Glucides nets, total carbohydrates ... you get the brushes? We understand you!
We get many questions about carbohydrates: how much to consume per day, how to count them and how to be sure not to eat too much!
In this article, we will explain what the net carbohydrates are, why they are important, especially if you follow a ketogenic diet.
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The net carbohydrates, what is it?
Net carbohydrates are often called digestible carbohydrates. They include simple and complex carbohydrates. The concept of net carbohydrates is based on the fact that all carbohydrates do not affect your body in the same way. Carbohydrates such as starch and sugars are fully absorbed by the body, causing a rapid increase in blood sugar levels after meals or snacks.
Net carbohydrates are therefore carbohydrates less all the elements that do not affect blood sugar.
Why calculate the net carbohydrates by eating keto?
If you follow a low carbohydrate or ketogenic diet, or if you try to keep a low glycemic index, it is often recommended that you pay attention to net carbohydrates.
The ketogenic diet is a low-carbohydrate diet. If you count your macros, the daily intake of net carbohydrates in a ketogenic diet is usually between 20 and 30 grams.
The net daily intake of carbohydrates may vary from person to person and depends on your state of health or the reason why you start with your ketogenic adventure. If in doubt, contact a doctor or an experienced nutritionist for wise advice.
How do you count net carbohydrates?
To count net carbohydrates, you must check the total carbohydrate content of foods, including sugars, fibre and sugar alcohols. You can find all this information in the nutritional values on the labels on the back of the products.
The net calculation of carbohydrates may be a bit confusing at the beginning. This is because it is different for whole foods and packaged foods.
Know : non-EU countries account for fibre in total carbohydrates. In the EU, the fibres are separated from the carbohydrates, so no problem on that side.
How do you calculate net carbohydrates for unprocessed foods?
To obtain the net carbohydrates of whole foods (such as vegetables or fruit), you must subtract the fibre from the total carbohydrate. Natural fibers move slowly in the digestive system and are not absorbed into the small intestine. Soluble and insoluble fibres have no impact on blood sugar.
For example, if, on a non-European label, a food contains 10 grams (g) of total carbohydrates and 5 grams (g) of fibre, you must subtract the fibre from the total carbohydrates to obtain the total net carbohydrates.
(10g) Total lucid - (5g) Fibres = (5g) Net lucides
How do I calculate the net carbohydrates for packaged products?
As packaged foods may contain sugar alcohols, such as erythritol or xylitol, these sweeteners should also be included in the net carbohydrate calculation.
Net carbohydrates are carbohydrates with no impact on blood sugar, so sugar alcohols, which do not have an impact on blood sugar, should also be subtracted from total carbohydrates.
Sugar alcohols (also known as polyols) are substitutes for sugar used in many food products. Sugar alcohols are not artificial sweeteners.
Let us move on to the tricky things: each region has its own food labelling regulations. That is why you need to know the regulations of your country or region.
If you buy a U.S. product (or imported from the United States) And that this product contains 10 grams (g) of total carbohydrates, 5 grams (g) of fibre and 2 grams (g) of erythritol, you must subtract the two (erythritol and fibre) from total carbohydrates to obtain the net carbohydrates.
American products: (10 g) total carbohydrates - (5 g) fibres - (2 g) erythritol = (3 g) net carbohydrates
However, if you buy a European product, the fibres are separated from the carbohydrates: you only have to remove erythritol.
For example, if a European product contains 10 grams (g) of total carbohydrates, 5 grams (g) of fibre and 2 grams (g) of erythritol, the calculation of net carbohydrates is as follows:
European products: (10g) Total lucid - (2g) erythritol = (7g) Net lucid
Some examples of net carbohydrate calculations
A white chocolate bar from Funky Fat Foods (50 g) contains 15 grams (g) of total carbohydrates and 15 grams (g) of erythritol (polyols). This means that it contains less than 1 g of net carbohydrates per bar.
A portion of sugar-free spreads (32g) contains 16 grams (g) of total carbohydrates, 9 grams (g) of fibre, 6 grams (g) of polyols. This means that the net carbohydrates/serving amount is 1g!