Net Carbs Explained: What You Need to Know

The basic principles of a healthy diet seem straightforward: consume ample fruits and vegetables, stay hydrated, and ensure a balanced intake of proteins, fats, and carbohydrates.

However, determining the precise balance, particularly concerning carbohydrates, can be perplexing. This is why some individuals track their "net carbs" alongside their total carb intake.

Tracking macronutrients (macros) is a valuable method for analyzing your daily dietary choices. Macros, encompassing fats, proteins, and carbohydrates, provide the energy your body requires for all physical activities, including essential functions like digestion and immune responses.

You can enhance your macro tracking by examining your overall carb consumption and subsequently calculating your net carbs. Here's a guide to understanding net carbs, their calculation, and the potential benefits.

Net carbs refer to the total amount of readily digestible carbohydrates present in a particular food. It is calculated by subtracting the grams of fiber and half the amount of sugar alcohols from the total grams of carbohydrates.

Fiber and sugar alcohols are both types of carbohydrates. Neither affects blood sugar the same way other types of carbs do, so people managing blood sugar may find it useful to have a more detailed log of carbs, fibers, and sugar alcohols to compare to blood sugar measures.

In addition, fiber can be very helpful to track to see if different levels of fiber consumption affect appetite, satiety, and weight loss efforts. Especially because fiber intake is low for most Americans and it’s an important nutrient for our health and, according to a recent study, longevity.

Tracking total carbohydrate intake refers to measuring all types of carbohydrates you consume in a day.

Carbohydrates are converted to sugars, which enter the bloodstream to provide quick energy that your body can use immediately.

There are different types of carbohydrates, and they don’t all break down the same way.

Foods high in simple sugars and simple carbs, such as soda, candy, or sweet baked goods, are digested very quickly. The sugars from those foods enter your bloodstream rapidly and cause a sharper spike in your blood sugar.

Complex carbohydrates, such as vegetables, fruits, and whole grains, take longer to break down and often contain fiber. Fiber is a carbohydrate but it isn’t fully broken down during digestion, instead aiding the intestine in removing waste as bowel movements.

Complex carbs release sugar into the bloodstream more slowly. Similarly, food sweetened with sugar alcohols instead of simple sugars don’t spike blood sugar the way regular sugar does.

Tracking net carbs will tell you how much fiber you’re eating—and if you’re getting enough. Fiber-rich diets have been associated with better health and helps with weight control. The problem is, most Americans don’t get the daily recommended amounts of dietary fiber.

Dietary fiber is a type of carbohydrate, but it isn't used for energy. Fiber isn't digested, so it passes through the body and is eventually eliminated.

There are two types of fiber: soluble and insoluble, although you won't see them listed separately on nutrition labels. The "dietary fiber" entry on food nutrition labels includes both types of fiber.

Insoluble fiber isn't absorbed or broken down. It helps remove waste from the intestines and prevents constipation. Soluble fiber is also not absorbed. Instead, it dissolves and forms a gel-like substance. This dissolved fiber slows down glucose absorption, and helps regulate blood sugar.

To calculate net carbs, subtract the total dietary fiber amount from the total grams of carbohydrates.

Sugar alcohol, a sweetener found in many foods, is not typically required to be listed on the nutrition facts label. However, manufacturers sometimes choose to include it. If you don’t see it listed, check the ingredients. Sugar alcohol provides half the calories of regular sugar.

Despite its name, sugar alcohol is not sugar or alcohol. Instead, it’s a type of carbohydrate.

Sugar alcohols often end with “-ol,” a good indicator of their identity. Some common examples include:

Sugar alcohols differ from artificial sweeteners like saccharin or aspartame, which are entirely synthetic. They are either as sweet or less sweet than regular sugar and contain fewer calories.

Sugar alcohols are generally considered safe to eat, but excessive consumption (more than 15 grams per day) can cause digestive discomfort. As sugar alcohols don't break down in the gut, they can ferment and lead to gas, bloating, and diarrhea.

Regularly consuming too much sugar alcohol may pose health risks.

A 2023 study found that consuming the sugar alcohol erythritol is linked to a higher risk of blood clots and heart problems. Animal studies published in 2023 suggested a possible connection between erythritol and liver cancer in mice and humans.

It's generally safe to consume around 10 to 15 grams of sugar alcohol per day. A registered dietitian can assist in determining the safest amount for you.

Calculating net carbs is straightforward. You can find your net carbs number by subtracting the fiber and sugar alcohol amounts from the total carbohydrates number on nutrition labels.

The American Diabetes Association (ADA) advises that it's impossible to predict the exact impact of fiber, carbohydrate, and sugar alcohols on blood sugar without knowing the specific types present in the food.

Individuals with diabetes or prediabetes should consult their doctor to determine whether they should track net carbs, separate carbs and fiber, or rely on total carb counts.

There are no reliable recommendations for net carb intake. This term is considered a marketing strategy, not a scientific concept. Only companies like Atkins and Diet Doctor advocate for its use.

The FDA and the American Diabetes Association do not endorse net carbs as a valid measurement.

Consult a dietitian or doctor for personalized advice on calculating your daily carb and net carb needs, along with optimal food choices, macro balance, and portion sizes for your health.

Tracking macros and daily fiber intake can be beneficial for weight loss or reaching your fitness goals. Increasing fiber intake offers various health benefits.