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When it comes to following a keto diet, one of the key things to keep in mind is the concept of net carbs. But what exactly are net carbs, and how do you calculate them? Net carbs are the total amount of carbohydrates in a food item minus the amount of fiber and sugar alcohols. This means that when you eat a food with a high fiber content, such as vegetables or nuts, the fiber can actually cancel out some of the carbs. Sugar alcohols, which are commonly found in sugar-free candies and gum, can also be subtracted from the total carb count. To calculate net carbs, simply take the total number of carbs in a food and subtract the grams of fiber and sugar alcohols. For example, if a food has 20 grams of carbs, 5 grams of fiber, and 2 grams of sugar alcohols, the net carb count would be 13 grams. It’s important to pay attention to net carbs when following a keto diet because the goal is to keep your carb intake low in order to enter a state of ketosis, where your body burns fat for energy instead of carbs. Depending on your specific macronutrient goals, you may aim for a certain number of net carbs per day. But how do you know how many net carbs are in the foods you’re eating? This is where tools like nutrition labels and online databases come in handy. Many packaged foods will list both total carbs and fiber, making it easy to calculate the net carb count. For fresh foods like fruits and vegetables, you can use online databases like the USDA Food Composition Database to find the carb and fiber content. Another helpful tool is a food scale, which allows you to measure out precise portions of food and calculate the exact amount of net carbs. When in doubt, it’s always better to overestimate the carb count to make sure you’re staying within your goals. At the end of the day, keeping track of net carbs is just one piece of the puzzle when it comes to following a successful keto diet. It’s important to also focus on getting enough healthy fats and protein, staying hydrated, and listening to your body’s hunger and fullness cues. And don’t forget to indulge in delicious keto-friendly treats every now and then! So there you have it, a brief overview of net carbs and how to calculate them. With a little bit of practice, tracking your net carb intake will become second nature and you’ll be on your way to keto success. Happy eating!
How to Calculate Net Carbs
To calculate net carbs, simply take the total number of carbs in a food and subtract the grams of fiber and sugar alcohols.
Why Net Carbs Matter on Keto
It’s important to pay attention to net carbs when following a keto diet because the goal is to keep your carb intake low in order to enter a state of ketosis, where your body burns fat for energy instead of carbs.
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