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Net Carbs Formula:
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Net carbs represent the total carbohydrates in food that significantly impact blood sugar levels. They are calculated by subtracting fiber and half of sugar alcohols from total carbohydrates, as these components have minimal effect on blood glucose.
The calculator uses the net carbs formula:
Where:
Explanation: Fiber and sugar alcohols are subtracted because they are not fully digested or absorbed, and therefore have less impact on blood sugar levels compared to other carbohydrates.
Details: Tracking net carbs is essential for maintaining ketosis on a ketogenic diet. Most keto diets recommend limiting net carbs to 20-50 grams per day to stay in ketosis and promote fat burning.
Tips: Enter total carbohydrates, fiber, and sugar alcohols in grams. All values must be non-negative. The calculator will compute net carbs by subtracting fiber and half of sugar alcohols from total carbs.
Q1: Why subtract only half of sugar alcohols?
A: Sugar alcohols are partially absorbed and have varying effects on blood sugar. Subtracting half accounts for their average impact, though individual responses may vary.
Q2: Are all sugar alcohols treated equally?
A: Different sugar alcohols have different glycemic impacts. Erythritol has virtually zero effect, while maltitol has a higher impact. The formula uses a general approach.
Q3: What is a good net carb target for keto?
A: Most people aim for 20-50 grams of net carbs per day to maintain ketosis, though individual tolerance may vary.
Q4: Should I count total carbs or net carbs?
A: For ketogenic diets, net carbs are typically counted as they better reflect the carbohydrates that affect blood sugar and ketosis.
Q5: Are there any exceptions to this formula?
A: Some individuals may need to adjust based on personal response to different fibers and sugar alcohols. Those with diabetes should monitor blood glucose responses carefully.