The keto diet (short for ketogenic diet) is a low-carb, high-fat diet aimed at helping individuals achieve a healthier lifestyle by consuming fewer carbs. As carbohydrates contribute to increased glucose levels and higher insulin production, the keto diet helps people maintain stable blood sugar levels and lose weight efficiently. One of the most important aspects of the keto diet is calculating net carbs, and this article aims to guide you step-by-step through this process.

What are net carbs?

Net carbs are the number of carbohydrates in a food item that your body can actually digest and use for energy. They’re calculated by subtracting the grams of fiber and sugar alcohols (if present) from the total grams of carbohydrates in a food product. Since fiber and certain sugar alcohols don’t generally impact blood sugar levels, they’re not included in the net carb count.

Step-by-step guide to calculate net carbs:

1. Find total carbohydrates: Start by identifying the total carbohydrate content of a food item. This information can be found on a product’s nutritional label or online for unprocessed foods.

2. Identify dietary fiber content: Next, find out the amount of dietary fiber present in the food item. Dietary fiber can also be found on nutritional labels or online databases.

3. Determine sugar alcohol content (if applicable): Sugar alcohols are low-calorie sweeteners used in some food products as sugar replacements. If your food item contains sugar alcohols such as erythritol, xylitol, or sorbitol, note their quantities as well.

4. Calculate net carbs: Subtract dietary fiber and sugar alcohols from the total carbohydrate count to obtain net carbs

Net Carbs = Total Carbohydrates – Dietary Fiber – Sugar Alcohols

For example, if a food item contains 25 grams of total carbohydrates, 5 grams of dietary fiber, and 7 grams of sugar alcohols, the net carb count would be:

Net Carbs = 25g (Total Carbohydrates) – 5g (Dietary Fiber) – 7g (Sugar Alcohols)

Net Carbs = 13g

Keep in mind that the keto diet typically recommends consuming no more than 20-50 grams of net carbs per day. To achieve this goal, make sure to calculate the net carb content of all the food items you consume.

Conclusion

To properly follow a keto diet and maintain ketosis, understanding and calculating net carbs are critical. Using the steps outlined above, you can easily determine the net carb content of your food, helping you make informed decisions about your daily carbohydrate intake. By doing so, you can optimize your ketogenic experience and enjoy the numerous health benefits this dietary lifestyle offers.