Carbs... what am I really looking for?

(Nina S. ) #1

Hello! Still new to keto (5 weeks in) but I was curious to know, when looking at “total carbs” on the nutritional labels, is that really the “total carb” I should be entering in my app in order to maintain under 20g/per day or am I supposed to deduct from the total carbs how ever many carbs out of that total is really protein or fiber (i.e. “total carb” on label states 6g of which 1g is protein and 2g is fiber-- so am I really eating 3g of sugar or am I eating 6g?

My husband is T1D and he is supposed to deduct fiber and protein if listed under total carbs but I am not sure the same concept applies to keto.

Please help!

(TJ Borden) #2

Protien is its own thing, it has nothing to do with carb totals.

Generally, it’s total carbs minus fiber (on US labels). If there are sugar alcohols, those can be deducted at half their value until you know which sweeteners affect you and how.

Depending on how your app is set up, it might already be deducting the fiber for you, so make sure you don’t deduct it twice.

(LeeAnn Brooks) #3

Total carbs are total carbs.
Net carbs are total carbs less fiber.

It depends on if you want to go by total or net.
Most do net.