Total Carbohydrate Count Example
Lets say you eat a food that contains 15g of total carbs and 10g of fiber.
The net carbs/total carbs would then be calculated by subtracting the fiber count from the total carb count, which is 5 g.
So there are only 5 grams of net carbs per serving, even though the total carb content is a lot higher.
This is why it is important for people with diabetes or other health conditions to pay attention to the net carb and total carb content of certain foods when trying to control their blood sugar levels or lose weight.
It also means that they need to factor in insoluble fiber and glycerol contents because these substances will have a limited impact on your blood sugar levels and should not be considered as net carbs/total carbs.
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Happy Belly Peanut Oil Amazon Brand
The Happy Belly brand is just one of 24 featured brands owned by Amazon, such as Amazon Basics and Amazon Fresh.
The peanut-based cooking oil can be used to cook and fry while on a keto diet. There are no carbohydrates and 130 calories in it.
With almost the same features you can also try La Tourangelle, Roasted Peanut Oil.
- No melting required pourable at room temperature
- No trans fat or added coloring
- with zero trans fat, cholesterol-free
- 100% peanut Oil: 1 gallon of pure peanut oil
- one of the healthiest oils
- brings a deep nutty flavor to every meal
My Experience With Net And Total Carbs:
At the beginning of my keto journey, I wasnt aware of these 2 ways of counting carbs. Then I did some research about it and Ive decided to start counting the net carbs.
I can have more variety in my daily nutrition and this keeps me on track and focused on the low carb life. I can have keto pizza and other keto treats when I feel it. In order to not good overboard, I track my food to make sure I am not introducing a crazy amount of carbs and calories.
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Total Carbs Versus Net Carbs
Total carbs mean exactly that. It is the total sum of all your carbs for the day. You would use some form of tracking to calculate what you eat in a day and look up the nutritional information for each of those foods eaten.
Net carbs are not the same as total carbs because in order to calculate net carbs you must first know the dietary fiber in a given food. Once you know both the fiber and total carbs, you then subtract. Here’s a great example given from Ketomojo.com
1 cup of cauliflower rice contains 4.8 grams of total carbs and 3.2 grams of fiber. So, to get its net carbs, you subtract the fiber from the total carbs , which leaves you with 1.6 grams of net carbs
Dr. Stephen Finney and the Virta Team recommend no more than 30 total carbs per day to get in and stay in nutritional ketosis.
The recommended carb limit from Ruled.com, is 35 total grams a day, which they believe should be enough to get you into ketosis. They mention other factors that could also be contributing or hindering you from getting your body to produce ketones, like exercise and stress.
At Trifectanutrition.com, they state that the more active you are, for example how regularly you do high intensity workouts, the more carbs you can effectively use. They recommend keeping your carbs to under 50 grams per day, which they believe will be enough to promote ketosis in most people.
What Are Total Carbs
Total carbs refer to the whole number of carbs found in the foods you eat.
Its easy to remember if you think of total carbs as the total grams of carbohydrates, including starches, sugar, and grams of fiber.
Theres no subtraction or mathematical formula to be applied when assessing your total carb count.
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How Much Weight Can You Lose On The Keto Diet
Theres no doubt that a ketogenic diet may help spur weight loss and anecdotal reports of drastic transformations are easy to find. I have clients who have lost a significant amount of weight on a keto diet, but they were obese when starting and had quite a bit of fat to lose. These individuals have fairly drastic body transformations, says Keatley.
In a study published in February 2017 in the Journal of Clinical Endocrinology, 20 people with obesity who followed a very low calorie keto diet for four months lost an average of 44 pounds , mainly from body and visceral fat. In another study published in February 2017, in Nutrition Metabolism, normal-weight adults who followed a non-energy restricted keto diet for six weeks lost about 4 lb in both fat and lean body mass.
But long-term studies show that theres not much of a difference in weight loss between keto and other diets. One meta-analysis published in October 2013 in the BMJ compared adults on a ketogenic diet with those on a conventional low-fat diet. After at least a year, those on the keto diet lost an additional two pounds compared with the group who slashed fat. The bottom line is that diets, including keto, may help you lose the same amount of weight in the long run. With that news, know that there may be a better option out there for you, says Keatley.
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Net Carbs Fiber And Sugar Alcohols
The carbohydrates subtracted in the net carb formula include both fiber and sugar alcohols. Foods that are low in net carbs are usually low-GI and tend to either be high in fiber, high in sugar alcohols or have a combination of both.
Low-GI or low-impact carbohydrates are digested at a much slower rate. Due to this prolonged release of glucose into your bloodstream, insulin spikes are less likely to happen, resulting in sustained energy levels.
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Net Carbs And Fiber: Are Fibers Truly Ketogenic
Weve all seen it on food labels: Only 2 net carbs or Low net carbs. But what does this truly mean? What are net carbs, and why does it matter? Are all net carbs created equal, or are we stretching those claims a bit too much? After reading through this article, I think you will agree that there is a pressing need to educate on the precise definition of net carbs, and what exactly constitutes a true fiber.
This topic is very personal to me. I have family members who are severely overweight, some of whom are diabetic, and others who are dealing with a multitude of autoimmune diseases. The only thing that upsets me more than misleading supplement facts is misleading information that is placed on nutritional labels, which can often leave the consumer unaware of the metabolic response that food actually has on the body.
The purpose of this article is to help educate both companies and consumers on what accurately constitutes net carbs and how different fiber sources impact critical biological responses involving glucose and insulin.
What Does 30 Grams Of Carbs Look Like
As stated earlier, most keto dieters consume between 25-50 grams of carbs per day when following a 2,000-calorie diet. For most people, the average seems to be 30 grams of net carbs per day. But what do 30 grams of carbs actually look like?
Below, youll find examples of how to hit your 30-gram carb limit on keto both in healthy and not-so-healthy ways.
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How Stress Impairs Ketosis And Decreases Your Keto Carb Limit
Stress increases the levels of stress hormones like cortisol in the blood. It doesnt matter where the stress comes from , it all causes the same hormonal response.
One of the hormones that is released in response to stress is cortisol. Cortisol increases the activity of gluconeogenesis to raise blood sugar levels, while simultaneously decreasing insulin sensitivity. This combination of actions causes more blood sugar to hang out in the blood for longer periods of time, which shuts down the bodys need to produce ketones.
Cortisol, however, is not the enemy. It provides us with the boost of energy we need to start the day and power through exercise and stressful situations. Problems will only arise when the body rarely stops secreting cortisol because the mind is always stressing about something.
Not sure if stress is a problem for you? Heres a list of common stressors that can keep you from ketosis:
- Exercising too much
- Beating yourself up for past mistakes
- Overwhelming yourself with work and never taking breaks
As these and other stressors accumulate in your life, your stress hormones remain elevated throughout the day. This limits your ability to produce ketones, lose fat, and maintain muscle mass three things that you want to avoid at all costs on the ketogenic diet. No keto carb limit can save you from these adverse effects. You must take responsibility for mitigating your own stress.
List Of Carbs You Can Consume On Keto
Now that you understand which foods should be avoided entirely, lets talk about the best Ketogenic-friendly carb sources you can still incorporate into your diet plan.
Some of the foods listed below still contain some carbohydrates, so its best to be sure to read labels and carefully track your intake so you dont overdo it, especially if youre a beginner.
#1. Cocoa Powder and Dark Chocolate
Cocoa powder and dark chocolate are great alternatives to eating sugary chocolate bars. Theyre a great source of antioxidants. Chocolate is even considered a superfood, because it contains essential nutrients to help you stay healthy.
Dark chocolate also has flavanols, which have been linked to reducing the risk of heart disease by lowering your blood pressure.
Its important to only consume dark chocolate that contains 85% cocoa or more. Anything less usually contains other higher carbohydrate ingredients that could potentially interrupt ketosis.
Tip: A great low-carb snack you can make with cocoa powder or dark chocolate is a Keto Coconut-choc Fat Bombs. Simply add cocoa powder into a bowl with almond butter and coconut oil and put it in the microwave or heat on a stovetop and stir until it becomes a consistent liquid. Then place it in the freezer for half an hour and you’ll have a tasty, sweet low-carb snack! Add a little stevia if you need a little more sweetness. Read about more Keto snack ideas here.
#2. Low-Carb Vegetables
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Can I Eat Snacks Like Popcorn Oatmeal And Yogurt On Keto
Unfortunately, high-carb foods like popcorn or oatmeal probably wont fit in the keto diet. One cup of air-popped popcorn contains 5 g of net carbs, which may be ¼ of your carb allotment for the entire day. Its also worth mentioning that one cup of popcorn is not a large serving it contains just 30 calories and no fat, so it wont be filling. Oatmeal likely doesnt fit, either. About ¼ cup of plain dried oats has 12 grams of net carbohydrates for 77 calories and just one gram of fat.
As for yogurt, it depends on what type you choose and whether its keto-compliant. About half of a 7 oz container of Fage plain 5 percent milkfat Greek yogurt, for instance, contains 3 g of carbohydrates. Remember to choose plain versions, as flavored will add more sugar .
Better keto-compliant snacks include nuts , seeds , and small amounts of low-carb fruits like berries, says Whitmire. Beef jerky and nonstarchy veggies such as broccoli and cucumbers are other good snack options on keto.
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Net Carbs Vs Total Carbs
To understand how to count carbs on Keto, we should first start by explaining the difference between net carbs and total carbs.
Total carbs are exactly what it implies, all the different forms of carbs in your meal. Check out a few nutrition labels to see that under Total Carbohydrates you see all the fiber, starches, and sugar content that comprises it.
Net carbs only include carbs that we digest fully.
You have to be careful though, because there is no legal definition of net carbs and food manufacturers have invented it to sell more of their products.
The FDA only recognizes the Total Carbohydrates that appear on the nutrition labels.
Why is that important?
The problem is with processed food that give you the impression you can eat as much as you want by subtracting sugar alcohols and fiber.
There is not enough conclusive research, and anytime you are dealing with blood sugar, you should be very careful.
This confuses the average dieter or someone with a medical condition, such as diabetes.
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What Is Insoluble Fiber
Insoluble fiber cannot be absorbed and does not influence blood sugar or ketosis. Plant foods containing insoluble fiber include nuts, seeds, berries, and vegetables.
Consuming plenty of insoluble fiber is great for bowel health and it can also help long-term to maintain healthy blood sugar levels 00045-5/pdf” rel=”nofollow”> 2).
What Are Net Carbs
Net carbs are the carbs you have left when you subtract fiber and sugar alcohols from the total carb count in a food. In most cases, this leaves you with total sugar. This carb counting approach comes from the understanding that fiber and most sugar replacements should not cause a spike in blood sugar.
While this seems like a logical approach to managing carbohydrate intake, it may not be the best approach for everyone.
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How Does Fiber Affect Your Carb Macros
Dietary fiber is the indigestible part of plant foods, and it plays many roles aside from keeping your bowel movements regular. It can also help to keep your cholesterol down, stabilize blood sugar and promote weight loss.
Registered Dietitian Rebecca Toutant, RD, says, Fiber is a part of fruits, vegetables, and grains that our bodies cannot convert to energy. It passes through the GI system largely undigested. Along the way, it acts like a brush to clean out the intestine.
Fiber can be categorized as soluble or insoluble. Your body needs both forms to thrive.
What is the difference between the two types? And does it matter which kind you eat when youre tracking your carb macros?
First, well glance at how soluble and insoluble fiber differ.
How Many Carbs Should You Eat On A Keto Diet To Lose Weight
Ketosis is a metabolic state that causes your body to use ketones for fuel instead of glucose. When your body is using ketones, it is burning fat for fuel. For weight loss on a ketogenic diet, limiting your daily carb intake will get your body into ketosis helping you to lose weight without feeling hungry all the time.
The controversy among most experts is the daily intake of carbohydrates that will allow your body to get into this metabolic state to produce ketones. The daily amount of carbs for effectively getting into ketosis greatly varies among different people and can range anywhere from, less than 20, to as much as 100 carbs per day.
The other controversial topic is whether net carbs or total carbs are better for weight loss and again this varies among individuals depending on many other factors like your daily activity level, health issues, genetics and lifestyle.
Some argue that women need more carbs than men in order to keep their hormones balanced. Ketogenic expert Maria Emmerich, from mariamindbodyhealth.com, shares her expert knowledge as to why you don’t need carb ups to keep your hormones balanced.
Using a keto calculator can take the guess work out of finding your personal macros for weight loss. I love . She also takes into account using a Protein Sparing Modified Fast some days of the week. Ketogains Keto Calculator is great as well, and they both prioritize protein for weight loss.
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How Many Carbs Do You Actually Eat On A Keto Diet
A keto diet is generally made up of 70 to 75 percent fat, 20 to 25 percent protein, and 5 to 10 percent carbohydrates, says Jill Keene, a registered dietitian nutritionist in private practice in White Plains, New York. The exact number of grams of carbohydrates will be different for everyone, but is generally around 20 to 50 g per day. Many people on a keto diet count net carbs, which is total carbs minus fiber. Fiber isnt counted in the carbohydrate total, because its not digested. Either way, this number of carbs is very low and requires careful planning. Eating a little fruit, starchy vegetables, sugary foods, or whole grains can easily kick you out of ketosis.
How To Improve Your Nutrition With Net Carbs
Even though low carb diets are popular and can be successful in promoting weight loss and improving overall health, many carbohydrates provide rich sources of nutrition – especially fruits, vegetables, and whole grains.
Using net carbs can allow additional room in your low carb diet for more nutrition from healthy carbs including:
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How Keto Adaptation Changes Your Ketone Burning Abilities And Your Carb Limit
Everybody can adapt to burning ketones for fuel. In the process of keto adaptation, the mitochondria becomes more efficient and starts replicating itself. This provides most cells with the ability to use ketones as their primary energy source instead of sugar.
These adaptations allow the body to shift into ketosis more quickly than when you first started the ketogenic diet. Also as an added bonus the more keto adapted you are, the more carbs you will be able to eat while remaining in ketosis.
The best way to take advantage of keto adaptation is by staying on a strict ketogenic diet for at least 3 to 6 months before trying anything fancy with your carb intake.
There are also a couple of other factors that can improve or impair your bodys ability to adapt to the ketogenic diet that you should be aware of. These factors include exercising, eating the right amount of protein, and mitigating stress.