How Are Carbohydrates And Sugar Related
First off, all carbohydrates you consume break down into sugar and are absorbed into the bloodstream.
As your blood sugar levels rise, your pancreas releases insulin. This allows sugars to be transported into your cells to be used for energy.
On a normal diet, carbohydrates are our main source of energy, whereas fat is the primary source concerning the Keto diet.
Not all carbs are created equal though, and there are 2 forms of carbohydrates.
Complex carbohydrates aka starches are und in whole grains, starchy veggies, breads, and more. They also take longer to digest so gradually raise your blood glucose.
Simple Carbohydrates are easily broken down , and provide an essential source of energy.
They can tend to spike your blood sugar levels quickly and are present in healthy foods but also run rampant in in sodas, cookies, donuts, and other treats.
How To Figure Net Carbs:
So how do we figure net carbs? Well, thats where fiber comes into play. Fiber is a carbohydrate that your body cannot digest, and unlike other carbs, it does not cause insulin spikes or increase blood sugar levels. Fiber is a great thing because it slows down the absorption of other carbohydrates in your digestive tract and helps keep blood sugar levels even, therefore, keeping insulin production at a minimum.
Net Carbs How To Count Them
In order to calculate the amount of carbs to be eaten on the keto diet, you need to know how many total carbs youre eating, as well as the amount of net carbs. Net carbs are the amount of carbs that dont come from the fiber in your food. Some foods contain no carbs at all, while others contain only a small amount of carbs from fiber. A cup of fruit, for example, has 0 net carbs, but contains a whopping 46 grams of carbs from fiber. A bag of pretzels has 24 net carbs but only 1 gram of carbs from fiber. Net carbs come from carbs that are added to your food during processing, like fiber. Its best to read the nutrition facts label on food packages to figure out net carbs. Read here for more info: https://www.ketodiet.com/net-carbs/
Read Also: Lifestyle Keto Pills Customer Reviews
So How Do You Calculate Net Carbs
First, subtract all grams of fiber from the total grams of carbohydrates.
Then consider the sugar alcohols in the product, if any.
Absorption rates of sugar alcohols vary, and therefore some have more of an effect on blood sugar levels than others. For example, the popular sugar alcohol erythritol has a negligible effect on blood sugar levels, and therefore doesnt count towards net carbs, says Martin. So, in that case, youd subtract any grams of erythritol from the total carbohydrate count as well.
Men’s Health Plant-Based Eating
To calculate net carbs for a product containing erythritol, simply subtract the grams fiber and erythritol from the number of total carbs. For example, a food product with 20 grams total carbs, 3 grams fiber, and 4 grams erythritol would contain 13 grams net carbs, Martin says.
Of note: Some sugar alcohols do count towards net carbs. Maltitol, sorbitol, isomalt, and glycerin contribute about half a gram carbs per gram. So, you would only subtract half of their amount from the sugar alcohol equation, says Martin. For example, if there were 4 grams of maltitol instead of erythritol in the above equation, you would only subtract 2, she explains.
Most keto product manufacturers are aware that all of this is a lot of work and therefore use only erythritol in their products. The other sugar alcohols like maltitol might be found in sugar-free or reduced-sugar versions of candies, chocolates, and ice creams. Just check the labels.
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:
Don’t Miss: Keto Pancakes With Almond Flour
What Are Net Carbs Anyway
Essentially, net carbs are the carbohydrates in food that can be absorbed by your body and that have an impact on your blood sugar levels, says Jennifer McDaniel, M.S., R.D.N., C.S.S.D., L.D., owner of McDaniel Nutrition Therapy.
But to truly understand what that means, you need to know the gist of carbohydrates in general and their effect on your body. Carbs are one of three key macronutrients found in food . Carbs are found in fruits, veggies, dairy, and grains. When you wolf down a slice of toast or baked potato, your body breaks down the food’s carbs into glucose the main source of energy for your body’s cells, tissues, and organs, according to the National Library of Medicine which then enters the bloodstream. As your blood sugar levels rise, your pancreas produces insulin, a hormone that tells cells to absorb that sugar for energy, which in turn helps blood sugar levels fall and return to homeostasis, according to the Harvard School of Public Health.
However, not all carbohydrates can be broken down to provide the body energy. Fiber, a component in plant foods, can’t be digested and doesn’t raise blood sugar levels, according to the Harvard School of Public Health. The same goes for sugar alcohols sweeteners that are slowly and incompletely absorbed into the blood, so they have a smaller impact on blood sugar than other carbohydrates, per the U.S. Food and Drug Administration.
How To Figure Net Carbs: What I Do
If youre following me on my journey and using my recipes, you will see that I give both counts. When I review my totals for the day, I always subtract the fiber from my carbs! Either way, if youre even paying attention to your carb intake, youre making better choices for your body. You know your body better than anyone so only you can make the choices that will work for you.
One way to test your reactions to the different sugars we recommend is to purchase a Blood Glucose and Ketone Monitoring Device. Im currently waiting on mine to arrive. I plan to use these sugar alcohols in my foods and then test my bodys reaction. If you have insulin resistance, I would recommend you do the same. I will then use it to check my blood after eating fruit as well. Then I will finally know what causes changes in my body and be able to plan my diet accordingly. Be sure to read the reviews before purchasing.
If insulin is a core contributor to fat storage, it is vital to pay attention to what causes insulin spikes in your body. The last thing you want to do is sabotage yourself by consuming foods that derail your progress or kick you out of ketosis.
Looking for ketogenic diet recipes click here.
* I am not a doctor or a scientist! I only share what has worked for me, and many others. If you have questions related to your health, you should speak with your doctor or favorite scientist if you have one.
Read Also: What Breakfast Foods Are Keto
What Is Prebiotic Fiber And Why Is It Essential For Good Gut Health
Probiotics and prebiotics are essential for the digestive system to function properly.
Registered Dietitian Sherry Coleman Collins, RDN, LD explains, Prebiotics are probiotic promoters or the fuel for good bacteria, which help manipulate the microbiome to support gastrointestinal health.
Probiotics are live beneficial bacteria found in aged and fermented foods, including yogurt, sauerkraut, and kimchi. When eaten, they can increase the good bacteria living inside the gastrointestinal tract.
Why is this important? The microorganisms living in the gut have a profound impact on your health and well-being, affecting everything from your mood to your metabolism . It appears that with good gut bacteria comes good health.
Probiotic bacteria, like all organisms, need food to survive thats where prebiotics come in
Prebiotics are the non-digestible fiber in plant foods that feed these good bacteria living in your gut.
Consuming prebiotics has many health benefits. Feeding the good bacteria in the colon can lead to improved gut health, lowered risk factors for chronic illness, increased mineral absorption, and prevention of obesity .
Although there are no official guidelines for how much prebiotic fiber to eat, studies show health benefits with intakes between 3.5g and 7g per day . Raw veggies especially onions, leeks, garlic, and asparagus are all dense in prebiotic fiber.
Do Sugar Alcohols Count As Net Carbs
Yes, nearly all listed sugar alcohol amounts on a nutrition food label should be divided by two to get the gram value that counts towards the net carb measurement of a food. For example, total of 3g of maltitol / 2 = 1.5g net carbs of maltitol.
The only sugar alcohol exception to the rule is erythritol, which you do not count any labelled erythritol grams of carbs to the final net carb equation.
Recommended Reading: Are Purple Grapes Keto Friendly
What Are Net Carbs And How To Calculate Them
Net carbs, total carbs are you confused about what is what? We totally get it.
We receive many questions from customers and followers scared that they are eating too many carbs. If youre still learning about counting carbohydrates, theres so much information out there that it can be a bit confusing.
But no worries! In this article, we will explain what are net carbs, why you should care about it, and how to calculate it correctly for both whole foods and packaged goods – including our keto chocolate bars.
Are you ready to start counting net carbs like a pro?
How Will The Keto Diet Affect Your Cholesterol Levels
The interesting thing about a keto diet is that it often leads to weight loss, something that by itself can improve blood lipid levels. At the same time, you may be consuming more saturated fat than ever, in the form of butter, bacon, cream, and coconut oil.
Weve long been warned that eating excess saturated fat can raise cholesterol, and thus put us at risk for heart disease. For that reason, many experts express concern that increased fat intake may be especially harmful for people who already have heart disease or have risk factors for it.
A study on obese patients on a keto diet found that after 24 weeks, total cholesterol levels dropped, while bad LDL cholesterol decreased and good HDL cholesterol increased. This could be reflective of the fact that any weight loss, no matter how it’s achieved, tends to lower cholesterol. Also, as already mentioned, people who have risk factors for heart disease need to consult their doctors before attempting a keto diet. Research, as in this study in the British Journal of Nutrition in April 2013, has concluded that a diet low in carbs but high in fat and protein impaired arterial function in those who were at risk for cardiovascular disease.
Also Check: How To Make Coffee Keto Friendly
Can The Keto Diet Reverse Type 2 Diabetes
Though this isnt the first tool Id use to help someone control their insulin carb counting, evenly distributing carbs throughout the day, may be easier to commit to its not off the table, especially with stronger emerging research, says Keene.
Its true: Some preliminary research suggests keto may be a good approach for some people with type 2 diabetes. For example, one small February 2017 study in the Journal of Medical Internet Research randomized overweight adults with type 2 diabetes into two groups: one that consumed a keto diet, and a control group that ate a low-fat diet recommended by the American Diabetes Association. After 32 weeks, the keto group saw their A1C fall more compared with the control group, and half lowered their A1C to less than 6.5 percent . The keto group also lost 28 lb compared with about 7 lb for the control group.
But long-term studies are needed, and keto can pose health risks to people with diabetes, especially if youre following it without supervision from a medical professional. Importantly, anyone who is on medication to lower blood sugar or who is using insulin should be aware that drastically cutting carbs, as you must do on keto, can lead to dangerously low blood sugar, research shows. Unaddressed, this condition, called hypoglycemia, may lead to seizures, loss of consciousness, and blurred vision, according to the Mayo Clinic.
No Nonsense Carb Counting
When you start keto or any other low-carb diet, youll be counting carbohydrates and looking at daily net carbs to make sure youre staying in the recommended range. After counting, youll want to make sure youre eating the right amount of net carbs. Heres a no-nonsense carb counting method that will get you to that goal. First, count the net carbs in 1,000 calories. So if you eat 2000 calories per day, your daily net carbs count will be 2. If you eat fewer than 2000 calories, youll need to up the net carbs to make sure youre getting enough. For example, if you eat 1,800 calories, your daily net carbs count will be 4.
Don’t Miss: Signs You Should Quit Keto
Will The Keto Diet Give Me Kidney Stones
The development of kidney stones is certainly a concern if youre switching to a diet in which youre eating more protein. Consuming high levels of red meat and not drinking a lot of water may make stones more likely, says Whitmire. She adds that on a keto diet, you need to stay hydrated and replenish electrolytes . If not, this can increase your risk of side effects like stones, she says. Past research gives a small glimpse into how likely stones may be. A study published in the Journal of Child Neurology on children using the keto diet to control epilepsy found that about 1 in 15 developed kidney stones, though supplements of oral potassium citrate reduced this risk. Talk to your doctor if you have risk factors, like a family or personal history of stones, about any precautions you should take when on the keto diet.
RELATED: The Short- and Long-Term Effects to Expect on the Keto Diet
Examples Of Low Carb Vegetables
- Broccoli 6 grams per cup or 7 grams per 100 grams.
- Tomatoes 7 grams in a large tomato, or 4 grams per 100 grams.
- Onions 11 grams per cup or 9 grams per 100 grams.
- Brussels Sprouts 6 grams per half cup, or 7 grams per 100 grams.
- Cauliflower 5 grams per cup and 5 grams per 100 grams.
- Kale 7 grams per cup or 10 grams per 100 grams.
- Cucumber 2 grams per half cup or 4 grams per 100 grams.
Recommended Reading: Keto Bbq Sauce No Sweetener
How Is Carbohydrate Content Measured
This could be complex answer but after reading dry scientific material for the past hour, I can say that the simple calculation provided by ScientificABC.com is fabulous
You just first have to determine each nutrient below by itself:
100 = Total Amount of Carbohydrates
Im a geek , but this was really for those who ever wanted to know how you identify carbohydrates in food.
Until a few years ago Ive always just looked at the numbers and made a judgement like well 25 gram of protein is nice, Im going to get this TV Dinner lol.
So its good to know where these numbers actually come from.
How To Import Your Favorite Keto Recipes
If you are struggling to find the recipe you want to make, try importing it into the app yourself.
Simply tap the black + in the food search screen.
Then, select Create a Recipe:
You can either enter the ingredients manually or add them from a website.
To insert my favorite Ruled.me recipes, for example, I enter the website on the app and search through the website to find what I am looking for.
When you tap Import Recipe, the app will find the ingredients and write them down for you.
Once everything looks good, click the arrow at the top right.
At the next screen, you have to scroll down all the way to see all the options. Here you can make sure the name, servings, and calorie breakdowns are accurate before you save it.
Once it is saved, you can log it at any time youd like. All you have to do is click on the Recipes tab , click on the keto-friendly recipe, and enter the number of servings that you ate.
Recommended Reading: Keto Chow Before And After
Sugar Alcohol: How To Calculate Net Carbs On Keto
Food manufacturers routinely use sugar alcohols as substitutes for sugar due to their low calorie content and other health benefits. While there is no doubt that sugar alcohols can provide advantages over plain sugar , there are still many misconceptions that remain about these compounds, which at best, lead to harmless myths and at worst, are incredibly dangerous. This review presents evidence that sugar alcohols should be calculated based on their respective absorption, metabolism, and excretion rates, and discusses the safety and health benefits of sugar alcohols in the context of sugar replacements. Here we discuss various sugar alcohols and how to a calculate them on a keto diet accurately.
How To Figure Net Carbs: Sugar Alcohols
Back to the Atkins foods One way keto dieters sweeten homemade treats and dishes are by using sugar alcohols, which you will also find in Atkins prepackages meals. There is, however, a small problem with this. All sugar alcohols are not created equal. Sugar alcohols do not affect the body, in the same way, regular sugar does.
Some of the sugar alcohols you will find being used in Atkins products are polydextrose and sucralose. I wouldnt recommend either of these. The effects of Splenda are starting to show in research, and the results are scary. Were talking hormonal imbalances and brain damage among other things.
I prefer to stick with sugars like Stevia, Erythritol, Xylitol in limited moderation. I have also seen monk fruit recommended for keto dieters, but I have yet to try it or do any research on it so you can decide for yourself.
You May Like: Where Can I Buy Keto Strong