Net Carbs Affect Your Keto or Low Carb Goals
This net carb calculation helps individuals following a keto or low carb lifestyle understand how much of the carbohydrate content in a food will actually affect their blood sugar levels and overall carbohydrate intake. Always ensure to check the serving size on the label, as this affects all the nutrient quantities listed.
How Do You Find the Net Carbs in a Nutritional Label?
To find the net carbs on a nutrition label, you typically follow these steps:
1. Check the Total Carbohydrates
Look at the “Total Carbohydrates” section of the nutrition label. This number includes all types of carbohydrates: sugars, dietary fiber, and sometimes sugar alcohols.
2. Subtract Fiber and Sugar Alcohols (if applicable)
If the label provides a breakdown of dietary fiber and sugar alcohols (such as erythritol, xylitol), subtract these from the total carbohydrates. These components have minimal impact on blood sugar levels because they are either indigestible (fiber) or metabolized differently (sugar alcohols).
3. Calculate Net Carbs
The result after subtracting fiber and sugar alcohols from total carbohydrates gives you the net carbs. Net carbs are the carbohydrates that significantly impact blood sugar levels.
Here’s the formula:
Net Carbs = Total Carbohydrates−Dietary Fiber−Sugar Alcohols
For example, if a food label shows:
– Total Carbohydrates: 13g
– Dietary Fiber: 3g
– Sugar Alcohols: 6g
Then, the net carbs calculation would be:
Net Carbs = 13g – 3g – 6g = 4 Net Carbs
So, in this example, the net carbs would be 4 grams per serving.
Don’t Let the Packaging Fool You!
Always calculate the net carbs to verify if the products you are purchasing really is low carb or keto friendly. There is a multitude of crafty marketing out there that can lead you to believe their items fall under the healthy or low carb variety.
