Understanding Net Carbs

Net carbs are the carbohydrates that your body can actually digest and convert into glucose. They are a crucial metric for individuals following low-carb or ketogenic diets, as they represent the carbohydrates that impact blood sugar levels.

How are Net Carbs Calculated?

The general formula for calculating net carbs is:

Net Carbs = Total Carbs - Fiber - Sugar Alcohols (if applicable)

Fiber is subtracted because it is a type of carbohydrate that the body cannot digest. Sugar alcohols (like erythritol, xylitol, and maltitol) are partially digested, so some or all of their carbohydrate content is also subtracted, depending on the type.

Why are Net Carbs Important?

For low-carb and ketogenic diets, the goal is to limit the intake of carbohydrates that raise blood sugar and insulin levels. By focusing on net carbs, you can consume foods that are higher in total carbs but contain significant amounts of fiber or sugar alcohols, which have a minimal impact on your metabolic state. This allows for greater food variety while staying within your dietary goals.

Example Calculation

Let's say a food item has the following nutritional information per serving:

• Total Carbohydrates: 20g
• Dietary Fiber: 8g
• Sugar Alcohols: 5g

Using the formula:

Net Carbs = 20g (Total Carbs) - 8g (Fiber) - 5g (Sugar Alcohols)

Net Carbs = 7g

In this example, even though the food has 20g of total carbohydrates, only 7g would count towards your daily net carb limit.