Low-Carb Math: Net Carbs versus Total Carbs
Once you decide to start living low carb or keto, you have to learn a new kind of math about net carbs versus total carbs. This isn’t something that is listed on food packaging so follow along in this primer so you can understand the difference between the two and count macronutrients properly.
A closer look at net carbs versus total carbs
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Whether you are looking at the label for a sweetener or wondering how an avocado will fit into your macros or if it is worth making a loaf of low-carb bread, being able to understand carbohydrates is key. There is a lot of misinformation, however, and marketing agencies sometimes use that to their advantage.
In particular, understanding the difference between net carbs and total carbs is critical for individuals following a low-carb diet, such as the keto diet.
Total carbs
Total carbohydrates encompass all varieties of carbohydrates present in a food item. This measurement is commonly found on nutrition labels and is utilized by regulatory agencies for nutritional guidelines.
Carbohydrates are vital for energy and play a crucial role in nutrition. As macronutrients, they are present in a diverse range of foods and beverages, such as fruits and vegetables. The majority of carbohydrates are converted into glucose, which serves as the main energy source for the body’s cells.
“I calculate total carbs because it’s a more true representation of the calories you are eating. It’s very easy to underestimate the amount of calories consumed when calorie counting for things like macros or dieting if you count net carbs.”
— Samantha Erb, Everyday Family Cooking
Net carbs
In contrast, net carbs are determined by subtracting dietary fiber and, in some cases, sugar alcohols from the total carbohydrates. This calculation is based on the idea that dietary fiber and sugar alcohols are not completely absorbed by the body, resulting in a minimal effect on blood sugar levels.
As a result, those monitoring their carb intake for blood sugar control or weight loss may choose to focus on net carbs to guide their food choices. Bear in mind that sugar alcohols have no relation to alcoholic beverages as they do not contain ethanol.
The difference between these two carbohydrate measurements has sparked discussions regarding their effects on metabolism and overall health. Some believe that net carbs offer a more precise reflection of a carbohydrate’s influence on the body. However, it’s important to take individual dietary needs into account.
Net carbs explained
To calculate your net carbs, subtract the amount of dietary fiber and sometimes sugar alcohols from the total carbohydrates.The formula is as follows:
- Net Carbs = Total Carbohydrates – Dietary Fiber – Sugar Alcohols (if applicable)
For instance, if a food has 30 grams of total carbohydrates, including 5 grams of fiber and 10 grams of sugar alcohol, the net carbs would be 15 grams. Some people subtract off only half of the sugar alcohol, so it is best to see what works for your body.
Total carbs overview
Total carbohydrates represent the total of all carbohydrate types in food, including sugars, starches, fiber, and sugar alcohols. They serve as a primary energy source for the body and are essential for various functions.
Carbohydrate components
- Sugars: Simple carbohydrates that are quickly absorbed by the body.
- Starches: Complex carbohydrates that are broken down into sugars over time.
- Fiber: A type of carbohydrate that the body cannot digest. You’ll find this macronutrient in fiber-rich foods such as beans and vegetables.
- Sugar alcohols: A type of carbohydrate that the body partially absorbs and metabolizes more slowly than simple sugars.
Sugar alcohols
A sugar alcohol is a type of sugar that has an alcohol group attached to its structure. You’ll know that you’re dealing with a sugar alcohol if the name has the OL suffix. Common examples include:
- erythritol
- sorbitol
- xylitol
Don’t be mislead about net carbs
Manufacturers may use the concept of net carbs to create a misleading health halo around their products. Food packaging might highlight net carbs while obscuring the total carb content, which could misguide uninformed consumers. That’s why it’s important you understand low carb math and how to calculate net carbs from total carbs on your own.
Portions of this article originally appeared on Food Drink Life.