Carbs To Measure And Avoid On A Keto Diet

The keto diet is a low-carb, high-fat diet that aims to get the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. To achieve and maintain ketosis, it is important to track and restrict carbohydrate intake, typically aiming for 20 grams of net carbs per day. Net carbs refer to the carbohydrates that are absorbed by the body and are calculated by subtracting dietary fibre and certain sugar alcohols from the total carbohydrate content of a food. This calculation can be done manually or using a macro-tracking app such as MyFitnessPal, Cronometer, or Carb Manager. These apps allow individuals to track their net carb intake and overall progress on the keto diet.

Net carbs vs total carbs

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.

Net Carbs

Net carbs refer to the total carbs minus fibre and some sugar alcohols, which are not digestible. They are 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.

The key difference between total carbs and net carbs is that total carbs include all the different types of carbs in a food or meal. These include starches, dietary fibre, and sugars. Net carbs, on the other hand, only include carbs that the body can fully digest into glucose.

Net carbs are determined by removing fibre and sugar alcohols from the total carbohydrates count. Fibre is a unique form of carb in terms of its digestion and effects on your body. Unlike starch and sugar, naturally occurring fibre isn’t absorbed in your small intestine. This is because the links between sugar units can’t be broken down by the enzymes in your digestive tract. Therefore, fibre passes directly into the colon.

Total Carbs

Total carbs include all carbohydrates present in food. The total carb diet does not restrict carbohydrate intake but emphasizes whole, unprocessed foods, including fruits, vegetables, whole grains, and legumes—while limiting added sugars and refined carbohydrates.

Counting "total carbs" is exactly what it sounds like: you count the total grams of carbs in food consumed in one day. The grams of fibre and sugar alcohols are not subtracted from this amount.

The basic formula for counting net carbs is: Net carbohydrates = total carbohydrates – fibre – erythritol (if applicable).

When calculating net carbs, you can subtract the carbs that come from dietary fibre that’s naturally found in whole foods like vegetables, nuts, and seeds. You can also subtract the carbs from erythritol, when it’s used in modest amounts. For added fibre and other sugar alcohols, test your blood glucose and ketone levels to see how your body responds to them.

Most dietitians advise focusing on total carbohydrate consumption instead of net carbohydrates as the accurate measurement. The best diet involves consuming low-carb whole meals such as non-starchy vegetables, fruits with high fibre 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.

Calculating net carbs in whole foods

To calculate net carbs in whole foods, you need to subtract the fibre from the total number of carbs. This is because fibre is a type of carbohydrate that your body cannot break down and absorb.

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 do the following sum:

1 grams of total carbs – 13.5 grams of fibre = 3.6 grams of net carbs.

The same calculation can be done for any whole food. It's important to note that this calculation is different for processed foods, as these often contain sugar alcohols that can also be subtracted from the total carb count.

The calculation for net carbs is:

Net carbs = total carbs – fibre – sugar alcohols

However, not all sugar alcohols are treated equally. Erythritol, for example, can be completely subtracted from the total carb count if it's the only sugar alcohol in the ingredients list. Otherwise, only half of the carbs from sugar alcohols are subtracted.

So, for a product containing 10 grams of any sugar alcohol other than erythritol, you would subtract 5 grams from the total carbs to get the net carbs. For erythritol, you would subtract the full 10 grams.

It's worth noting that the Food and Drug Administration (FDA) does not recognise the term "net carbs" and recommends using the total carbohydrates listed on nutrition labels.

Calculating net carbs in processed foods

To calculate the net carbs in a packaged product, the more information you have, the better.

To calculate net carbs for a keto diet, take a food's total carbohydrates and subtract the dietary fibre and certain sugar alcohols. Dietary fibre is the portion of the carbohydrate in plant foods that isn't broken down and absorbed by your digestive tract. Instead, it passes through your system until it reaches your colon, where it is either fermented by bacteria or eliminated in faeces, depending on the type.

Sugar alcohols are processed similarly to fibre, but with some differences. Sugar alcohols are only partially absorbed in the small intestine, and there is a lot of variation among different types. The small intestine absorbs 2–90% of sugar alcohols, but some are only briefly absorbed into the bloodstream and then excreted in urine.

Erythritol is an exception to the rule. If it's the only sugar alcohol in the ingredients list, its carbs can be completely subtracted from the total carbs.

Net Carbohydrates = Total Carbohydrates – Fibre – Erythritol (if applicable)

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 – 9 grams of fibre – 11 grams of sugar alcohols (11 grams x 0.5 = 5.5 grams) = 8.5 grams of net carbs.

This value may differ from the number of net carbs stated on the product label, as many companies subtract all fibre and sugar alcohol carbs when calculating net carbs.

How to calculate net carbs on keto

The ketogenic 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 achieve and maintain ketosis, it is crucial to monitor your carbohydrate intake and calculate net carbs accurately. Here's a step-by-step guide on how to calculate net carbs for a keto diet:

Step 1: Understand the Difference Between Total Carbs and Net Carbs

Total carbohydrates refer to all the carbohydrates present in a food item, including sugars, starches, fibre, and sugar alcohols. On the other hand, net carbs are calculated by subtracting certain components from the total carbs. The basic formula for net carbs is:

> Net Carbs = Total Carbs – Fibre – Sugar Alcohols

Step 2: Identify the Total Carbohydrates

Start by looking at the nutrition label on the food package. The label will list the total carbohydrates per serving, which includes sugars, starches, fibre, and sugar alcohols. Make sure to note the serving size, as the number of carbs will vary depending on the amount you consume.

Step 3: Subtract Fibre from Total Carbs

Fibre is a type of carbohydrate that the body cannot digest, so it does not impact blood sugar levels. To calculate net carbs, subtract the amount of fibre from the total carbohydrates. For example, if a food item has 20 grams of total carbs and 5 grams of fibre, the calculation would be:

> 20 grams (total carbs) – 5 grams (fibre) = 15 grams (net carbs)

Step 4: Subtract Sugar Alcohols (if applicable)

Sugar alcohols are sugar substitutes commonly found in low-carb and keto products. They have a minimal impact on blood sugar levels and are only partially absorbed by the body. To calculate net carbs, subtract half of the sugar alcohol content from the total carbs. For example, if a food item has 15 grams of total carbs, 5 grams of fibre, and 10 grams of sugar alcohols, the calculation would be:

> 15 grams (total carbs) – 5 grams (fibre) – (10 grams (sugar alcohols) / 2) = 12.5 grams (net carbs)

It's important to note that not all sugar alcohols are treated equally. Erythritol, for instance, can usually be completely subtracted from the total carbs, as it has a negligible impact on blood sugar.

Step 5: Consider Natural Whole Foods

When calculating net carbs, it's important to focus on natural whole foods, such as non-starchy vegetables, nuts, and seeds. These foods contain fibre, which can help you feel full and promote a healthy digestive system. Additionally, aim for unprocessed foods to benefit from their vitamins and minerals.

Step 6: Monitor Your Body's Response

Everyone's body responds differently to various foods. It's important to monitor how your body reacts to different keto-friendly foods and adjust your net carb calculations accordingly. You can test your blood glucose and ketone levels after consuming products with added fibre or sugar alcohols to see how they affect your body.

Step 7: Seek Professional Guidance

Before starting any new diet, it's always recommended to consult with a dietitian or healthcare provider. They can provide personalised advice based on your health goals, medical history, and individual needs.

How to track net carbs using apps

When following a ketogenic diet, it's important to track your net carbs to ensure you stay in ketosis. Luckily, there are several apps that can help you with this. Here's how you can track net carbs using apps:

Understand Net Carbs

Firstly, it's crucial to understand what net carbs are and how they differ from total carbs. Net carbs refer to the carbohydrates your body absorbs and uses for energy. To calculate net carbs, you subtract dietary fibre and certain sugar alcohols from the total carbohydrates. This is an important distinction to make when tracking your carb intake on keto.

Choose a Keto App

There are several apps designed specifically for tracking keto and low-carb diets. Popular options include Carb Manager, Keto.app, MyFitnessPal, My Keto, and Atkins Carb & Meal Tracker. These apps offer various features such as food databases, recipe libraries, meal planning, and integration with fitness trackers.

Set Up Your Profile

Once you've selected an app, set up your profile by providing information such as your height, weight, activity level, and dietary goals. This will help the app tailor its recommendations and calculations to your specific needs.

Track Your Meals

The key to successful net carb tracking is consistently logging your meals. Most keto apps will have an extensive food database, allowing you to search for and select the foods you eat. You can also use features like barcode scanners to make tracking easier. Log your meals regularly, and be sure to account for any added fibre or sugar alcohols.

Monitor Your Progress

In addition to tracking your meals, use the app to monitor your progress. Most keto apps will provide insights into your weight loss, body measurements, blood glucose levels, and ketone levels. This information will help you understand how your body is responding to your diet and whether you need to make any adjustments.

Experiment with Recipes

One of the challenges of sticking to a keto diet is finding a variety of tasty and keto-friendly meals. Keto apps often include recipe libraries and meal planning features. Don't be afraid to experiment with new recipes to add some excitement to your diet.

Stay Accountable

Take advantage of the community features offered by many keto apps. Join keto groups, share your progress, and connect with others on a similar journey. This social aspect will help keep you motivated and accountable as you work towards your health and fitness goals.

By following these steps and consistently tracking your net carbs, you'll be well on your way to mastering the keto diet and reaping its benefits.

Frequently asked questions