Net Carbs vs Total Carbs: Understanding the Difference

If you are just starting out on the keto diet, you might be confused over whether you should be counting net carbs or total carbs. Understanding this distinction is crucial for effectively managing your carbohydrate intake and achieving your dietary goals. By determining which approach aligns with your personal preferences and health objectives, you can tailor your keto diet to best suit your individual needs and optimize your journey towards better health and well-being. Let’s explore net carbs, total carbs, and which might work for you.

What Are Net Carbs?

Net carbs, a concept often discussed in the context of low-carb diets, play a crucial role in understanding the impact of different foods on blood sugar levels. By subtracting the fiber and certain sugar alcohols from the total carbohydrate content, one arrives at the net carb count, which is considered to be a more accurate representation of the carbohydrates that significantly affect blood sugar. This distinction becomes particularly important in meal planning, as individuals may prioritize foods with lower net carb counts to manage their blood sugar levels effectively. Unveiling the net carb content of various foods empowers individuals to make informed dietary choices, allowing them to select options that align with their health and wellness goals.

What Are Total Carbs?

Total carbs, or total carbohydrates, is the sum of all types of carbohydrates present in a given food or beverage. These carbohydrates encompass sugar, starch, and dietary fiber. Understanding and tracking the total carbohydrate content of foods is crucial for individuals managing their carbohydrate intake, particularly those with conditions such as diabetes. By referencing the total grams of carbohydrates indicated on food labels, individuals can make informed decisions when it comes to managing their carbohydrate consumption and selecting suitable foods for their dietary needs.

How To Read A Food Label

Learning how to read food labels is essential for success on the keto diet. They can be a bit confusing. Let’s break it down:

On this label, you can see that for a serving size, there are 30 grams of total carbohydrates, 3 grams of fiber and 2 grams of sugar. In this case, the net carbs would be 30 (total carbs)-3 (fiber) equals 27 net carbs. Since this is regular sugar, it is counted in the total carb count.

Most packaged keto foods contain sugar alcohols. This can also be tricky to calculate. Sugar alcohols such as sorbitol, xylitol, lactitol, mannitol, erythritol, and maltitol are not counted as carbohydrates, as they are not digested. Allulose is usually not counted either. The label of the food you are eating will tell you more.

On this label, you can see that sugar alcohols are subtracted from the total carbs:

The total carbs are 19g-10g fiber-5g sugar alcohols, for a total of 4 grams of net carbs.

Reading labels for total or net carbs will become easier with practice. It’s really helpful to use a tracking app that will do all of the work for you.

When To Count Total Carbs

Some people on the keto diet count total carbs as the feel this is more accurate. But the keto diet doesn’t count fiber or sugar alcohols, so counting them is not accurate at all. It’s more of a personal choice.

If you are diabetic, your doctor might instruct you to count total carbs.

The American Diabetes Association (ADA) recommends that people with diabetes count total carbohydrates, not net carbs, when reading food labels. Net carbs are calculated by subtracting fiber and sugar alcohols from total carbohydrates, but the FDA doesn’t define net carbs and the ADA doesn’t use the term. The calculations may not be accurate because the type of fiber or sugar alcohols used isn’t indicated on the label, so their effect on blood glucose can’t be determined precisely. Fiber and sugar alcohols still have calories and can raise blood sugar, even if they are partially digested and absorbed.

You should always monitor your blood sugar before and after eating if you are diabetic.

Conclusion

Whether you decide to count total or net carbs is really a personal choice. One might yield better results than the other. It can be confusing to read labels to determine net carbs, so you might want to just count total carbs. It may also depend on what type of keto diet you are doing. If you are doing clean keto, than you won’t be using much in the way of pre-packaged foods. If you are doing dirty keto (like me) then you need to learn how to read labels in order to keep your carb count below 50 grams per day.

If you are diabetic, it’s best to follow the guidelines of your doctor. It is recommended that diabetics count total carbs. Monitoring your blood sugar on a regular basis is more important.

Whichever way you choose, the key to a successful keto lifestyle is consistency, dedication and long-term commitment.

Writer, blogger and 60 something housewife who is exploring the keto diet. Follow me on my journey of discovery. View all posts by Janice Schroeder

Originally published at https://fromcarbstoketo.com on August 3, 2024.