Are Net Carbs Good or Bad? Do Net Carbs Matter?

Carbs and the benefits of low carb diets like the keto diet have been an often debated topic of discussion among doctors and nutritionists. The experts don’t all agree and the answer lies on both sides of the argument, but what does that mean for you? 

Before you swear off bread, let’s take a look at how carbs impact the body, what are net carbs, and who may benefit from lowering their intake. 

The term carbs refers to carbohydrates. These micronutrients are found in food and include three types: sugar, starches, and fiber. Carbs are typically the body’s main source of fuel, giving you easy to access energy to move through your day. 

What Are Net Carbs Actually? 

Now that we have a basic understanding of carbs, let’s talk about net carbs and how they’ve become a topic of discussion in modern nutrition.

• The term “total carbs” refers to all carbohydrates found in a food including fiber and sugar alcohols. 
• What are net carbs? This is a term used to understand how many carbs a food contains that your body can digest and convert into energy. These carbs are primarily sugars and starches that are digested fully and have an impact on blood glucose. 
• The carbs eliminated in this equation are primarily fiber and some sugar alcohols, and they aren’t fully digested or converted into glucose. 
• Fiber helps regulate blood sugar rather than increasing it as it moves through the gut slowly, so it is removed from the total.

How to Calculate Net Carbs in Your Snacks and Meals

Want to understand how to calculate net carbs vs whole carbs when a label isn’t available to do the math for you? 

 

Here is the basic formula: Net carbs = total carbs – fiber. However, if a food contains sugar alcohols you can subtract half of their total value. 

 

Let’s break it down using an apple. If an average sized apple contains 25 grams of carbs and 5 grams of fiber, you are left with 20 net carbs.  

Do Net Carbs Really Matter? 

So, at the end of the day do net carbs matter? The simple answer is, if you’re on a diet where counting carbs is a part of the process, then net carbs are something you need to pay attention to. 

 

Low carb diets, such as the keto diet, typically have a specific number of carbs you are permitted to consume each day. By using net vs total carbs in this count, you have a bit more flexibility while still gaining the potential benefits of eating a low carb lifestyle. 

How to Calculate Net Carbs on a Low-Carb Diet?

Every person is different, and if you are working to manage carbs for weight loss or to control glucose, you should start by talking to our NHC certified healthcare practitioner. They can advise you on the best nutritional plan to meet your goals and discuss how carbs factor into that.

 

If you’ve been cleared to try a low-carb or ketogenic approach, here is a rough idea of how many carbs to aim for:

 

• Your ideal net carb intake may depend on individual health factors like your weight, activity level, metabolic health, medications, and other diagnostic criteria. 
• How many net carbs on keto? Most people aiming to get into and stay in ketosis consume between 20–50 grams of net carbs per day. 
• Those aiming for a more moderate low-carb diet should plan to eat between 50–100 grams to achieve potential results.

Recommended Supplements & Products for Carb Control

The best low carb diets consist of veggies, high quality proteins and healthy fats rich in omega 3s. These products from Natural Healthy Concepts can help support your low carb lifestyle 

 

• Net-Keto Collagen Protein: Nutritional Frontiers is bovine collagen protein powder with MCTs derived from coconuts for a nutrient-dense burst of energy. This keto-friendly product contains 10 grams of protein and can be shaken in water anytime you need it.
• Carb-lipo Control: Designs for Health features a potent plant-extract designed to support a healthy appetite by minimizing the digestion of starches and sugars. 
• 3-in-1 Carb Blocker: Irwin Naturals is designed for carb lovers. Using white kidney bean extract to inhibit starch digestion, added enzymes to improve fat and protein breakdown, and chromium plus cinnamon to support healthy metabolism.

 

Now that you understand how to calculate net carbs, check out our curated selection of products designed for weight management. A low carb lifestyle alongside functional medicine may not only support balanced weight but could also address root causes of inflammation, insulin resistance, and metabolic dysfunction.

FAQs

 

Are low carb diets good for everyone? 

 

While low carb diets are helpful for a lot of people looking to manage a healthy metabolic response, they are not for everyone. Certain conditions and diagnoses may all for a more balanced intake of carbs, fat and protein.   

 

Will a low-carb diet give me more energy? 

 

Many people have more energy once they have adapted to the low carb lifestyle, due to the sustained energy provided by protein and healthy fats. 

 

Why do I feel tired or get headaches when starting a low-carb diet? 

 

This phase is often called the “keto flu” and is normal as your body switches fuel sources. Staying hydrated and adding minerals like sodium and magnesium usually helps.

Conclusion

Low-carb diets can be an effective tool for improving health but everyone’s body has different needs. The best diet is the one that is sustainable, fuels you well and supports your goals. Whether you choose low-carb or another balanced approach, keep your focus on whole foods, and quality nutrition and pay attention to what makes you feel your best.