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One of the most important things to consider when starting a keto or low carb diet is your carb intake. The goal is to limit your carbs to a certain amount each day, but it can be tricky to know exactly how much of each food you can eat. This is where calculating net carbs comes in.
What are net carbs?
Net carbs are the carbohydrates in a food that have an impact on your blood sugar levels. To calculate net carbs, you subtract the fiber and sugar alcohols from the total carbohydrates. This gives you the amount of carbs that will actually affect your blood sugar levels.
For example, if a food has 10 grams of total carbs, 4 grams of fiber, and 2 grams of sugar alcohols, the net carbs would be 4 grams (10 minus 4 minus 2).
Why are net carbs important on a keto or low carb diet?
The goal of a keto or low carb diet is to limit your carb intake to a certain amount each day in order to enter a state of ketosis. Ketosis is a metabolic state where your body burns fat for energy instead of carbohydrates. This can lead to weight loss and other health benefits.
By calculating net carbs, you can make sure that you are staying within your carb limit and staying in ketosis. If you aren’t tracking net carbs, it’s possible to go over your carb limit without even realizing it.
How to calculate net carbs
Calculating net carbs is fairly simple. You just need to know the total carbohydrates, fiber, and sugar alcohols in a food. Then, you can use the following formula:
Total Carbs - Fiber - Sugar Alcohols = Net Carbs
Most nutrition labels will list the total carbohydrates and fiber, but you may need to do some additional research to find the sugar alcohols (if there are any). Sugar alcohols are a type of carbohydrate that are often used as a sugar substitute in keto and low carb foods.
Conclusion
Calculating net carbs is an important part of a keto or low carb diet. It allows you to make sure that you are staying within your carb limit and staying in ketosis. By subtracting the fiber and sugar alcohols from the total carbohydrates, you can determine the amount of carbs that will actually affect your blood sugar levels.
With a little bit of practice, calculating net carbs will become second nature. It will make it much easier to track your carb intake and stay on track with your diet.
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