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What are net carbohydrates and how do you calculate them?
Have you ever wondered why so many enthusiasts of the ketogenic diet pay attention not only to the amount of carbohydrates consumed, but also to so-called 'net carbohydrates'? In this article, we will take a closer look at this issue, dispelling any doubts and providing practical information on why calculating net carbohydrates is crucial to successfully implementing a ketogenic diet. Learn the ins and outs of this concept and how to calculate them correctly to reap the maximum benefits of a ketogenic diet.
What will you learn from the article?
What are net carbs?
In the ketogenic diet, the concept of net carbohydrates or, in other words, assimilable carbohydrates plays a key role. These are carbohydrates that are fully absorbed and digested by the body.
What does not belong to net carbohydrates?
- Dietary fibre – present mainly in raw fruit, vegetables, cereal products and pulses, plays an important role in regulating digestive processes, improves intestinal function, increases the feeling of satiety and helps cleanse the body.
- Sugar alcohols, also known as polyols – these include xylitol, erythritol, stevia, maltitol and sorbitol, acting as a sugar substitute. It is important to know that not all sugar alcohols are equal. Studies show that 90% of erythritol is excreted in the urine[1], while sorbitol and maltitol, on the other hand, actually have a large effect on blood sugar levels and are partially digested by the body[2].
How do you calculate net carbohydrates?
To maintain a state of ketosis on a ketogenic diet, knowledge of the concept of net carbohydrates and the ability to control their intake is undeniably important.
In simple terms, net carbohydrates can be calculated using a simple equation:
Total carbohydrate – fibre – sugar alcohols (polyols) = net carbohydrate
As you already know, erythritol is not metabolised by the body, so for the purposes of the calculation it is not taken into account.
How to calculate net carbohydrates – example:
To enable you to understand the calculation of net carbohydrates in products, let’s calculate the carbohydrate content using a specific example – in this case, avocados.
The macronutrients of interest are the amount of total carbohydrates: 17 g, the amount of fibre: 13 g and amount of polyols: 0 g.
Let’s base these values on the equation:
17 g – 13 g – 0 g = 4 g
Using a simple calculation, we know that the amount of net carbohydrates in an avocado is 4 g.
The second example is Keto Chips, containing 5.9 g of total carbohydrates, 4.8 g of fibre and 0 g of polyols in a packet.
5.9 g – 4.8 g – 0 g = 1.1 g
The amount of net carbohydrates in Keto Chips is 1.1g.
Why calculate net carbohydrates?
Calculating net carbohydrates is important because it allows you to precisely control the amount of carbohydrates consumed that actually affect blood glucose levels. Unlike the total carbohydrate pool, net carbohydrates are those that the body actually assimilates. By limiting net carbohydrate intake to an individually selected amount, such as 20-30g per day, it is possible to include fibre-rich vegetables and fruit in the diet. Understanding the difference between net and gross carbohydrates enables a balanced approach to diet, eliminating unnecessary restrictions and minimising the risk of nutrient deficiencies.
Correctly calculating net carbohydrates and determining how much carbohydrate you should eat on keto is therefore a key tool for an effective and healthy ketone diet.
Where can I find a table with net carbohydrates?
We have prepared detailed data on the net carbohydrate content of a wide variety of foods that have been collected and made available. Our database covers a wide range of foods, from vegetables and fruit to meat products and dairy. With this information, it will be possible to accurately track net carbohydrate intake and accurately plan diets taking into account individual preferences and dietary requirements.
Table with net carbohydrates
Summary
We hope that through this article you have gained valuable knowledge about the role and importance of net carbohydrates in the ketogenic diet. You now know that calculating net carbohydrates is crucial to the successful application of the diet.
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