When you follow low carb diet, you actually count grams of Net Carbs, which represent the total carbohydrate content of the food minus the fiber content and sugar alcohols (if in the product). The Net Carbs number reflects the grams of carbohydrate that significantly impact your blood sugar level and therefore are the only carbs you need to count when you do low carb diet. The term “net carbs” isn’t officially recognized or agreed upon by nutrition experts. In addition, due to conflicting and outdated information, figuring out how to calculate net carbs on food labels can be confusing. In fact, the net carb claims on packaged foods may not reflect the number of carbs your body actually absorbs.
So How To Calculate Net Carbs On Food Labels ?
Net carbs is a calculation representing mostly just the starches and sugars in a food after some fiber and sugar alcohol contents have been subtracted. Some types of carbohydrates do not affect blood sugar in the body as much as others, so the thought is that net carbs only account for carbs that affect blood sugar.
This is why food manufacturers include the term “net carbs” on packaged foods marketed as low carb or low sugar — because they are typically designed to appeal to people on low-carb diets.
Here’s a typical food label:
Most labels have a column of figures per portion and per 100g/ml.
We are interested in the portion we will be eating. In this case, it’s a creamy sauce which we enjoy half a pot on a juicy steak!
Calculating Net Carbs is Easy!
NET CARB = Carbohydrate – Fibre = 3.3g – 1.1g
Net Carbs = 2.2g (for half a pot of this sauce)
We took away the Fibre (1.1g) from Total Carbohydrates (3.3g) to get the Net Carbs.
See how many carbs to eat per day to lose weight