The ketogenic or “keto” diet requires that carbohydrate intake is restricted to only 20-50 grams of net carbs per day. This very low carb intake induces a metabolic state called ketosis where the body burns fat for energy.
But what exactly are “net” carbs? And how do you calculate them to accurately track intake on keto?
This article will cover everything you need to know about total carbs, fiber, sugar alcohols, and how to determine net carb counts. We’ll also look at the best calculators and apps to make tracking easy. Let’s dive in!
What are Net Carbs?
To understand net carbs, you first need to know the difference between total carbs and net carbs:
- Total carbs: This is the total gram amount of carbohydrates listed on a food label. However, not all carbs impact your health in the same way.
- Net carbs: The actual amount of digestible or usable carbs that affect blood sugar levels. This is calculated by subtracting fiber and sugar alcohols from total carbs.
Net carbs provide a much more accurate indicator of how many digestible carbohydrates from a food will be absorbed and impact ketosis.
So while a food may contain 15g total carbs, once you subtract non-digestible fiber and sugar alcohols, the net carbs may only be 5g. This makes the food much more keto friendly.
How to Calculate Net Carbs:
Net Carbs = Total Carbs – Fiber – Sugar Alcohols
- Gram of Total Carbs: Found on nutrition label
- Fiber: Listed under Total Carbs on label
- Sugar Alcohols: Found under Total Carbs on label
To get net carbs:
- Look at the Total Carb amount (grams)
- Subtract Fiber (grams)
- Subtract Sugar Alcohols (grams)
The result is your net carbs!
Let’s look at an example:
Food label shows:
- Total Carbs: 15g
- Fiber: 5g
- Sugar Alcohols: 5g
Calculation:
- Total Carbs: 15g
- Fiber: – 5g
- Sugar Alcohols: -5g = 5g net carbs
So for that food there are 5g of net digestible carbs per serving, not 15g.
Why Net Carbs are Important on Keto
Counting net carbs instead of total carbs allows you to take advantage of the health benefits of fiber and sugar alcohols while staying in ketosis. Here’s why they get excluded:
Fiber
Fiber does not impact blood sugar or insulin much because it is not fully digested and absorbed. Subtracting fiber gives a more realistic view of carbs.[1] Fiber also slows digestion, fills you up, and provides prebiotic fuel for healthy gut bacteria.[2]
Sugar Alcohols
Sugar alcohols like erythritol, xylitol, and maltitol are low calorie sweeteners that are only partially absorbed and don’t significantly raise blood glucose levels.[3]
Should All Sugar Alcohols be Subtracted?
No. Some sugar alcohols are fully absorbed and will impact ketosis.
The most common keto-friendly, low glycemic sugar alcohols to subtract are:
- Erythritol: Subtract fully (subtracts 1g carb per 1g of erythritol)
- Xylitol: Subtract half (subtracts 0.5g carb per 1g of xylitol)
- Maltitol: Subtract half
- Allitol: Subtract fully
Higher glycemic sugar alcohols to NOT subtract include:
- Maltitol syrup
- Lactitol
- Isomalt
- Mannitol
- Sorbitol
These impact blood sugar similarly to regular sugar. For optimal ketosis, DO NOT subtract these or you may exceed carb limits.
Common Keto Foods Low in Net Carbs
Here are some of the best low net carb keto foods to build your diet around:
Non-starchy vegetables: Leafy greens, zucchini, broccoli, cauliflower, peppers, green beans, asparagus, etc.
Avocados: 2g net carbs per half
Nuts and seeds: Almonds, walnuts, pecans, chia seeds, flaxseeds. Limit to 1-2 oz portions.
Animal foods: Meat, poultry, eggs, salmon, tuna, trout.
Full-fat dairy: Greek yogurt, heavy cream, hard cheeses.
Berries: Raspberries, blackberries, strawberries. around 4g net carbs per 1⁄2 cup.
Shirataki noodles: Made of fiber from the konjac plant.
Hearts of palm: 2g net carbs per 1⁄2 cup.
When checking labels, look for low net carb counts. Avoid added sugars that add to total carbs without fiber benefits.
Keto Macro Ratio for Weight Loss
In addition to limiting net carbs, the keto diet consists of:
- Fat: 70-80% of total daily calories
- Protein: 15-20% of calories
- Net carbs: 5-10% of calories
Following this high fat, moderate protein, low carb ratio helps ensure your body stays fueled and in ketosis. Calorie needs are based on individual factors like activity, age, and sex.
How Many Net Carbs Per Day on Keto?
The recommended daily net carb intake for ketosis is:
- Total carbs: 20- 50 grams of net
- Net carbs: 20-30 grams is optimal
The fewer carbs you eat, the faster you’ll enter ketosis. To start, aim for 20-25g net carbs or less until your body adapts, then can increase to 50g daily maximum.
Consuming many carbs such as more than 50g net carbs daily will likely prevent ketosis based on most people’s threshold.[4]
Tracking Net Carbs with a Keto Calculator
Deducting fiber and sugar alcohols manually from total carbs can get tedious. Luckily, there are keto calculators that make it easy!
To find your macros and track net carbs in one place, check out apps like:
MyFitnessPal
Lets you set custom macros and will subtract fiber automatically. One of the most popular calorie and carb counters.
Cronometer
Provides detailed nutrition data and macros. Allows custom keto goals. Great for micronutrient tracking.
Senza
Specifically designed for keto and low carb diets. Features barcode scanning and macro tracking.
Carb Manager
User-friendly design. Scans labels and stores favorite meals. Can save custom foods.
Fooducate
Rates the healthiness of foods and provides a net carb button. Helps identify added sugars.
Ketodiet App
Created specifically for calculating net carbs on keto. Large database of keto foods. Easy to use.
Experiment with a few to find the keto calculator app that works best for your needs.
Keto Diet Variations
There are a few different forms of the keto diet that alter the carb amounts:
Standard Ketogenic Diet (SKD)
This is the standard keto diet plan. Requires strict carb restriction of 20-50g net carbs daily. Best for rapid weight loss.
High Protein Ketogenic Diet
Focuses on higher protein intake (~35% calories) and less fat for building muscle mass. Carbs still limited to 30-50g net.
Cyclical Ketogenic Diet (CKD)
Involves 1-2 days a week of eating higher carbs to restore glycogen and provide a metabolic break from ketosis. Net carbs are limited to 50g or less on keto days.
Targeted Ketogenic Diet (TKD)
Adds extra carbs around workouts, usually 25-50g. Remainder of calories from fat. Helps athletes maximize gym performance.
No matter which approach you take, using net carb counts ensures accuracy for maintaining ketosis within carb limits.
Testing If You’re in Ketosis
Here are some simple ways to check if you’ve achieved ketosis:
1. Check for Weight Loss
Steady loss of a couple pounds per week often indicates you’ve reached ketosis and are tapping into fat stores.
2. Measure Ketones
Home urine test strips like Ketostix analyze ketone levels. Higher readings confirm carb restriction is inducing fat burning ketosis.
3. Observe How You Feel
Signs like reduced appetite, high energy, mental clarity and lack of cravings for sweets means your body has adapted to ketones for fuel.
Potential Benefits of Keto
Some benefits reported on a well-formulated low carb ketogenic diet include:
- Increased weight loss, especially visceral belly fat [5]
- Improved insulin sensitivity and blood sugar regulation [6]
- Lower triglycerides and improved cholesterol levels [7]
- Reduction in metabolic disease risk factors [8]
However, potential side effects can include “keto flu”, constipation, nutrient deficiencies, fatigue, and low blood sugar when transitioning. Proper hydration, electrolytes, and supervision is recommended. [9]
Development of Keto for Epilepsy
Interestingly, the keto diet was first developed in the 1920s to reduce seizures in epilepsy, especially among children.
The diet evokes similar metabolic changes to fasting which early research discovered could significantly reduce frequent seizures. It is still an effective medical nutrition therapy for epilepsy today.[10]
For weight loss and other health goals, a well-formulated low carb keto eating plan tailored to the individual often produces benefits. Tracking net carbs instead of total carbs provides more accuracy for results.
Should You Try Keto?
As with any restrictive diet, medical guidance is advised when changing your way of eating significantly. While keto appears beneficial for some conditions like type 2 diabetes, it may be contraindicated for certain individuals.
Potential risks include nutritional deficiencies long term without enough fruits, vegetables and whole grains. Consult your physician and work with a registered dietitian knowledgeable in keto to create a safe, balanced eating plan if looking to try it.
Key Takeaways
- Net carbs are calculated by subtracting fiber and sugar alcohols from total carbohydrates. This represents digestible carbs that affect ketosis.
- Aim for 20-50g net carbs maximum each day to induce ketosis for weight loss or health benefits.
- Counting net carbs allows you to take advantage of fiber and low glycemic sugar alcohols.
- Choose foods that are low in net carbs like non-starchy vegetables, avocados, nuts, seeds, eggs, and meats.
- Keto calculators and food tracking apps make finding net carbs easy.
- Potential benefits of a low carb keto diet include weight loss, lowering blood sugar, and reduced disease risk factors. However, medical guidance is advised.
- Restricting carbs can support ketosis but should be done sustainably with a focus on nutrition quality.
FAQS
How do I calculate net carbs?
To calculate net carbs, you need to subtract the grams of fiber from the total grams of carbohydrates in a food item.
What are net carbs?
Net carbs, also known as “digestible carbs,” are the carbohydrates that actually impact your blood sugar levels. They are calculated by subtracting the grams of fiber from the total grams of carbohydrates.
Why do people count net carbs on the keto diet?
Counting net carbs is important on the ketogenic diet because it helps you track the carbohydrates that can potentially kick you out of ketosis. By focusing on net carbs, you can ensure that you stay within your daily carb limit while still enjoying a variety of foods.
How many net carbs should I aim for on the keto diet?
The number of net carbs you should aim for on the keto diet may vary, but typically it is recommended to consume 20-50 grams of net carbs per day. This range allows most people to stay in ketosis and experience the benefits of a ketogenic lifestyle.
Is alcohol allowed on the keto diet?
While alcohol is not strictly forbidden on the keto diet, it is important to be mindful of the carb content in alcoholic beverages. Most alcoholic drinks contain some carbohydrates, so it’s best to choose low-carb options and consume them in moderation.
Can I follow the keto diet without counting net carbs?
Counting net carbs is a key component of the keto diet. It helps you ensure that you are getting the right balance of macronutrients and staying within your daily carb limit. While it’s possible to follow a low-carb or high-fat diet without specifically counting net carbs, tracking your net carb intake can enhance your results on the ketogenic diet.
How can I calculate net carbs for keto using a macro calculator?
You can calculate net carbs for the keto diet using a macro calculator. These calculators allow you to input your daily carb limit, and they automatically subtract the grams of fiber from the total grams of carbohydrates to give you your net carb count.
What are some low-carb foods on the keto diet?
Some low-carb foods that are suitable for the keto diet include meat, fish, eggs, non-starchy vegetables, healthy fats, and some dairy products. It’s important to focus on whole, unprocessed foods and avoid foods that are high in carbohydrates.
How do I know if a food is keto-friendly?
To determine if a food is keto-friendly, you can check the nutrition label for the total grams of carbohydrates and fiber. Subtract the grams of fiber from the total grams of carbohydrates to calculate the net carbs. If the net carbs fit within your daily limit, the food can be considered keto-friendly.
Can I have unlimited calories on the keto diet as long as I stay within my net carb limit?
While the focus on the keto diet is primarily on limiting carbohydrates, it’s still important to be mindful of your total calorie intake. While you don’t necessarily have to count calories, consuming excessive calories can hinder weight loss progress, even if you stay within your net carb limit.