Dante Carrillo
The keto diet is a low-carb, high-fat diet that aims to put the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. To stay in ketosis, the general recommendation is to consume no more than 50 grams of net carbs per day, with some sources suggesting a range of 20 to 50 grams. Net carbs refer to the amount of carbohydrates that are absorbed into the body and impact blood sugar levels and insulin response. This calculation excludes fibre and sugar alcohols, which are not absorbed in the same way. While the keto diet can be effective for weight loss, it is important to ensure adequate nutrition and consider individual factors such as body weight, fitness level, and baseline caloric needs when determining the appropriate carb intake.
What You'll Learn
Net carbs are the carbs absorbed into your body
Net carbs are the number of carbohydrates that are absorbed into your body. They are also referred to as digestible carbs. Net carbs are calculated by subtracting fibre and sugar alcohols from the total number of carbohydrates. Fibre and sugar alcohols are not absorbed into the bloodstream and, therefore, are not counted as part of your daily net carb allowance.
The keto diet is an extremely low-carb, high-fat diet that helps people lose weight. To stay in ketosis, a person can consume a maximum of 50 grams of net carbs per day. The fewer net carbs, the better.
To calculate net carbs, you must first determine the total carb content by looking at the number of total carbohydrates, fibre, and sugar alcohols. The second step is to subtract the amount of dietary fibre and half of the sugar alcohols from the total carbohydrates. The result is the net carb amount, which will always be less than or equal to the total carb count.
Net carbs are an important consideration for keto dieters as they help ensure the body stays in ketosis. By focusing on net carbs, people on the keto diet can still consume essential fibre, which is necessary for the body to function properly.
Some foods that are low in net carbs include meats such as beef, veal, lamb, pork, chicken, and turkey, and fish such as cod, sardines, tuna, and salmon. Most green and leafy vegetables also have a very low keto net carb count.
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Total carbs vs net carbs
The keto diet is a low-carb, high-fat diet. The diet involves taking an extremely low amount of carbohydrates and substituting them with fats to stimulate the body's fat-burning processes.
Total Carbs
Total carbs include all types of carbohydrates present in food, including fiber and sugar alcohols, which are not fully absorbed by the body. The total carb diet allows for a higher amount of carbohydrates and may include more whole grains and fruits.
Net Carbs
Net carbs refer to the total amount of digestible carbohydrates in a food product or meal. Net carbs are all the carbohydrates in food that can be absorbed and used by the body for energy. Net carbs are determined by removing fiber and sugar alcohols from the total carbohydrates count.
Calculating Net Carbs
To calculate net carbs, subtract the amount of fiber and half the amount of sugar alcohols from the total amount of carbohydrates. The result is the amount of net carbs in the food. For example, if a food contains 20 grams of total carbohydrates, 8 grams of fiber, and 5 grams of sugar alcohols, the net carbs would be 7 grams (20 grams - 8 grams - 5 grams = 7 grams).
Health Benefits of Net Carb Diet
The keto net carb diet has several potential health benefits, including improved blood sugar control, reduced inflammation, and a reduced risk of heart disease. The diet can also help with weight loss and blood sugar management.
Health Benefits of Total Carb Diet
The total carb diet can also have health benefits. Eating a moderate amount of carbohydrates, along with balanced amounts of protein and fat, can help regulate blood sugar levels. Whole grains, fruits, and vegetables, which are key components of the total carb diet, can increase fiber intake and promote digestive health. A balanced diet with complex carbs can also provide continuous energy throughout the day, increasing energy levels.
Challenges of Net Carb Diet
The keto net carb diet can be challenging to sustain long-term, especially for those used to consuming high-carb foods. The diet's high protein intake may also raise the risk of kidney stones, and the high fat intake may negatively affect cholesterol levels in some individuals.
Challenges of Total Carb Diet
Some challenges of the total carb diet include the difficulty of limiting refined and processed carbohydrates, which are highly palatable. Additionally, some individuals may struggle to consume enough protein on this diet, especially if they restrict high-fat animal products. Sugary drinks, processed snacks, and sweets are also common sources of added sugars, which can be challenging to control on a diet high in total carbohydrates.
Most dietitians advise focusing on total carbohydrate consumption instead of net carbohydrates as the accurate measurement. The best diet involves consuming low-carb whole foods such as non-starchy vegetables, fruits with high fiber content, leafy greens, healthy fats such as olive oil, and high-quality meats and fish. This is the most effective method for losing weight and living a healthy lifestyle.
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How to calculate net carbs
Net carbs are the amount of carbohydrates that are absorbed into your body and are calculated differently for whole and processed foods.
To calculate net carbs in whole foods, you subtract the amount of fibre from the total number of 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.
To calculate net carbs in processed foods, you subtract half of the sugar alcohols from the total number of carbohydrates listed on the nutrition label.
For example, a maltitol-sweetened Atkins bar contains 23 grams of total carbs, 9 grams of fibre, and 11 grams of sugar alcohols. Half of 11 grams of sugar alcohols is 5.5 grams. So, 23 grams of total carbs minus 9 grams of fibre minus 5.5 grams of sugar alcohols equals 8.5 grams of net carbs.
Exceptions to the Rule
Erythritol is a type of sugar alcohol that cannot be digested by the body and can be completely subtracted from the total number of carbohydrates.
Allulose is a rare sugar found in maple syrup, figs, and raisins that can also be completely subtracted from the total number of carbohydrates.
A Formula for Calculating Net Carbs
A general formula for calculating net carbs is as follows:
Total Carbs (g) – Fibre (g) – Erythritol (g) – Allulose (g) = Net Carbs
However, if a different sugar alcohol is listed, you can divide its value in half and subtract that number from the total carbohydrates:
Total Carbs – Fibre – (Other Sugar Alcohols ÷ 2) = Net Carbs
Calculating net carbs can be beneficial for people who want to lose weight or manage their health. It can also be especially useful for people with diabetes to help them track their dietary fibre intake and balance their medications with their carbohydrate intake.
However, it is important to note that the concept of net carbs is not recognised by many scientists and healthcare professionals, and there may be no confirmed benefits to calculating them.
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The benefits of net carbs
Net carbs are an important consideration for anyone following a keto diet. They are calculated by subtracting the amount of fibre and sugar alcohols from the total number of carbohydrates. Net carbs are those that are absorbed into the body, and so it is important to track them to ensure you stay in ketosis.
There are several benefits to tracking net carbs over total carbs. Firstly, it allows for more flexibility in your diet. Fibre and sugar alcohols are not fully digested by the body and do not significantly impact blood sugar levels. Therefore, they can be subtracted from the total carb count without affecting ketosis. This means you can eat more of certain foods, such as fruits, legumes, whole grains, and dietary supplements, which are high in fibre, without exceeding your carb limit.
Secondly, tracking net carbs can help to manage your carb intake more effectively. By considering the type of carbs you are consuming, you can make smarter choices about the foods you eat. Net carbs are a reflection of the glycemic index of foods, which determines how quickly their carbohydrates are digested and enter the bloodstream. High-GI foods, such as white bread, white rice, and sugary cereals, can cause insulin spikes and are quickly stored as fat. On the other hand, low-GI foods, such as seeds, nuts, lentils, and vegetables, are digested more slowly and provide sustained energy levels.
Thirdly, tracking net carbs can help with weight loss. Low-GI or low-impact carbs are digested more slowly, which can help to reduce food cravings and increase satiety, leading to reduced overeating. Additionally, foods that are low in net carbs tend to be higher in fibre, which can help promote weight loss by making you feel fuller for longer.
Finally, tracking net carbs can benefit those with diabetes. Controlling net carbs can reduce the need for insulin and improve glucose stability, leading to improved diabetes outcomes and better metabolic health.
In conclusion, tracking net carbs instead of total carbs on a keto diet can provide several benefits. It allows for more flexibility in your diet, helps you to make smarter food choices, supports weight loss, and can improve diabetes management.
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How to count net carbs on keto
Counting net carbs is crucial for succeeding on ultra-low-carb diets like keto. Net carbs are absorbed into your body and impact blood sugar levels and insulin response. Total carbohydrates include all carb components, even those that aren't absorbed.
Step 1: Determine Total Carb Content
Start by reading the nutrition label and identifying the grams of total carbohydrates, fibre, and sugar alcohols.
Step 2: Subtract Dietary Fibre and Sugar Alcohols
To calculate the net carbohydrates, subtract the grams of fibre and half the amount of sugar alcohols from the total carbohydrates. The result is the net carb count.
Your net carbs will always be less than or equal to the total carbohydrates.
Additional Tips:
- You can use online databases to find the net carb content of various foods.
- Keto-friendly tracking apps can help you calculate and monitor your daily net carb intake.
- Meal planning can make it easier to track your net carb consumption.
Remember, the keto diet recommends consuming less than 50 grams of net carbs per day, and the fewer, the better.
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Frequently asked questions
The keto diet recommends a daily intake of fewer than 50 grams of net carbs. However, the exact amount varies depending on factors like body weight, body fat percentage, fitness level, and baseline caloric needs.
To calculate net carbs, subtract the amount of dietary fibre and half the amount of sugar alcohols from the total number of carbohydrates. Net carbs are the carbs that are absorbed into the body and impact blood sugar levels and insulin response.
Low-carb food options include meat, such as beef, veal, lamb, pork, chicken, and turkey; fish, such as cod, sardines, tuna, and salmon; and most green and leafy vegetables.
