If you’ve ever looked at the label of a protein bar, you’ve likely seen the term “net carbs” advertised. This doesn’t just stop at protein bars though. Net carbs seem to be advertised everywhere these days – cereal, tortillas, bread, and even ice cream. But you may be wondering, “What does it all mean?” and “Should I be tracking that?”. Don’t worry, this post will answer these questions and give you more information than you probably cared to know when it comes to net carbs.
Where net carbs got started
Advertising net carbs came about with the popularity of the Atkins diet. The term was added to products sold specifically for this weight loss program and later adopted by other very low carb diets such as Keto. Unlike “total carbohydrates”, the term “net carbs” does not have a legal definition nor is it recognized by the Food & Drug Administration (FDA).
I’ll talk more about how net carbs are thought to affect the body later on in this post.
Net carbs vs total carbs
Nutrition labels are required to report the total carbohydrates as it is one of three macronutrients that make up the calories of a product. However, you will not see net carbs listed on the nutrition label. In order to get the net carb amount, you have to do a calculation. Here’s where that grade school math comes in handy (whoever said you won’t use math later in life?). To calculate net carbs, you take the dietary fiber and subtract it from the total carbohydrate amount. For example, if the nutrition label states 30g of total carbohydrates and 5g of dietary fiber, you would be left with 25g of net carbs.
Not a big fan of doing calculations? Check out one of my others posts guiding you on how to transition from the Keto diet to Mediterranean.
Fiber
The idea behind tracking net carbs is the thought that these carbs are more digestible, fully contributing to the total calories of a product, whereas fiber does not. However, this is not exactly true. Let’s get to know fiber a little more first. There are two types of fiber: insoluble and soluble.
Insoluble fiber is harder to digest and does not contribute any significant amount to the total calories of a food. Examples of insoluble fiber include nuts, green leafy vegetables, celery, and the skins on apples.
Soluble fiber on the other hand is more easily digested. Foods with soluble fiber tend to dissolve in or soak up liquids such as oatmeal, cereals, and the inside of soup beans. This type of fiber actually contributes to the total calories of a product at 1-2 calories per gram.
However, foods are not always black and white when it comes to fiber. Some foods will contain both insoluble and soluble fiber such as apples, beans, and popcorn.
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.
The burning question: Should I pay attention to 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 or weight loss efforts. This doesn’t mean eating high fiber foods is a bad thing though.
In fact, fiber can help stabilize blood sugars 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.
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. Include foods that are high in fiber such as whole grains, fresh fruits and vegetables, and soup beans. If you are monitoring your blood sugar, track the total carbohydrates.
Tired of trying to figure out what you need to do to lose weight and manage your blood sugar? Ready to throw in the towel because there’s so much conflicting nutrition information on the internet? Let me help you get through the noise and find a plan that will work for YOU based on actual scientific evidence. Schedule a free 20-minute video call with me today.