Net Carbs Explained

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This article will provide you with all of the details you need to know about net carbs and how to calculate net carbs.

What Keto is and why we care about net carbs

Keto is a way of eating where you limit carbohydrate to the point where your body uses an alternative fuel source: ketones. Your liver (in the absence of carbs) creates ketone bodies which in turn help to manage energy demand. When you’re on a keto diet you’re consuming limited carbs, moderate to high protein, and high fat (for energy demand).

The Keto Diet is the nutritional management of macronutrients (Fat, Protein, Carbs)

Net Carbs: Important for Some

Net carbs are important to people on a ketogenic or low-carb diet, those trying to reverse metabolic disease, attempting to reverse a diabetes diagnosis, pre-diabetes diagnosis, and those managing type 1 diabetes.

What are net carbs?

Net carbs are carbohydrates that are metabolized in the small intestines. Net carbs are the carbs that turn to sugar in your blood and in turn, raise blood sugar. Net carbs stimulate insulin and are metabolized and used on a cellular level.

What’s not a net carb?

Most dietary fiber won’t metabolize in your small intestine as sugar, several variations of fiber are not considered a net carb. Sugar alcohols, Allulose, Stevia, and Monk Fruit are examples of sweeteners, are carbohydrates (in consideration of the nutrition facts on a label), but do not metabolize in your small intestine and are not a “calculated carb”in relation to net carbs. These alternative sweeteners are not calculated as a carb because they DO NOT turn in to blood sugar nor do they raise blood sugar.

How do you calculate net carbs?

On a nutrition label, you subtract fiber, sugar alcohols, and Allulose to get a net carb total.

Total Carbs (minus) Dietary Fiber (minus) Sugar Alcohols (minus) Allulose (equals) Net Carbs

For example:

Review Common Questions about Net Carbs

These are a few common questions and information you’ll want to know about net carbs.

Do you subtract allulose from carbs on keto?

Allulose is a type of sugar that is low in calories and does not affect blood sugar levels, so it can be used as a sugar substitute in a ketogenic diet. It is important to note, however, that while allulose is not a carb, it still contains calories and should be accounted for in your daily caloric intake. Therefore, you should subtract the calories from allulose from your daily caloric intake, but not from your carb count.

What are net carbs?

Net carbs refer to the total number of carbohydrates in a food, minus the grams of fiber and sugar alcohols. The idea behind calculating net carbs is that fiber and sugar alcohols have a minimal impact on blood sugar levels, so they are not fully broken down and absorbed in the body like other carbohydrates. By subtracting the grams of fiber and sugar alcohols from the total carb count, you can get a more accurate picture of the carbs that will actually be digested and used by the body.

Net carbs vs total carbs?

Net carbs and total carbs refer to different things. Total carbs refer to the total amount of carbohydrates in a food, including fiber and sugar alcohols. Net carbs, on the other hand, are calculated by subtracting the grams of fiber and sugar alcohols from the total carb count. This is done because fiber and sugar alcohols have a minimal impact on blood sugar levels, so they are not fully broken down and absorbed in the body like other carbohydrates. By subtracting the grams of fiber and sugar alcohols, you can get a more accurate picture of the carbs that will actually be digested and used by the body.

How many net carbs on keto?

The number of net carbs that you should consume on a ketogenic diet will depend on your individual needs and goals. In general, however, the ketogenic diet is a very low-carbohydrate diet that typically involves limiting your carb intake to 10-30 grams of net carbs per day. This is accomplished by choosing foods that are high in fat and protein, and low in carbohydrates. By restricting your carb intake in this way, your body is forced to burn fat for fuel, which can lead to weight loss and other health benefits.

Do you count net carbs or total carbs on keto?

When following a ketogenic diet, you should count net carbs rather than total carbs. This is because the total carb count includes fiber and sugar alcohols, which have a minimal impact on blood sugar levels and are not fully absorbed by the body. By subtracting the grams of fiber and sugar alcohols from the total carb count, you can get a more accurate picture of the carbs that will actually be digested and used by the body. This can be especially helpful for people who are trying to maintain ketosis, as it allows them to more accurately track the carbs that they are consuming.

Net Carbs Review

• If you’re counting carbs for a specific diet or goal, net carbs do not need to be included in total daily carb count.
• Net carbs generally do NOT metabolize as sugar in the small intestine.
• Most dietary fibers do NOT raise blood sugar.
• Sugar alcohols, Allulose, and Stevia (among others) do NOT raise blood sugar.
• Counting net carbs is useful on the Ketogenic Diet because the fibers and alternative sweeteners deducted will not typically raise blood sugar or take a person out of Ketosis.
• The downside: Ingredients that are high in carb count but are not counted as net carbs (fibers, alternative sweeteners as mentioned) may cause bloating, gut irritation, and gas.

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