how to determine keto net carbs Carbs carbohydrates

January 07, 2023

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As many of you may already know, one of the biggest issues when starting a low-carb or ketogenic diet is figuring out what to count: net carbs or total carbs? Well, fear not dear friends, because we have the answer for you! First off, let’s define what net and total carbs are. Total carbs refer to the total amount of carbohydrates in a given food item. Net carbs, on the other hand, refer to the total amount of carbs minus the amount of fiber and sugar alcohols in the food. Essentially, net carbs are the carbs that actually affect your blood sugar levels and should be counted when tracking your daily carb intake. Now, you may be wondering, “Why should I count net carbs instead of total carbs?” The simple answer is: because it can make a significant difference in your daily carb intake and potential weight loss. By only counting net carbs, you are essentially eliminating certain foods from your diet that may have a high total carb count but a low net carb count due to their high fiber or sugar alcohol content. Let’s take a look at an example. A medium-sized apple contains roughly 25 grams of total carbs and 4 grams of fiber, so its net carb count would be 21 grams. However, a single serving of almonds (roughly 23 nuts) contains only 6 grams of total carbs and 3 grams of fiber, making its net carb count only 3 grams. If you were to count total carbs instead of net carbs, you may avoid the almonds because they appear to have a higher carb count, when in reality they are actually a good snack choice for a low-carb diet. So how do you calculate net carbs? It’s actually quite simple. All you have to do is subtract the amount of fiber and sugar alcohols (if present) from the total carb count. For example, if a food item has 15 grams of total carbs and 5 grams of fiber, its net carb count would be 10 grams. It’s important to note that not all sugar alcohols are created equal. Some have a minimal effect on blood sugar levels, while others can still cause a spike. It’s best to do your research on the specific sugar alcohol in the food you’re consuming to determine if it should be included in your net carb count or not. In conclusion, counting net carbs instead of total carbs can make a significant difference in your low-carb or ketogenic journey. By only counting the carbs that actually affect your blood sugar levels, you’re able to make more informed decisions about what foods to include in your diet. Happy carb counting!

Image 1: Net Carbs vs. Total Carbs

Net Carbs vs. Total Carbs Understanding the difference between net and total carbs is key when starting a low-carb or ketogenic diet.

Image 2: How to Calculate Net Carbs

How to Calculate Net Carbs Calculating net carbs is easy - just subtract the fiber and sugar alcohol content (if present) from the total carb count.

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