how to figure out your net carbs Carbs understanding nutrition labels categories updated january general last posted

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If you’ve ever tried the Keto Diet or are thinking about starting, you’ve probably heard the term “Net Carbs” thrown around. But do you know what they are and how to calculate them?

What Are Net Carbs?

In simplest terms, Net Carbs are the total amount of carbohydrates in food minus the fiber and sugar alcohols (if applicable). For example, let’s say you are looking at a nutrition label for a food that has 20g of total carbohydrates, but also has 5g of fiber and 2g of sugar alcohols. To calculate the Net Carbs, you would subtract the fiber and sugar alcohols from the total carbohydrates: 20g - 5g - 2g = 13g Net Carbs.

Keto Diet GuideWhy Are Net Carbs Important?

When following a Keto Diet, it’s important to keep your Net Carbs within a certain range, typically 20-50g per day. This is because the goal of the Keto Diet is to achieve a state of ketosis, where your body is burning fat for fuel instead of carbs. Consuming too many carbs, even if they are “healthy” carbs like fruits and vegetables, can kick you out of ketosis and slow down your progress.

Calculate Net CarbsHow to Calculate Net Carbs

Calculating Net Carbs takes a bit of practice, but once you get the hang of it, it becomes second nature. Here’s how to do it:

  1. Look at the nutrition label for the food in question.
  2. Find the total carbohydrates per serving.
  3. Find the fiber per serving.
  4. Find the sugar alcohols (if applicable) per serving.
  5. Subtract the fiber and sugar alcohols (if applicable) from the total carbohydrates.
  6. That’s your Net Carbs per serving!

Remember, keeping track of your Net Carbs is just one part of following the Keto Diet. Make sure to listen to your body, stay hydrated, and eat plenty of healthy fats to get the most out of this way of eating.

Happy calculating!

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