contribute to a reduced risk of heart disease.

It is important to note that the keto diet may not be suitable for everyone and can be challenging to sustain long-term. Additionally, the high protein intake may increase the risk of kidney stones, and the high fat intake may negatively affect cholesterol levels for some individuals. Therefore, it is always recommended to consult a doctor or dietitian before making significant changes to your diet.

Foods to eat and avoid on a net carb diet

Net carbs refer to the amount of carbohydrates a food contains after subtracting the fibre content. On a keto diet, it is important to consider the number of net carbs in foods, as only net carbs are counted when calculating your daily consumption.

Foods to Eat

• Meat, such as chicken, beef, turkey, lamb, and pork
• Fish, such as salmon, tilapia, and cod
• Eggs
• Cheese, such as cheddar, and other dairy products like heavy cream and sour cream
• Low-carb vegetables, such as leafy greens and broccoli
• Low-carb fruits, such as berries, tomatoes, avocados, and olives
• Healthy fats, such as olive oil and avocado

Foods to Avoid

• High-carb vegetables, such as potatoes, corn, peas, and squash
• Grains, such as bread, pasta, rice, and cereal
• Sugary foods, such as candy, soda, and baked goods
• Fruits with high sugar content, such as bananas, apples, oranges, and dried fruits
• Processed foods, such as chips, crackers, and cookies
• Starchy vegetables, such as butternut squash

Potential challenges of a net carb diet

While a net carb diet can be beneficial for weight loss and blood sugar management, there are some potential challenges to be aware of.

Firstly, some individuals may experience flu-like symptoms such as lethargy, headaches, and nausea once their body enters a state of ketosis. This is a common challenge that can occur when starting a net carb diet.

Secondly, the net carb diet can be challenging to sustain long-term, especially for those who are used to consuming high-carb foods. It requires a significant reduction in carbohydrate intake and a shift towards high-fat, low-carb food choices, which can be difficult for some people to maintain over an extended period.

Additionally, the high protein intake associated with the net carb diet may raise the risk of kidney stones. This is an important consideration, especially for those with a history of kidney-related issues.

Furthermore, some studies suggest that the high-fat intake of the net carb diet may negatively impact cholesterol levels in some individuals. It is important to consult with a healthcare professional before starting any diet, especially if you have concerns about how it may affect your cholesterol levels.

Lastly, the net carb diet may be confusing for people with diabetes, as they need to closely monitor their carbohydrate intake. The concept of net carbs, which involves subtracting fiber and sugar alcohols from the total carbohydrate count, can make it challenging to accurately track carbohydrate intake for diabetes management.

Frequently asked questions