How to find out
Are you doing a keto diet and trying to figure out how many net carbs are in something?
In this article, we’ll discuss how to calculate your net carbs on keto.
Total Carbs vs. Net Carbs
Total carbs are all of the carbs in something, including the fiber & artificial sweeteners. Net carbs are the amount of carbs in something, excluding the fiber & artificial sweeteners.
Net carbs affect insulin much more than total carbs, since fiber & artificial sweeteners don’t have any calories.
That’s why you must watch out for net carbs instead of total carbs.
Why Count Net Carbs Instead of Total Carbs?
You must count net carbs instead of total carbs because net carbs effect insulin more than total carbs.
On low-carb diets, like keto, you must watch your net carbs more than total carbs because total carbs don’t effect your insulin as much as net carbs.
Also, if you count total carbs, you can’t eat fiber in foods like vegetables. Vegetables are a huge part of health, and the keto diet, so if you don’t eat vegetables, your health will be drastically effected.
On keto, if you count net carbs, you can also eat artificial sweeteners. Artificial sweeteners can help people transition to the keto diet, so it’d be better to include them in the beginning.
How to Calculate Net Carbs on Keto?
To calculate net carbs on keto, you must get the total grams of carbs and subtract the fiber & artificial sweeteners from that number.
Firstly, find the nutrition information for that food. For example, if a food has 20 grams of carbs, that’s the number of total carbs.
Secondly, remove the fiber & artificial sweeteners from the carb amount.
That’s the amount of net carbs in that food.
Once you get the net carbs in the food, just make sure to eat under 50 grams of carbs per day if you’re trying to stay in ketosis.
In general, if you eat no direct sources of carbs, like bread or fruit, then you won’t go over 50 grams of carbs per day.
Conclusion
In conclusion, if you’re on a low-carb diet, you must watch out for how many carbs are in a food. Total carbs are all of the carbs in something, including fiber & artificial sweeteners. Net carbs are the carbs in something, after subtracting the fiber & artificial sweeteners.
If you’re interested in finding out the benefits of keto & how to start, here’s my article.
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