Total carbs versus net carbs - does it make a difference?
nvmomketo
Posts: 12,019 Member
I'm pretty new to keto. I see the terms net carbs and total carbs floating around a lot. I've just gone with net carbs because I'm too lazy to bother figuring out total carbs. But today I took a closer look and got a bit confused...
When people say the are keeping their carbs to 20g, for example, does that usually refer to total carbs or net?
My net carbs are usually between 20 and 50 but my fibre is mostly between 10 and 20... Does that mean I am actually keeping my carbs nice and low?
Today for example, carbs are 26 and fibre was 10 - were my carbs just 16? Yesterday my carbs were 34 and fibre was 16 - is that 18g of carbs??
I'm a bit gobsmacked if it is true because I have been working to keep my (net) carbs below 20 but it is usually somewhere between 20 and 50. I felt like I was failing but I'm in moderate ketosis. I was a bit surprised I was that far into ketosis with the (larger than I intended) amount of carbs I was eating.
Thanks!
When people say the are keeping their carbs to 20g, for example, does that usually refer to total carbs or net?
My net carbs are usually between 20 and 50 but my fibre is mostly between 10 and 20... Does that mean I am actually keeping my carbs nice and low?
Today for example, carbs are 26 and fibre was 10 - were my carbs just 16? Yesterday my carbs were 34 and fibre was 16 - is that 18g of carbs??
I'm a bit gobsmacked if it is true because I have been working to keep my (net) carbs below 20 but it is usually somewhere between 20 and 50. I felt like I was failing but I'm in moderate ketosis. I was a bit surprised I was that far into ketosis with the (larger than I intended) amount of carbs I was eating.
Thanks!
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Replies
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I always subtract fiber from my carbs
Sounds like you are doing wonderful. 0 -
Net carbs is what you get when you subtract the fiber. Total carbs includes the fiber count.
I tend to focus on the net carbs myself at 20g. Others are more strict and have a goal of 20g total.
Either way is fine. Whatever makes sense to you.0 -
If you are doing Low carb (50 to 150 carbs) subtract all you want. But usually Keto people don't subtract at all.
I hope this helps,
Dan the Man from Michigan
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Thank you for this question. I was wondering about it too. I generally eat around 15g total carbs and did not realize I was getting any fiber at all because my carbs are mainly from lettuce and nut butters. I did not think they had any fiber. I will continue as I am doing because it is working for me. I do not check to see if I am in ketosis or not. I just know I am feeling better and the scale is moving downward.0
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Great. Thanks everyone! So Total is what I am using and Net is minus the fibre. It sounds like most people use Net carbs so I'm doing better than I thought I was. That's great because I like a smoothie when it gets hot and my spinach, avocado, cucumber, coconut cream smoothies seemed to have a lot of carbs so I was limiting them.... of course blending it smooth probably destroys the fibre anyways. LOL
I am trying to stay in ketosis, and it seems to be working for now. I'll keep total carbs under 50 and that automatically keeps my net carbs low.
Thanks again! 0 -
nvsmomketo wrote: »Great. Thanks everyone! So Total is what I am using and Net is minus the fibre. It sounds like most people use Net carbs so I'm doing better than I thought I was. That's great because I like a smoothie when it gets hot and my spinach, avocado, cucumber, coconut cream smoothies seemed to have a lot of carbs so I was limiting them.... of course blending it smooth probably destroys the fibre anyways. LOL
I am trying to stay in ketosis, and it seems to be working for now. I'll keep total carbs under 50 and that automatically keeps my net carbs low.
Thanks again!
Some people are more sensitive. I'll subtract veggie fiber out, but not from any grains or sweets (no SA out or anything). So my numbers are usually 20-25 Total grams or if veggies then Net 20-25 grams with Total of 50 grams or so...0 -
KnitOrMiss wrote: »nvsmomketo wrote: »Great. Thanks everyone! So Total is what I am using and Net is minus the fibre. It sounds like most people use Net carbs so I'm doing better than I thought I was. That's great because I like a smoothie when it gets hot and my spinach, avocado, cucumber, coconut cream smoothies seemed to have a lot of carbs so I was limiting them.... of course blending it smooth probably destroys the fibre anyways. LOL
I am trying to stay in ketosis, and it seems to be working for now. I'll keep total carbs under 50 and that automatically keeps my net carbs low.
Thanks again!
Some people are more sensitive. I'll subtract veggie fiber out, but not from any grains or sweets (no SA out or anything). So my numbers are usually 20-25 Total grams or if veggies then Net 20-25 grams with Total of 50 grams or so...
Knit. My Flax Buns have 5g carbs and 5g fiber (from the ground flax seed). Would you count this as 5g or 0g?
I count total carbs but i make an exception for that and count it as 0g net carbs. Not sure if i should be doing this really, but i only have 1 Flax Bun 2-3x a week, so i suppose its not too much of a big deal?
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NET is carbohydrates minus fiber, but in the UK NET is not as helpful lablel wise ecause fiber is not included in the carbohydrate calculation.
Totally made up example of the same food in two countries for illustrative purposes:
US Food:
Total Carbohydrates: 50g
Fiber:10g
(Net:40g)
UK Food:
Carbohydrates:40g
Fibre:10g
This does not mean the UK version has less overall carbs, it means that Fiber is not included under the total carbohydrate count, so do not subtract it from Carbohydrates thinking you have a NET of 30. You still have a NET of 40.0 -
AreteAndWhimsy wrote: »NET is carbohydrates minus fiber, but in the UK NET is not as helpful lablel wise ecause fiber is not included in the carbohydrate calculation.
Totally made up example of the same food in two countries for illustrative purposes:
US Food:
Total Carbohydrates: 50g
Fiber:10g
(Net:40g)
UK Food:
Carbohydrates:40g
Fibre:10g
This does not mean the UK version has less overall carbs, it means that Fiber is not included under the total carbohydrate count, so do not subtract it from Carbohydrates thinking you have a NET of 30. You still have a NET of 40.
Woah, i didnt know this, and i live in the UK. I just rely on MFP nutritional data for my log. Thats really helpful to know, actually. That could throw things off quite a bit.
So, to work out total carbs from UK nutritional data i presume you add the carbohydrates & fiber values together?
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It is probably a preference for most people. I haven't been eating any breads so the only carbs I get are from vegetables. I do net carbs for them as I feel like that is good food.0
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CoconuttyMummy wrote: »KnitOrMiss wrote: »nvsmomketo wrote: »Great. Thanks everyone! So Total is what I am using and Net is minus the fibre. It sounds like most people use Net carbs so I'm doing better than I thought I was. That's great because I like a smoothie when it gets hot and my spinach, avocado, cucumber, coconut cream smoothies seemed to have a lot of carbs so I was limiting them.... of course blending it smooth probably destroys the fibre anyways. LOL
I am trying to stay in ketosis, and it seems to be working for now. I'll keep total carbs under 50 and that automatically keeps my net carbs low.
Thanks again!
Some people are more sensitive. I'll subtract veggie fiber out, but not from any grains or sweets (no SA out or anything). So my numbers are usually 20-25 Total grams or if veggies then Net 20-25 grams with Total of 50 grams or so...
Knit. My Flax Buns have 5g carbs and 5g fiber (from the ground flax seed). Would you count this as 5g or 0g?
I count total carbs but i make an exception for that and count it as 0g net carbs. Not sure if i should be doing this really, but i only have 1 Flax Bun 2-3x a week, so i suppose its not too much of a big deal?
Personally, I would count it as both. I keep a net and a total number in my head. But right now I'm not really eating anything with grains much at all, not even almond flour or coconut flour or flax or chia or any of that. I used to eat the Joseph's Lavash Flatbread and the Flax Pitas, but I really don't miss them anymore. I've never made a minute muffin thing or any fake bread after my annoying oopsies. I've just learned that I enjoy my food better with a fork and knife on a plate than worrying about picking something up... Dunno why...0 -
@CoconuttyMummy The really annoying thing is that here in New Zealand it is hit or miss. Some things are labelled like the US labels things, and some items, especially Australian imports, are labelled like the UK. *sigh*
With any new food I check the label or ingredients against the USDA entry in MFP to see whether or not it's including Fiber.
This is just my personal method, but I aim for 20 carbs per day with an allowance of 20 grams of naturally occurring fiber (so 20 Net). BUT any added fiber comes out of my carb allowance, not my fiber allowance. I don't think adding fiber to a food just to give it a 'better' Net carb profile is very honest, so this rule cuts most of those foods out while preserving vegetables for me.0 -
AreteAndWhimsy wrote: »@CoconuttyMummy The really annoying thing is that here in New Zealand it is hit or miss. Some things are labelled like the US labels things, and some items, especially Australian imports, are labelled like the UK. *sigh*
With any new food I check the label or ingredients against the USDA entry in MFP to see whether or not it's including Fiber.
This is just my personal method, but I aim for 20 carbs per day with an allowance of 20 grams of naturally occurring fiber (so 20 Net). BUT any added fiber comes out of my carb allowance, not my fiber allowance. I don't think adding fiber to a food just to give it a 'better' Net carb profile is very honest, so this rule cuts most of those foods out while preserving vegetables for me.
^^^^ This is why I go with kind of a loose sliding scale... Spelling it out that clearly makes excellent sense! And by default that's the bent I took too. GMTA 0 -
I'm keto and count net carbs, always have. But I'm young, not a ton going on metabolically like some here and generally don't get a ton of fiber anyway(unless it's a salad heavy week).0
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AreteAndWhimsy wrote: »@CoconuttyMummy The really annoying thing is that here in New Zealand it is hit or miss. Some things are labelled like the US labels things, and some items, especially Australian imports, are labelled like the UK. *sigh*
With any new food I check the label or ingredients against the USDA entry in MFP to see whether or not it's including Fiber.
This is just my personal method, but I aim for 20 carbs per day with an allowance of 20 grams of naturally occurring fiber (so 20 Net). BUT any added fiber comes out of my carb allowance, not my fiber allowance. I don't think adding fiber to a food just to give it a 'better' Net carb profile is very honest, so this rule cuts most of those foods out while preserving vegetables for me.
Ugh, that is annoying, Arete. Why cant they be consistent, already!
I think that's what im going to have to do - crosscheck the USDA entries for accuracy. How are you finding the proper USDA entries on MFP? Like, if you were looking for roast lamb leg, would you just search "USDA roast lamb leg"?
That makes sense about the added fiber. Im starting to learn that simple and natural are always the best. So you'd count ground Flax Seed, for example, as 0g net carbs? Or just the veggies?
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nvsmomketo wrote: »Great. Thanks everyone! So Total is what I am using and Net is minus the fibre. It sounds like most people use Net carbs so I'm doing better than I thought I was. That's great because I like a smoothie when it gets hot and my spinach, avocado, cucumber, coconut cream smoothies seemed to have a lot of carbs so I was limiting them.... of course blending it smooth probably destroys the fibre anyways. LOL
I am trying to stay in ketosis, and it seems to be working for now. I'll keep total carbs under 50 and that automatically keeps my net carbs low.
Thanks again!
@nvsmomketo
Blending it up does not "destroy" the fiber in the sense that the carb count will change. It will just chew it up into smaller pieces. The fiber and hence the carbs are still there, just smoother, like you already chewed them
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CoconuttyMummy wrote: »I think that's what im going to have to do - crosscheck the USDA entries for accuracy. How are you finding the proper USDA entries on MFP? Like, if you were looking for roast lamb leg, would you just search "USDA roast lamb leg"?
I would probably do a search for "lamb" and see what the consensus is for verified types of lamb. Ground lamb would be close enough for me in this instance, as there isn't an actual USDA entry for lamb. I also check with external sources.
You can bypass MFP and go directly to the USDA website. The search function is pretty self explanatory and does measure in grams if you need.CoconuttyMummy wrote: »That makes sense about the added fiber. Im starting to learn that simple and natural are always the best. So you'd count ground Flax Seed, for example, as 0g net carbs? Or just the veggies?
I would count ground flax as 0g net carbs, but that's still grams of fiber towards my fiber allowance. It isn't a magical food that doesn't need to be tracked, in my book. If I ate 20g of fiber worth of flaxseed (god help me, that would be a bad, bad day) I wouldn't be able to have any other fiber from other sources without going over my overall limit, but I could have non-fibrous sources of carbohydrates. Not that I think 20g of dairy carbs and 20g of flaxseed fiber and no vegetables to speak of would be a very nutritionally sound or enjoyable day, mind you... but that's just preference to how I like to eat and what works for me.0 -
@Dragonwolf posted a while back about how to find the USDA listings and such. I'll see if I can find it!
AHA! Found it:
"I've learned the pattern for the verified USDA entries. IE:
It's not hamburger, or even ground beef, it's Beef - Ground, 80% lean meat / 20% fat, raw (so, instead of searching "ground beef" or "hamburger," I search "beef - ground 80" or "beef ground 80").
It's not just "paprika," it's "spices, paprika," so I search on "spices paprika."0
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