If you’ve been wondering about the difference between net carbs and total carbs, you’re not alone. ‘Net carbs‘ often appears on low-carb and keto-friendly products like protein bars, tortillas, and ice cream. Understanding the difference is essential for managing your blood sugar and overall health. Let’s break it down!
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Where Net Carbs Got Started
Net carbs became popular thanks to the Atkins diet, which took off in the late 1990s and early 2000s. The term “net carbs” was created to make it easier for people following low-carb diets to track their carbs.
It started appearing on products like snack bars and meal shakes. making it easier for people to track carbs while still enjoying their favorite foods
Unlike “total carbohydrates,” though, “net carbs” isn’t an official term. It doesn’t have a legal definition and isn’t recognized by the Food and Drug Administration (FDA). This means food companies can calculate net carbs however they want, which can sometimes be confusing.
Later in this post, I’ll explain how net carbs are believed to work in the body—so stick around!
What are Net Carbs?
Net carbs are the total carbs minus fiber and sugar alcohols. This calculation helps track carbs that impact your blood sugar.
Net Carbs vs Total Carbs
Nutrition labels are required to list total carbohydrates because it’s one of the three main macronutrients that make up the calories in a product. Total carbohydrates include all the carbs in the food—sugars, starches, and fiber.
But you won’t find “net carbs” listed on the label. To figure out net carbs, you’ll need to do a simple calculation.
This calculation helps you focus on the carbs that impact your blood sugar. This can be helpful for those with diabetes.
How to Calculate Net Carbs?
Net carbs are calculated by subtracting fiber and certain sugar alcohols from the total carbs in a food. This helps you track the carbs that impact your blood sugar. Here’s how you can do it
Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
For instance, if the nutrition label states 30g of total carbohydrates, and there are 5g of dietary fiber, the result is 25g of net carbs.
Total carbs (30g) – Fiber (5g) = 25g Net Carbs
Not a big fan of doing calculations? Check out this quick and simple net carb calculator
The Truth About Net Carbs and Fiber
The idea behind tracking net carbs is that they’re thought to be the more digestible carbs, fully contributing to the total calories of a food, while fiber does not. But this isn’t entirely true. To understand why, let’s take a closer look at fiber.
There are two main types of fiber: insoluble fiber and soluble fiber.
- Insoluble Fiber: This type is harder to digest and doesn’t significantly contribute to the total calories in a food. Foods high in insoluble fiber include nuts, green leafy vegetables, celery, and the skins of apples.
- Soluble Fiber: Soluble fiber is more easily digested and dissolves or soaks up liquid. Foods with soluble fiber include oatmeal, cereals, and the inside of beans. Unlike insoluble fiber, soluble fiber contributes about 1-2 calories per gram to the total calorie count.
Many foods contain both types of fiber. For example, apples, beans, and popcorn are rich in a mix of insoluble and soluble fiber, offering unique health benefits and making it tricky to classify foods as solely one type or the other.
By understanding the role of fiber in digestion and calorie contribution, you can make smarter choices when calculating net carbs, especially if you’re managing your blood sugar or following a low-carb diet.
Sugar alcohols
A lot of foods contain a sugar alcohol called erythritol. This usually is listed as a type of carbohydrate on the nutrition label. You might also see products containing other sugar alcohols like maltitol, isomalt, and xylitol.
Not all sugar alcohols impact blood sugar like sugar does, but some still raise blood sugar. This is why they are subtracted along with fiber to get net carbs (I know…more math). BUT there is a difference.
Erythritol can have the total amount subtracted from the total carbohydrates, while all other sugar alcohols can only have half of the amount subtracted.
For example, if a product contains 30g of total carbohydrate, 5g of dietary fiber, and 3g of erythritol, you’ll subtract 8g from the total carbohydrate amount. This leaves you with 22g of net carbs.
However, keep in mind this doesn’t mean you should consume products with a lot of sugar alcohols. These ingredients when consumed in excess can have some unfavorable gastrointestinal side effects sending you to the bathroom frequently.
Bottom Line: Should I Track Net Carbs?
Net carbs are most often tracked when someone is trying to lose weight and/or manage their blood sugar. However, there is currently no scientific evidence to support this will significantly impact blood sugar levels or weight loss efforts. This doesn’t mean eating high fiber foods is a bad thing though.
In fact, fiber can help stabilize blood glucose and insulin levels compared to more simple carbohydrates, such as ice cream and white breads, which are quickly digested. But fiber doesn’t keep blood sugars from rising in general; it’s just slower.
Should I Count Net Carbs or Total Carbs for Weight Loss?
With weight loss, high fiber foods can be helpful in limiting overall calories consumed by keeping you full longer. For example, have you ever decided to have a donut for breakfast only to find yourself hungry again before lunch?
This is because the carbohydrates from the donut are much more quickly digested. If you had oatmeal instead, you would be less hungry before lunch. Oatmeal is high in fiber keeping you full longer.
So my long-winded answer to your question is no, you do not need to track net carbs. Tracking net carbs ends up being more work than it is worth for blood sugar management and weight loss. Rather than tracking net carbs, focus on a balanced plate. If you are monitoring your blood sugar, track total carb intake.
Include foods that are high in fiber such as
- Whole grains (whole wheat bread, oats, quinoa, and barley)
- Fruits (apples, pears, berries and avocados)
- Vegetables (sweet potatoes (with skin), broccoli, brussels sprouts, spinach, kale)
- Legumes & Beans
- Nuts & Seeds
Need help navigating all the confusing nutrition information? Check out my Blood Sugar Navigator course to take control of your blood sugar and overall health! Check it out here!