What are Net Carbs on Keto and how do you calculate them?

So you’re ready to start the Keto Diet and have no idea how to count net carbs. It’s easy! Net carbs is just the Total Carbs minus the Dietary Fiber (if listed) and minus the Sugar Alcohols (if listed) such as Xylitol or Erythritol. Do not subtract “SUGAR” from the total carbs. Sugar and Sugar Alcohols are treated differently.

With the Ketogenic Diet, we don’t count Dietary Fiber because they’re a type of carbohydrate that our body can’t digest and more than likely will not affect your blood sugar levels. Not all fibers are created equal — Fibers such as Chicory Root Fiber (Inulin) or Tapioca Fiber may affect your blood sugar, so tread lightly and make sure to test your Blood Sugar & Ketones 

The Keto Diet lets you eat a certain amount of carbs. Keto doesn’t mean it’s zero carb, so allow yourself some vegetable carbs!

---

How to Calculate Net Carbs on Keto

For example, if I had eaten 40 Total Carbs and 10 of them are Dietary Fiber and 5 Sugar Alcohols, my net carbs would be:

40 (MINUS) 10 (MINUS) 5 = 25 Net Carbs that day

If you prefer to count Total Carbs instead of Net Carbs, you definitely can. It might be a little hard at first and I wouldn’t suggest it until you are used to the Keto Diet.

Here is a helpful graphic for it: