Carbohydrates are an essential component of our diet, but understanding them properly can be confusing, especially with the different terms we hear about, such as "net carbs" and "total carbs." In this post, we'll clarify the difference between them and explain the importance of each, especially for those following low-carb diets like the keto diet.
What are total carbohydrates?
Total Carbohydrates are the sum of all types of carbohydrates in a food, including:
- Simple sugars (such as glucose and fructose)
- starches
- Dietary fiber
- Sugar alcohols (such as erythritol and xylitol)
This is the number you see on nutrition facts labels under "Carbohydrates" or "Total Carbohydrates."
What are net carbs?
Net carbs are the carbohydrates that are actually absorbed by the body and affect blood sugar levels. They are calculated using the following equation:
Net Carbs = Total Carbohydrates - Dietary Fiber - Sugar Alcohols
Why do we exclude fiber and sugar alcohols? Because fiber is not digested by the body, but is processed by gut bacteria, it does not affect blood insulin levels. Similarly, most sugar alcohols are not fully absorbed and have a minimal effect on blood sugar.
Why does it matter to distinguish between them?
1. Their different effects on blood sugar levels
The main difference between good and bad carbs is that good carbs have a low glycemic index and raise blood sugar levels more slowly, while bad carbs have a high glycemic index and raise blood sugar levels quickly.
Net carbs are what actually affect blood sugar levels, so:
- For diabetics : Tracking net carbs helps better control blood sugar levels.
- For low-carb dieters : Focusing on net carbs allows you to eat more fiber-rich foods while staying within the limits of your diet plan.
2. Its importance in diets such as the keto diet
On the keto diet, carbohydrates are very limited and should not exceed 5% of total calories, meaning no more than 20 grams of net carbs per day.
When following the keto diet, counting net carbs is crucial for entering ketosis (fat burning). Therefore, you can eat leafy greens and fiber without worrying about exceeding your carb limit.
How do you calculate net carbs?
Simple steps to calculate net carbs:
- Look at the nutrition facts label and know the total amount of carbohydrates.
- Subtract the amount of dietary fiber.
- Subtract the amount of sugar alcohols (if listed).
- The result is the amount of net carbohydrates.
Practical example:
- 1 cup of broccoli: 6g total carbs - 2.4g fiber = 3.6g net carbs
- Medium apple: 25g total carbs - 4.4g fiber = 20.6g net carbs
Which should I track: net or total carbs?
The answer depends on your nutritional goals:
Follow net carbs if:
- You are following a keto or low-carb diet.
- You have diabetes and need to control your blood sugar.
- You would like to eat more fiber-rich foods.
Follow total carbohydrates if:
- You were on a moderate carbohydrate diet.
- You don't want to calculate numbers in detail.
- You would prefer a more comprehensive approach to nutrient counting.
Net Carbs in Common Foods
To help you make better food decisions, here's a table showing the difference between total and net carbs in some common foods:
## Net Carbs in Common Foods:
**Avocado (100 grams)**
Net Carbohydrates: 2 grams
- Fiber: 7 grams
- Total carbohydrates: 9 grams
**Broccoli (100 grams)**
Net Carbohydrates: 3.6g
- Fiber: 2.4 grams
- Total carbohydrates: 6 grams
**Blueberries (100g)**
Net Carbohydrates: 11.6g
- Fiber: 2.4 grams
Total carbohydrates: 14 grams
**Spinach (100 grams)**
Net Carbohydrates: 1.4g
- Fiber: 2.2 grams
Total Carbohydrates: 3.6g
**White bread (100 grams)**
Net Carbohydrates: 47.3g
- Fiber: 2.7 grams
- Total carbohydrates: 50 grams
**Keto bread (100 grams)**
Net Carbohydrates: 1 gram
- Fiber: 14 grams
Total carbohydrates: 15 grams
Effect of fiber on the glycemic index
Foods with a high glycemic index are digested and absorbed quickly, resulting in a sudden change in the glycemic index, while foods with a low glycemic index are digested and absorbed more slowly.
Dietary fiber plays an important role in slowing down the digestion of carbohydrates, which leads to:
- gradual and steady rise in blood sugar
- Reducing insulin secretion
- Helps control appetite and weight
- Improve digestive health
Conclusion
Understanding the difference between net and total carbs can dramatically change the way you view your diet. While total carbs give us a complete picture of a food's content, net carbs are what actually impact blood sugar levels, which is of particular concern to low-carb dieters and people with diabetes.
At Bakery 8, we offer low-carb baked goods with a focus on "net carbs," allowing our customers to enjoy the taste of bread and desserts while maintaining their diet. Our products are ideal for keto dieters, diabetics, and anyone who cares about their health and wants to reduce their sugar intake.
Keywords: Net Carbs - Total Carbs - Keto Diet - Glycemic Index - Carbohydrate Counting - Dietary Fiber - Low Carb Diet - Diabetics - Effect of Carbohydrates - Ketogenic Diet - Keto Baked Goods - Bakery 8
Sources:
- American Diabetes Association:Learn about carbohydrates
- American Diabetes Association: Carbohydrate Counting and Diabetes
- American Diabetes Association: How to Read Food Labels
- Mayo Clinic: How Carbohydrates Fit into a Healthy Diet
- Mayo Clinic: Diabetes Diet
- Johns Hopkins Diabetes Center: Carbohydrate Goals