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Starting a keto-diet can be daunting, especially when it comes to calculating net carbs. But fear not, it’s actually easier than it seems! All you need is a little bit of math and some knowledge about which foods are high in carbohydrates. First things first, let’s break down what net carbs are. Net carbs are the total carbohydrates in a food item minus the fiber. Fiber is not digested by the body and therefore has no impact on blood sugar levels. When following a keto-diet, it’s important to keep your net carb intake low, typically under 20 grams per day. Now, let’s dive into how to calculate net carbs. It’s pretty straightforward - just look at the nutrition label on the back of the food item and subtract the fiber from the total carbohydrates. For example, if a food has 30 grams of total carbohydrates and 5 grams of fiber, the net carbs would be 25 grams. But what about when you’re eating whole foods that don’t come with nutrition labels? That’s where things can get a little trickier, but fear not, there are resources available to help you out. One handy tool is this net carb calculator from KetoConnect. Now, let’s talk about some foods to avoid and foods to include when following a keto-diet. High-carb foods to avoid include bread, pasta, rice, and sugary foods like candy and soda. Instead, focus on foods that are high in protein and healthy fats, like meat, fish, eggs, nuts, and avocado. It’s also important to note that while you want to keep your net carb intake low, you should not completely eliminate carbohydrates from your diet. Our bodies need some carbohydrates for energy and to fuel our brain. Instead, focus on getting carbohydrates from sources like vegetables, berries, and nuts. In summary, calculating net carbs is a crucial part of following a keto-diet, but it doesn’t have to be complicated. With a little bit of math and some knowledge about which foods are high in carbohydrates, you’ll be able to stay on track and reach your goals. Happy keto-ing!
Examples of Net Carbs Calculation:
As you can see in the image above, all you need to do is subtract the fiber (which is listed under carbohydrates on the nutrition label) from the total carbohydrates to get the net carbs. Easy peasy!
Foods to Include:
When following a keto-diet, focus on foods that are high in protein and healthy fats, like meat, fish, eggs, nuts, and avocado. Vegetables, berries, and nuts can also provide a good source of carbohydrates.
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