If you are new to the keto diet, you have probably heard the term “net
carbs”. When you are on a low carb or keto diet every gram of carbs you eat
counts. This makes it essential to know how to properly track them
Net carbs are the carbohydrates in the food that you use for
To calculate net carbs, take a food’s total carbs and subtract fiber and sugar.
Fiber is a type of carb from plants that humans can not process. It passes
through your digestion unchanged.
Sugar alcohols like erythritol and xylitol taste sweet but their molecular
structure varies from that of sugar molecules.
Net carbs = Total carbs – fiber – sugar alcohols
Not all sugar alcohols are carb free, and several manufacturers selling “low-
carb” foods will list sugar alcohols as if they don’t count towards total carb
count. If you are eating something with the following sugar alcohols you
should include them in your total carb count. They are Glycerin, Maltitol,
Sorbitol and Isomalt. Each gram of the above sugars account for about a
half a gram of carbs.
Be sure to read the labels on the products that you can consume. Alot of
carbs are snuck in as sugar alcohols. These can definitely impede your
weight loss progress if you are not aware of them, and calculate them in
terms of your total net carb intake.