Understanding Net Carbs Ketogenic Diet
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Learn more about the relationship between net carbs and the keto diet to take control of your low-carb meal plan.
In this article:
- What are Net Carbs?
- What Is the Difference Between Total and Net Carbs?
- Why is Fiber Removed When Calculating Net Carbs?
Net Carbs and Keto Diet | What You Should Know
What are Net Carbs?
Simply put, net carbs is the product of total carbs minus the fiber content.
What Is the Difference Between Total and Net Carbs?
Total carbs and net carbs are two different things. Total carbs refers to all the carbohydrates in a serving (dietary fiber and sugar). As mentioned above, net carbs result from the deduction of fiber content from the total amount of carbohydrates.
Net Carbs = Sugar - Fiber
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Why is Fiber Removed When Calculating Net Carbs?
Fiber is a type of carbohydrate that is not digested by the body. It does not respond to or affect insulin (unlike other simple and complex carbohydrates). Countries like the US and Canada, though, present total carbs in labels or writings as net carbs. On the other hand, Europe and Australia do otherwise -- net carbs as it actually is. If you’re residing in the US and are following a ketogenic diet, this formula comes handy in meal preparation. Let me show you an example so you better understand this point.
Celery, for example, is a low-carb veggie. One cup of it contains 3 g of total carbs and 1.6 g of fiber, which gives you a net carbs of 1.4 g. You still have, at max, 18.6 g to fill to achieve the recommended daily carbohydrate intake for the keto diet.
Adhere to low net carb diet plan for your ketogenic diet. Opt for nutrient-dense vegetables. Know what you should and should not eat. For tips, guidelines, and other ketogenic diet resources check out my website!
Share what you’ve learned about net carbs and the keto diet in the comments section.
Disclaimer: Our educational content is not meant or intended for medical advice or treatment.
*Any comments on our blog or websites relating to weight loss results may or may not be typical and your results will vary depending on your diet and exercise habits.