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Starting a keto diet can be overwhelming, especially when it comes to calculating your net carbs. But fear not, we’re here to help! Net carbs are the total amount of carbohydrates in a food item minus the amount of fiber and sugar alcohols. Here’s a breakdown of how to calculate net carbs and make sure you’re staying on track with your keto goals. First, let’s take a look at the equation for calculating net carbs: Net Carbs = Total Carbs - Fiber - Sugar Alcohols To start, you’ll want to make sure you’re checking the nutrition label on all food items you consume. Look for “Total Carbohydrates” and “Dietary Fiber” listed under the “Total” section. Next, you’ll want to take the “Dietary Fiber” number and subtract it from the “Total Carbohydrates” number. This will give you the total amount of carbohydrates in the food item. For example, let’s say a food item has 20 grams of total carbohydrates and 5 grams of dietary fiber. Your equation would look like this: Net Carbs = 20g Total Carbs - 5g Dietary Fiber - 0g Sugar Alcohols Net Carbs = 15g So in this example, the net carbs for this food item would be 15 grams. But what about sugar alcohols? Sugar alcohols are carbohydrates that are similar in structure to sugar but are not fully absorbed by the body. They are often used as a sugar substitute and can be subtracted from the total carbs to get the net carbs. However, not all sugar alcohols are created equal. Some, like erythritol and xylitol, have a minimal impact on blood sugar levels and can be subtracted from the total carbs. Others, like maltitol and isomalt, have a higher impact on blood sugar and should only be partially subtracted from the total carbs. It’s important to pay attention to the type and amount of sugar alcohols in your food items and adjust your net carb calculation accordingly. So let’s take a look at an example with sugar alcohols. Let’s say a food item has 15 grams of total carbohydrates, 5 grams of dietary fiber, and 5 grams of erythritol. Your calculation would look like this: Net Carbs = 15g Total Carbs - 5g Dietary Fiber - 5g Erythritol Net Carbs = 5g In this case, the net carbs would only be 5 grams due to the impact of the erythritol. Remember, it’s important to keep track of your net carbs throughout the day to ensure you’re staying within your daily carb limit. This will help you stay in ketosis and achieve your keto goals. Incorporating low-carb, high-fat foods into your diet can be a great way to achieve the benefits of keto, such as weight loss and improved energy levels. Just be sure to keep track of your net carbs, and you’ll be on your way to success!
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How To Calculate Net Carbs On Keto (With And Without Sugar Alcohols
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