Keto App Carb Counting: Net Vs Regular

If you're on a keto diet, you'll need to keep your macronutrients within a certain range, reducing your carb intake. This is where keto apps come in, helping you to track your net and regular carbs. Net carbs are the result of subtracting fibre and sugar alcohols from total carbohydrates. Regular carbs, or total carbs, include the total amount of natural sugars, starches, fibre, and sugar alcohols in a product. Net carbs are what remain after subtracting the grams of fibre content and sugar alcohols from the total carbohydrates per serving.

The difference between net and total carbs

When following a keto diet, it is important to monitor your carbohydrate intake. The total number of carbohydrates includes all types of carbs: starches, dietary fibre, and sugars. On the other hand, net carbs refer to the number of carbohydrates that the body can fully digest into glucose. Net carbs are calculated by subtracting dietary fibre and certain sugar alcohols from the total number of carbs.

Total Carbohydrates

Total carbs refer to the total number of carbohydrates from all sources. This includes starch, fibre, and sugar. When reading a standard nutrition label, the total carbohydrate count will include these additional components, which all count towards the total number. For example, if a food product has a total carbohydrate count of 37 grams, this includes sugar and fibre.

Net Carbohydrates

Net carbs can be calculated by subtracting fibre from the total number of carbohydrates. For example, if a food product has 37 grams of total carbs and 4 grams of fibre, the net carb count would be 33 grams. Net carbs only include the carbs that the body can fully digest and absorb.

Sugar Alcohols

Sugar alcohols, such as xylitol and erythritol, are derived from plant sources and generally do not impact blood sugar levels. They pass through the digestive tract undigested and, therefore, do not need to be counted towards the total carb count. However, some sugar alcohols, such as maltitol and sorbitol, have been shown to increase blood sugar levels.

Why the Difference Matters

Calculating Net Carbs

To calculate net carbs, subtract the grams of dietary fibre from the total number of carbohydrates. For foods that contain sugar alcohols, subtract half the amount of sugar alcohols from the total carb count. For foods containing erythritol, a type of sugar alcohol that the body cannot digest, subtract the full amount of sugar alcohol from the total carb count.

Apps for Counting Carbs

There are several apps available to help individuals count their carbs and track their keto diet. These include Carb Manager, My Fitness Pal, Atkins Carb & Meal Tracker, and My Keto: Ketogenic Diet Log. These apps allow users to track their macronutrient intake, set meal reminders, and calculate net carbs.

Which carbs to focus on when tracking macros

When tracking macros, it's important to focus on carbohydrates that will be absorbed by the body. These are known as net carbs.

Net carbs are calculated by taking the total number of carbohydrates and subtracting the amount of fibre. For example, if a food has a total of 37 grams of carbohydrates and 4 grams of fibre, the net carb count is 33 grams.

Fibre is a type of carbohydrate found in plants that passes through the body undigested and generally does not impact blood sugar levels. Net carbs are the carbs that are left over and will be absorbed by the body.

When tracking macros, it's also important to consider the type of carbohydrate. Carbohydrates include sugars, starches and fibres. Sugars and starches are broken down into glucose, which the body uses for energy or stores as glycogen in the liver and muscles. Fibres are not broken down into glucose and generally do not impact blood sugar levels.

When following a ketogenic diet, it is recommended to get 60-70% of calories from fat, 20-30% from protein and 5-10% from net carbs. This ratio of macronutrients helps the body enter a fat-burning state known as ketosis.

To effectively track macros, it is helpful to use a food journal or an app that tracks macronutrient intake, such as Carb Manager or MyFitnessPal. These apps allow users to log their meals and keep track of their net carb intake, as well as other important metrics such as exercise, weight loss and blood glucose levels.

When to be cautious about net carbs

The term "net carbs" is disputed among nutrition experts and is not recognised by the Food and Drug Administration (FDA). The FDA recommends using the total carbohydrates listed on the nutrition label of a product.

The concept of net carbs is based on the principle that not all carbohydrates affect the body in the same way. While some carbohydrates are absorbed rapidly and have a high glycemic index, others, such as fibre, move slowly through the digestive system and are not digested at all.

However, the impact of sugar alcohols, which are often included in net carb calculations, on blood sugar levels and the body is not fully understood. Some sugar alcohols can raise blood sugar levels, and may cause gastrointestinal problems for some people.

Additionally, products that tout a low "net carb" count may also be high in calories. For this reason, some experts recommend focusing on calories over carbohydrates when trying to lose weight.

People with diabetes are advised to closely monitor their carbohydrate intake, as their bodies cannot produce enough insulin to keep blood sugar levels within a safe range. Calculating net carbs can be helpful for people with diabetes to track their intake of dietary fibre and balance their medications with their carb intake. However, it is important for people with diabetes to consult their doctor before starting a low-carb diet.

Until the FDA takes action on the issue of "net carbs", experts say that carb counters are probably better off eating foods that are naturally low in refined carbohydrates, such as fruits and vegetables, rather than highly processed foods like snack bars, pasta, and sweets.

How to start tracking carb macros

To start tracking your carb macros, you can use a food journal or an app. There are many apps available to help you track your carb macros, such as Carb Manager, MyFitnessPal, Lose It!, My Macros +, Daily Carb Pro, Atkins Carb & Meal Tracker, and My Keto: Ketogenic Diet Log. These apps are user-friendly and designed to simplify tracking your macros.

When tracking your carb macros, it is important to monitor everything you eat, not just your meals. This includes snacks and partial days. It is also important to measure your portions correctly, using a scale, cups, or spoons. Creating custom meals in your chosen app can also save time if you frequently eat the same thing.

In addition to tracking your carb macros, it is also important to track other metrics such as sleep, exercise, body weight, blood glucose, ketones, cholesterol, and intermittent fasting.

• Write things down: Using a journal to plan your meals and macros each morning can help you stay organised and committed to your goals.
• Track ketone levels: Measuring ketone levels in your blood or urine can indicate whether your low-carb macros strategy is working.
• Use a macro tracker: A macro tracker app can make tracking your macros much easier, as it will calculate your macro ratios for you based on the foods you have eaten.
• Stay accountable: Sharing your progress and goals with others can help keep you motivated and on track.

Remember, when tracking your carb macros, it is important to have clear goals in mind, such as weight loss, muscle gain, or improving your health. This will help guide your macro strategy and keep you motivated.

The role of fibre and sugar alcohols

When you switch to a ketogenic diet, you need to keep your macronutrients (macros) within a certain range. Macros are the three nutrients the human body needs in the largest quantity: protein, fat, and carbohydrates (carbs). On a ketogenic diet, you're getting about 70-80% of your calories from fat, 20-25% from protein, and 5-10% from carbs. This is why there is a large focus on tracking your carbohydrate intake.

The total carbohydrate count on a nutrition label includes sugar, fiber, and sometimes sugar alcohols. Net carbs are the total carbohydrates minus the fiber. Fiber is the portion of carbohydrates found in plants that passes through your body undigested. In other words, fiber is not absorbed by the body and generally does not impact blood sugar like other carbohydrates. Net carbs are the carbs left over that will be absorbed by the body.

Sugar alcohols are sugar substitutes that contain fewer calories and don't spike your blood sugar levels. They are neither sugar nor alcohol but a hybrid that creates a whole new type of carbohydrate compound. They are commonly found in sugar-free or diet products like chewing gum, toothpaste, medications, laxatives, chocolate, candy, ice cream, salad dressings, and protein bars.

Sugar alcohols are less digestible, so you'll be ingesting fewer calories and carbs compared to regular table sugar. This is why most keto-friendly products and recipes contain and recommend the use of sugar alcohols as a substitute for regular sugar. However, each sugar alcohol has a slightly different glycemic index (GI), so some are smarter options than others.

While most keto dieters subtract the grams of sugar alcohols from the total carbohydrate count, some deduct a certain percentage. For example, some people use the following formula to calculate net carbs: Net Carbs = (total carbs – fiber) – (0.5 x sugar alcohol carbs) *except for erythritol.

Erythritol is one of the most popular sugar alcohols. It has a GI value of zero and is almost as sweet as sugar. It is also pretty easy on digestion, so it is a good keto-friendly option. Xylitol, sorbitol, and isomalt are also suitable on a keto diet, but you may want to scale back your intake if you notice any gastrointestinal side effects.

Maltitol, on the other hand, has a more pronounced effect on blood sugar and should be limited on a keto diet. It has a GI of up to 52 and is likely to raise your blood sugar levels.

Frequently asked questions