Always track net carbs instead of total carbs.
But, when you see “net carbs” at the grocery store, you may wonder, “What’s the difference between net carbs & total carbs?”
Both total and net carbs are important and should be taken into account when making nutrition-conscious decisions.
The main difference is how much attention you need to pay to them and how they can influence your diet.
In this article, we will explain the basic differences between total and net carbohydrates, as well as how they can help you in your quest for a healthier lifestyle.
What Are Total Carbs?
A food’s total carbohydrate content is the sum of all the carbs, including fiber & artificial sweeteners. However, since fiber & artificial sweeteners affect insulin less than “net carbs,” many people choose to ignore “total carbs” on a low-carb diet.
However, total carbs are less accurate to measure insulin compared to net carbs. For example, a salad may have a lot of fiber, thus total carbs, but it still doesn’t affect your insulin.
Same with artificial sweeteners like Diet Coke.
However, total carbs aren’t as good of a factor to look at compared to net carbs. For example, the total carbs in vegetables would be similar to fruits.
This might make you avoid vegetables because they’re “high in carbs.” However, the carbs in vegetables mostly come from fiber, not the “net carbs.” Fiber doesn’t affect insulin, so you should ignore total carbs when possible.
What Are Net Carbs?
Net carbs are the difference between the total carbs in food after removing fiber & artificial sweeteners. People on low-carb diets usually measure net carbs because fiber & artificial sweeteners don’t raise insulin.
For example, if you have a slice of bread with jam on it, which has an overall carb count of 50g, your body’s insulin would raise a lot since all of it is pure carbs.
In contrast, if you eat a salad, it may have an overall carb count of around 20g, but let’s say 15 grams of it would be fiber. So, only 5 grams of carbs would affect your insulin, but the 15 grams of fiber wouldn’t do anything to your insulin.
Should You Count Total Carbs or Net Carbs?
We recommend counting net carbs over total carbs because net carbs affect your insulin, but total carbs do not. This is because total carbs include fiber & artificial sweeteners, which don’t have calories.
However, if you can’t find the net carbs for food, try to calculate it yourself by just subtracting the fiber & artificial sweeteners.
How Many Total Carbs Can You Eat on Keto?
Generally, you should aim for around 25–50g of total carbs per day on keto, depending on your weight and activity levels.
Excessive carb intake can kick you out of keto, so be wary. To make it easy, just don’t consume any direct carbs like bread, dessert, or fruits.
How Many Net Carbs Can You Eat on Keto?
You can eat under 50 grams of net carbs on keto and still remain in ketosis.
Net carbs are the total carbs minus the amount of fiber & artificial sweeteners that the food has.
Conclusion
Knowing the difference between total carbs and net carbs is the first step to staying on track with a keto diet, and seeing results. Total carbs are the number of carbs in food including fiber & artificial sweeteners. Net carbs are the total carbs excluding fiber & artificial sweeteners.
Now that you know the difference between total and net carbs, you can make healthier choices and still enjoy your favorite foods.
If you want to learn more about keto, here’s an article I made detailing the benefits of keto & how to start.
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