If you're eating Keto / Low-Carb then you most likely know its essential to learn how to calculate your Net Carbs. Here are a few tips to help you through this process.
Calculating Net Carbs
To calculate net carbs, first subtract all of the insoluble fiber (if listed) from the total carbs and total fiber. If more than 5 grams of total fiber remain, you can also subtract half of the remaining fiber from total carbs. Then look at the sugar alcohols.
What are Net Carbs
The key difference between total carbs and net carbs is that total carbs include all the different types of carb in a food or meal. These include starches, dietary fiber, and sugars.
Net carbs, on the other hand, only include carbs that the body can fully digest into glucose.
The two main types of carb are simple and complex carbs. Simple carbs are made up of just one or two sugar molecules. This means that the body can digest them easily.
What Are Total Carbs?
Total carbs is a combined measurement of all the types of carbohydrates found in a single serving of food. This includes the different carbohydrates of sugar, sugar alcohols, dietary fiber and starches.
How Many Net Carbs Do You Need for Ketosis?
To be in a state of nutritional ketosis it is recommended to eat between 20–50 grams of net carbohydrates per day. However, individual tolerance to carbohydrates varies.
What are sugar alcohols
Sugar alcohols aren’t necessarily bad for you, but you should note how you feel after consuming them. If you get a low-carb candy bar that is made with certain types of sugar alcohols, and you notice it keeps giving you stomach cramps, then your body is not digesting it properly. Some people tend to be more sensitive to them than others.
Examples of Sugar Alcohols
Erythritol
Sorbitol
Xylitol
Mannitol
Isomalt
Maltitol
Lactitol
Glycerin
Does Fiber Count as a Net Carb?
No, dietary fiber does not count towards net carbs as it does not affect blood glucose levels since it is not absorbed by the body.
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The Ketogenic Diet is a high fat, moderate protein, and low carbohydrate diet. Through the restriction of carbohydrates, it re-programs your metabolism to burn your fat stores for fuel rather than using the glycogen stored in your muscles.
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