Jeffrey Salazar
The keto diet is a low-carb, high-fat diet that involves taking extremely low amounts of carbohydrates and substituting them with fat to stimulate the body's fat-burning processes. When it comes to keto, it is important to understand the difference between net carbs and total carbs. Total carbs refer to the total number of carbohydrates from all sources, including sugar, fiber, and sometimes sugar alcohols. On the other hand, net carbs are calculated by subtracting the amount of fiber from the total number of carbohydrates. Net carbs are the carbs that are absorbed by the body and are the ones that matter for keto, as they are the ones that can trigger an insulin response and potentially prevent the body from entering the state of ketosis.
| Characteristics | Values |
|---|---|
| Total Carbohydrates | The total number of carbohydrates from all sources |
| Net Carbohydrates | Total carbohydrates minus the fiber |
| Net Carb Calculation | Total Carbohydrates – Total Fiber = Net Carbs |
| Net Carb Daily Intake | No more than 50 grams per day |
What You'll Learn
Net carbs are what matter on keto diets
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. On a keto diet, you're getting about 70-80% of your calories from fat, 20-25% from protein, and 5-10% from carbs.
When you switch to a ketogenic diet, you need to keep your macronutrients, or 'macros', within a certain range. Macros are the three nutrients the human body needs in the largest quantity: protein, fat, and carbohydrates (carbs). This is why there is a large focus on tracking your carbohydrate intake.
Total Carbs vs Net Carbs
Total carbs include all carbohydrates present in food, including fiber and sugar alcohols, which are not fully absorbed by the body. Net carbs, on the other hand, 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. Net carbs = total carbs – fiber. For example, if a food has 20 grams of total carbohydrates and 8 grams of fiber, the net carb count would be 12 grams.
When following the keto diet, it is important to focus on net carbs. This is because net carbs are the carbs that will be absorbed by the body and used for energy. Fiber is not absorbed by the body and does not generally impact blood sugar. Sugar alcohols, such as xylitol and erythritol, are also not absorbed by the body and do not impact blood sugar levels.
By focusing on net carbs, you can maintain nutritional ketosis and not go over your carb count. However, if you are particularly carb-sensitive or eat a lot of high-fiber foods, you may want to watch your total carb intake as well.
Additionally, some processed foods labelled as low-carb or keto-friendly may have an impact on blood sugar, even if they have a high fiber count. This is because some companies add fiber to products to decrease the total carb count. However, if these products contained ingredients that raised blood sugar to begin with, adding fiber will not cancel out the effect of the other ingredients.
Therefore, when following a keto diet, it is important to focus on tracking your net carb intake to ensure you stay in ketosis.
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Total carbs include fibre and sugar alcohols
Total carbs refer to the total number of carbohydrates from all sources in a food item. This includes starch, fibre, and sugar. When you look at the nutrition label on a packaged food item, the term "total carbohydrates" encompasses all three types of carbs. For instance, the nutrition label on a food product may list the total carbohydrates as 37 grams, which includes sugar, fibre, and sometimes sugar alcohols.
On the other hand, net carbs refer to the amount of total carbohydrates in a food item minus the fibre content. Fibre is not fully absorbed by the body and has minimal impact on blood sugar levels, hence its exclusion from net carb calculations. Sugar alcohols, which are neither sugar nor alcohol, are also typically deducted from total carbs to arrive at net carbs. They are sweeteners that only partially impact blood sugar and are mostly excreted from the body without providing any calories.
The distinction between net carbs and total carbs is particularly important for individuals following a ketogenic diet. The keto diet is a low-carb, high-fat diet that aims to induce a state of ketosis, where the body uses fat instead of glucose as its primary energy source. To achieve ketosis, the keto diet restricts daily carbohydrate consumption to 20-50 grams, counting only the net carbs. This means that the carbs from fibre and sugar alcohols, which are not fully absorbed by the body, are not included in the carb count for keto.
While the keto diet focuses on net carbs, most dietitians recommend tracking total carbohydrate consumption for a more accurate measurement, especially when trying to lose weight and improve overall health. This is because the total carb count provides a more comprehensive view of all the different types of carbs present in a food item. By considering all carbs, including fibre and sugar alcohols, individuals can make more informed decisions about their dietary choices and ensure they are meeting their health goals.
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Net carbs are absorbed into the body
Net carbs are the carbohydrates in food that can be absorbed and used by the body for energy. They are sometimes referred to as digestible or impact carbs. Net carbs include both simple and complex carbs. Simple carbs, such as those found in fruits, vegetables, milk, sugar, honey, and syrup, contain one or two sugar units linked together. On the other hand, complex carbs, found in grains and starchy vegetables, contain many sugar units linked together.
When you eat a carb-containing food, most of the carbs are broken down into individual sugar units by enzymes produced in your small intestine. Your body can only absorb these individual sugar units. However, some carbs, like fiber and sugar alcohols, cannot be broken down into individual sugars and are only partially broken down and absorbed. As a result, they can be subtracted from total carbs when calculating net carbs.
Fiber is a unique form of carbohydrate in terms of its digestion and effects on the body. Unlike starch and sugar, naturally occurring fiber isn't absorbed in the small intestine because the links between sugar units can't be broken down by the enzymes in the digestive tract. Instead, it passes directly into the colon. There are two types of fiber: insoluble and soluble. Insoluble fiber does not dissolve in water and helps prevent constipation by creating bulkier stools. It leaves the colon unchanged, provides no calories, and has no effect on blood sugar or insulin levels. Soluble fiber, on the other hand, may be partially digested and can have varying effects on blood sugar.
Sugar alcohols, such as xylitol and erythritol, are processed similarly to fiber but with some important differences. They are only partially absorbed in the small intestine, and the degree of absorption varies greatly among different types. While they don't seem to have a major effect on blood sugar and insulin levels, individual responses may vary, especially for those with diabetes or prediabetes.
To calculate net carbs in whole foods, you subtract the fiber from the total number of carbs. For example, a medium avocado contains 17.1 grams of total carbs, 13.5 grams of which is fiber, resulting in 3.6 grams of net carbs. For processed foods, half of the carbs from sugar alcohols can be subtracted from the total carbs listed on the nutrition label, except for erythritol, which can be completely subtracted if it's the only sugar alcohol in the ingredients list.
While the concept of net carbs is useful for understanding which carbohydrates will be absorbed by the body, it's important to note that the term "net carbs" is not recognized by the Food and Drug Administration (FDA). The FDA recommends using the total carbohydrates listed on nutrition labels, as there is no legal definition of "net," "active," or "impact" carbs. Additionally, nutrition experts debate whether counting net carbs or total carbs is more beneficial for health and weight loss goals.
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Total carbs are from all sources
Total carbohydrates refer to the number of carbs derived from all sources. This includes sugar, fiber, and sometimes sugar alcohols. The total number of carbohydrates is indicated on a food's nutritional label. For instance, a food label may indicate a total carbohydrate content of 37 grams, which includes sugar and fiber.
Total carbohydrates are derived from a variety of food sources. These include:
- Starches: Wheat, oats, corn, potatoes, and dried beans
- Sugars: Sugar, honey, and sugar found in fruits, milk, sodas, bread, cakes, and other products
- Fibers: Undigested parts of plant foods (fruits, vegetables, and whole grains)
Total carbs are an important consideration when following a ketogenic diet. This is because the ketogenic diet involves taking an extremely low amount of carbohydrates and substituting them with fat to stimulate the body's fat-burning processes. Total carbs are also relevant for individuals with diabetes, as carbohydrates can significantly affect blood sugar levels.
When following a ketogenic diet, it is crucial to understand the difference between net carbs and total carbs. Net carbs refer to the total carbohydrates minus the fiber. For example, if a food label indicates 37 grams of total carbs and 4 grams of fiber, the net carb count would be 33 grams.
While the ketogenic diet focuses on limiting net carbs, it is important to monitor total carb intake as well. This is especially relevant for individuals who are sensitive to carbs or consume a lot of high-fiber foods. By tracking total carbs, individuals can ensure they maintain nutritional ketosis and do not exceed their carb count.
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Net carbs are counted to stay in ketosis
Net carbs refer to the total carbohydrates in a food minus its grams of total fiber. Fiber is a carbohydrate that the body cannot digest, so it doesn't count toward the amount of carbs that can trigger an insulin response. Insulin response, in turn, can prevent the body from going into the ketosis state.
Total carbs include all types of carbohydrates, including fiber and sugar alcohols, which are not fully absorbed by the body. Net carbs are all the carbohydrates in food that can be absorbed and used by the body for energy. On the keto diet, the focus is on the amount of net carbs in your food. This number can be quite different from the amount of total carbs. Net carbs are the ones that are absorbed into your body. Some sources of carbohydrates like fiber and sugar alcohols are not absorbed into your bloodstream, therefore they are not part of your daily allowance of net carbs.
On the keto diet, you are allowed to have no more than 50 grams of net carbs per day – and the fewer, the better! But by focusing on “net” rather than “total” carbs, you won't be denying your body the essential fiber it needs for proper function. To calculate a food’s number of net carbs, look at the label and follow these two simple steps:
- Determine the carb content: take a look at the number of total carbohydrates, then the amount of fiber and any sugar alcohols (sometimes shown as “Erythritol” on nutrition labels). These things together equal the “total carb content.” (Any sugar shown is already included in the total carbohydrate amount).
- Subtract the amount of dietary fiber and half the amount of sugar alcohols from the total carbohydrate amount. The result is the amount of net carbs in the food.
For example, if a certain type of food has 20 grams of total carbohydrates and 8 grams of fiber, the net carb count would be 12 grams (20 grams of total carbs - 8 grams of fiber = 12 grams of net carbs).
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Frequently asked questions
Net carbs are the grams of total carbohydrates in a food minus its grams of total fibre. Fibre is a carbohydrate that your body can't digest, so it doesn't count towards the amount of carbs that can trigger an insulin response.
The keto diet is a very low-carb, high-fat diet. Cutting your carb intake puts your body into a metabolic state called ketosis, which makes your body more efficient at burning fat for energy. Net carbs are what matter when it comes to keto because they are what is counted when calculating your daily intake.
To calculate net carbs, first determine the total amount of carbohydrates in a food or meal by checking the nutrition label or using a food tracking app. Then, determine the amount of fibre in the food or meal. Finally, subtract the amount of fibre from the total amount of carbohydrates. The result is the net carb count.
