Keto Carb Counting: The Right Way

The ketogenic (keto) diet is a low-carb, high-fat diet that puts the body into a state of ketosis. To stay in ketosis, a person's daily intake should be up to 50 grams of carbohydrates, with the diet generally excluding fruits, vegetables, bread, beans, and legumes.

To calculate net carbs, subtract the grams of fibre from the total grams of carbohydrates. For processed foods, also subtract half of the sugar alcohol content.

There are several apps that can help with carb tracking on the keto diet, including MyFitnessPal, Cronometer, and Carb Manager.

The difference between total carbs and net carbs

The keto diet is a low-carb, high-fat diet. It involves taking an extremely low amount of carbohydrates and replacing them with fat to stimulate the body's fat-burning processes. The body enters a state of ketosis, where it uses fat for energy instead of glucose.

To follow the keto diet successfully, you need to restrict your carbohydrate intake. However, there is some confusion about whether to restrict to 20 grams of total carbs or 20 grams of net carbs per day. So, what is the difference between total carbs and net carbs?

Total carbs refer to all the carbohydrates in a food item, including both simple and complex carbohydrates. When you see the total carbohydrates listed on a food label, it includes sugar, starches, and dietary fibre.

Net carbs, on the other hand, are the number of carbohydrates that are actually absorbed by your body. They are also known as digestible or impact carbs. Net carbs are calculated by taking the total carbohydrates and subtracting the grams of dietary fibre and certain sugar alcohols. Dietary fibre is not digested and absorbed by the body, and sugar alcohols are only partially absorbed.

For example, let's consider a food item with 40 grams of total carbs, 5 grams of dietary fibre, and 8 grams of sugar alcohols. To calculate the net carbs, you would subtract the fibre and half of the sugar alcohols from the total carbs:

40 grams total carbs – 5 grams fibre – [8 grams sugar alcohols / 2] = 31 grams net carbs.

It is important to note that the Food and Drug Administration (FDA) does not recognise the term "net carbs". The FDA recommends using the total carbohydrates listed on nutrition labels.

When following the keto diet, it is generally recommended to count net carbs rather than total carbs. This is because net carbs give you a better idea of how many digestible carbs you are consuming and whether you are staying within your carbohydrate target.

How to calculate net carbs

Net carbs are the number of carbohydrates that are absorbed into your body. They are also referred to as digestible or impact carbs. Net carbs are only those that are absorbed into your bloodstream.

Total Carbs vs. Net Carbs

Total carbohydrates include all of the carb components, even those that aren't absorbed. Net carbs do not take fiber or some sugar alcohols into account because your body does not fully digest them, and they do not impact your blood sugar.

To calculate net carbs, you can use the following formula:

Net Carbs = Total Carbs – Fiber – Sugar Alcohols & Allulose

For example, a keto pancake with 13 grams of total carbohydrates, 9 grams of fiber, 2 grams of erythritol, and 1 gram of allulose would have 1 gram of net carbohydrates.

Calculating Net Carbs in Whole Foods

To calculate net carbs in whole foods, you can subtract the fiber from the total number of carbs.

Calculating Net Carbs in Processed Foods

To calculate net carbs in a packaged product, it is generally recommended to subtract half of the carbs from sugar alcohols from the total carbs listed on the nutrition label.

Rule of Thumb

You can safely count erythritol and allulose as 0 net carbs and count half the carbs in other sugar alcohols.

The importance of counting carbs on keto

Counting carbs is crucial for anyone following a keto diet. 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 achieve and maintain ketosis, it is essential to limit daily carbohydrate consumption to a maximum of 20 to 50 grams. This is where counting carbs comes into play.

When counting carbs on keto, it is important to focus on "net carbs" rather than "total carbs." Net carbs refer to the amount of carbohydrates in food that can be absorbed and used by the body for energy. In contrast, 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, individuals on the keto diet can accurately determine their net carb intake and ensure they stay within the recommended range for ketosis.

Counting carbs is important for several reasons. Firstly, it helps individuals make informed food choices and create effective keto meal plans. By understanding the carb content of different foods, people can make better decisions about what to include in their diet and how to combine foods to stay within their carb limit. Additionally, counting carbs is crucial for managing blood sugar levels, especially for those with diabetes. Carbs have a significant impact on blood sugar, and by counting net carbs, individuals can better control their blood sugar levels and prevent spikes.

Furthermore, counting carbs can aid in weight loss, which is a common goal for many people on the keto diet. By limiting carb intake and focusing on net carbs, individuals can reduce their overall calorie consumption and promote weight loss. This is because net carbs represent the number of carbohydrates that are actually absorbed by the body and can impact weight management. Counting net carbs also allows for the inclusion of nutritious, fiber-rich fruits and vegetables in the diet, ensuring individuals receive essential vitamins and minerals while still adhering to their low-carb goals.

In conclusion, counting carbs is essential for anyone following a keto diet. It helps individuals make informed food choices, manage blood sugar levels, and support weight loss efforts. By focusing on net carbs and staying within the recommended carb limit, people can achieve and maintain ketosis, leading to potential health benefits such as improved blood sugar control, reduced inflammation, and reduced risk of heart disease.

How many net carbs should you aim for on keto

The ketogenic (keto) diet is an extremely 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, a person should consume no more than 50 grams of net carbs per day, and the fewer carbs, the better. Net carbs are the number of carbohydrates that are absorbed into the body, and they are calculated by subtracting the amount of fibre and half the amount of sugar alcohol from the total number of carbs. This calculation is important because it ensures that individuals on the keto diet are getting enough essential fibre, which is not absorbed by the body and is not included in net carb counts.

To achieve and maintain ketosis, it is crucial to monitor and restrict net carb intake. Net carbs are absorbed into the bloodstream and impact the body's blood sugar and insulin response. On the other hand, fibre and sugar alcohols are not absorbed and, therefore, are not included in the daily net carb allowance. By focusing on net carbs, individuals can ensure they are getting enough fibre while still limiting their carb intake to maintain ketosis.

To calculate net carbs, individuals should first determine the total carb content by checking the nutrition label on food products. The next step is to subtract the amount of dietary fibre and half the amount of sugar alcohols from the total carb content. The result is the net carb amount for that particular food item. It is important to note that net carb calculations are not perfect and that there can be variations in the types of fibre and sugar alcohols, which may affect the accuracy.

While staying within the net carb limit is crucial for ketosis, it is also important to ensure adequate nutrition. The keto diet can be challenging as it restricts many food groups, and individuals may become bored with their limited food choices. Additionally, it is important to note that simply reducing carb intake is not enough for weight loss or improved health. A well-formulated keto diet should be high in fat and moderate in protein. Consulting a dietitian or healthcare professional before starting the keto diet is recommended to ensure it is safe and appropriate for the individual.

Sugar alcohol on keto

Sugar alcohols are commonly used as sugar substitutes in products labelled as "sugar-free". They are often used as an alternative to table sugar because they are sweet-tasting but can be listed as having "no sugar added" on the packaging.

Sugar alcohols are not easily digestible, so they have a much lower impact on blood sugar spikes. This makes them an ideal substitute for baking, cooking, or selecting keto-friendly products.

The most common sugar alcohols include:

• Erythritol
• Xylitol
• Maltitol
• Sorbitol
• Isomalt

Benefits of Sugar Alcohols

• They are less calorie-dense than sugar, making them a great option for low-carb baking and cooking.
• They are usually less sweet, which can help you wean yourself off highly sweet foods.
• They are not fermented by bacteria in the mouth, so they don't contribute to tooth decay.
• They are a better option for controlling blood sugar levels, especially for those who are prediabetic or have diabetes.

Risks of Sugar Alcohols

• They may cause digestive issues such as bloating, diarrhea, flatulence, and stomach ache, especially if consumed in excess by those with digestive sensitivity.
• They may inhibit gut bacteria, reducing the health benefits of a wide range of healthy gut flora.
• There is a risk of overconsumption due to their lower calories and carbs, which can lead to an excessive intake of total carbs and kick you out of ketosis.

Counting Sugar Alcohols on Keto

When calculating net carbs on keto, you can subtract the sugar alcohol content from the total number of carbs. However, not all sugar alcohols are created equal, and some have a more pronounced effect on blood sugar levels than others.

Erythritol and allulose can be safely counted as 0 net carbs, while for other sugar alcohols, it is recommended to count half the carbs.

To stay in ketosis, a person should consume up to 50 grams of net carbs per day. This includes all carbs that are absorbed and utilised by the body for energy.

Sugar alcohols are a great alternative to sugar on keto, but it's important to monitor your intake and be mindful of potential digestive issues.

Frequently asked questions