Understanding Net Carbs: The Complete Guide

If you're following a keto diet, you've probably heard the term "net carbs" thrown around. But what exactly are they, and why do they matter?

What Are Net Carbs?

Net carbs are the carbohydrates that your body can actually digest and use for energy. The formula is simple:

Net Carbs = Total Carbs - Fiber - Sugar Alcohols

Why Net Carbs Matter

Fiber and most sugar alcohols don't significantly impact blood sugar levels because:

• Fiber passes through your digestive system largely intact
• Sugar alcohols are only partially absorbed

How to Calculate Net Carbs

Example 1: Avocado

• Total Carbs: 12g
• Fiber: 10g
• Net Carbs: 2g

Example 2: Cauliflower (1 cup)

• Total Carbs: 5g
• Fiber: 2g
• Net Carbs: 3g

Common Mistakes

1. Ignoring serving sizes: Always check the serving size on nutrition labels
2. Forgetting hidden carbs: Sauces, dressings, and seasonings add up
3. Not accounting for sugar alcohols properly: Some (like maltitol) affect blood sugar more than others

Sugar Alcohols: Not All Created Equal

Tips for Tracking

1. Use KetoFit to automatically calculate net carbs from photos
2. Read nutrition labels carefully
3. When in doubt, count total carbs
4. Keep a food diary for the first few weeks

Conclusion

Understanding net carbs is essential for keto success. Focus on whole, unprocessed foods, and use tools like KetoFit to make tracking effortless.