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When it comes to keto, one of the most important things to understand is how to calculate net carbs. While total carbs are easy enough to find on most nutrition labels, net carbs are a little bit trickier. But fear not, friends! I’m here to break it down for you. First, let’s define what net carbs actually are. Net carbs are the total amount of carbohydrates in a food or drink minus the amount of fiber and certain types of sugar alcohols. That’s because fiber isn’t digested by your body and doesn’t have an impact on your blood sugar levels, while certain sugar alcohols are also not fully absorbed by your body. So, how do you calculate net carbs? It’s actually pretty simple. Just take the total amount of carbs and subtract the amount of fiber and sugar alcohols. For example, if a food has 20 grams of carbs, 5 grams of fiber, and 3 grams of sugar alcohols, the net carbs would be 12 grams (20 - 5 - 3 = 12). But what about foods that don’t have nutrition labels, like fresh produce? In general, most fruits and vegetables are fairly low in net carbs. For example, one cup of broccoli has only about 3 grams of net carbs, while one cup of raspberries has about 7 grams. Of course, things can get trickier when you start getting into processed foods. Many packaged foods contain added sugars or other ingredients that can bump up the carb count. That’s why it’s always a good idea to read nutrition labels carefully and look for hidden sources of carbs. It’s also worth noting that different types of sugar alcohols can have different impacts on blood sugar levels. Some, like erythritol and stevia, are considered to be very low glycemic and don’t tend to raise blood sugar levels much. Others, like maltitol and xylitol, can have a more significant impact and may need to be counted differently. Ultimately, the key to success on the keto diet is finding an approach that works for you and your body. Some people find that tracking net carbs is extremely helpful, while others prefer to focus more on overall carb intake or simply avoiding certain trigger foods. Whatever approach you choose, just remember that the goal is to find a sustainable way of eating that makes you feel your best. So, there you have it! Whether you’re a seasoned keto pro or just starting out, understanding how to calculate net carbs is an essential part of making sure you’re staying on track with your macros. Happy counting!
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