Total V Net carbs

(Mark) #1

Just looking at starting a Keto diet, but very confused by this.
Some sites claim fibre - carbs, some claim carbs - fibre to reach net?
But if you do either of these on a number of foods you actually get - carbs.
Surely this cannot be correct!
Therefore one surely should use total carbs? Just asking. Thanks

(Shanda) #2

Typically it is total carbs minus fiber. Depending on where you live though the ā€œtotal carbsā€ on the label might actually be the net carbs (with the fiber already removed) so you might want to check into that.

(Full Metal KETO AF) #3

Europe, Australia and Canada to my knowledge all list net carbs on labels. Itā€™s quite simple once you know the way if theyā€™re listed as total carbs. I also subtract sugar alcohols from total carbs if thereā€™s any. :cowboy_hat_face:

(Mark) #4

Ah that would make sense. Iā€™ll check. Thanks for the info

#5

To me, thatā€™s way too restrictive and for no reason.

Net is Total Carbs - Fiber - Sugar Alcohols.

(Rebecca šŸŒø Frankenfluffy) #6

Yes, this can be the case if youā€™re calculating from UK packaging and trying to subtract the fibre listed, when in fact on labelling here in UK fibre is not already counted as a carb in the first place (presumably itā€™s not considered digestible).

I donā€™t know where youā€™re based, but ā€˜total carbsā€™ on UK labels is what in the US would be considered ā€˜net carbsā€™. Over here (UK) fibre is not included in the carb breakdown in the first place, so should absolutely not be subtracted. Subtracting it could indeed in some cases result in a minus figure, as you say!

#7

Net carbs are basically ā€œdigestible carbsā€.

Generally, there are three things to be concerned about for net carbs:

  • Fiber. Most forms are not digestible, so they can generally be subtracted out.
  • Sugar alcohols vary in digestibility. Some, like erythritol, can be subtracted out completely. Others, like Xylitol and Sorbitol and Maltitol, still have over 2 calories per gram, so should really only be half-subtracted. A comparison of Glycemic Index for sweeteners.
  • Allulose is a sugar, but has nearly no digestible component (1/10th that of regular sugar). But because itā€™s listed on nutritional labels as part of the carbohydrates, thereā€™s no way to subtract it out (I think this is changing). But most products using Allulose will state the net carbs on their packaging.

Also, be aware that most countries outside of the USA already subtract out non-digestible carbohydrates on their labels, so you would do no subtracting. Thatā€™s why you can sometimes find nutritional labels where there are more fiber grams than carbohydrate grams.

(Pete A) #8

Use either or, and stick to it as a guide.

(Mark) #9

Yes Iā€™m in the UK and have just found out that the carbs listed Are net.
I did not know this.

Thanks everyone for all your help.
This now obviously makes sense.

(Rebecca šŸŒø Frankenfluffy) #10

No worries, Mark! Iā€™d never even heard of ā€˜net carbsā€™ until I started hanging out on US forums a couple of years ago - and Iā€™ve been carb counting since 1986 (when I was diagnosed with type 1 diabetes). To say I was extremely confused would be putting it mildly!

I know most of us look up carb counts online these days, so itā€™s important to know where the siteā€™s info is coming from. In books, too - the US-published carb counting books are rather different to ones published here.

All the best with your keto journey, @mole!

(Mark) #11

Many thanks Rebecca and you with yours. Mark