Understanding Net Carbs: Why They Matter in Your Healthy Keto Diet

When you're on a keto diet, you may hear a lot about "net carbs". But what exactly are net carbs, and why do they matter so much? Let's find out what they are and how they play a crucial role in maintaining a successful keto lifestyle.

What are net carbs?

Net carbs are carbs your body can turn into glucose for energy. When you look at the nutritional information on a food label, you'll see the total carbohydrates listed. This number includes all types of carbs: sugars, starches and fibre. Since fibre isn't absorbed by the body, it can’t be used for energy and doesn't raise blood sugar levels.

But, if fibre is also carbohydrate, is it still healthy for you? Yes! Fibre is a type of complex carbohydrate that your body can't digest. There are two types of fibre: soluble and insoluble. Soluble fibre dissolves in water and forms a gel-like substance in the gut, which can help lower blood cholesterol and glucose levels. Insoluble fibre, in contrast, does not dissolve in water and helps move food through the digestive system. It aids in regular bowel movements.

To find the net carbs, you subtract the fibre content from the total carbohydrates.

Total carbs - fibre = net carbs

For example, if a food item has 25g of total carbohydrates and 8g of fibre, the net carbs would be 17g. This calculation is essential when you are on a keto diet because it helps you know the actual impact of the food on your blood sugar levels and ketosis.

How net carbs affect ketosis

The ketogenic diet is all about reducing carbohydrate intake to a a level where your body  enters and stays in ketosis. Ketosis is when your body switches from using glucose (from carbs) as its primary fuel source to using ketones (from fat). To maintain the state of ketosis, you need to keep your daily carb intake very low – around 20g to 50g of net carbsper day.

Photo by Zifeng Xia on Pexels

According to Dr Lim Su Lin, chief dietitian at the National University Hospital, understanding net carbs is key to making smart food choices on a healthy keto diet. In a chat with Health Check Podcast about approaching the keto diet the heathy way, she compares apples with blueberries. A small apple has 15g of total carbs but 13g of net carbs, which is high for a keto diet. In contrast, a handful of blueberries has lower net carbs (3g), making it a better choice.

Make them count

Dr Lim says that some foods may seem high in carbs at first glance, but when you subtract the fibre, their net carbs content are much lower. This distinction lets you eat a broader range of foods while staying within your carb limits. For example, certain vegetables and nuts are high in fibre, which means their net carb count is low. This makes them great options for a keto diet.

Understanding net carbs ensures that you're not blindly cutting out fibre from your diet in an attempt to eliminate carbs. It helps you avoid unnecessary restrictions and allows you to enjoy a more varied and balanced diet. Ultimately, it leads to a sustainable healthy keto journey.

Are you looking to incorporate a healthy keto diet into your life to help you achieve your health goals? If so, HealthFull’s nutritious and convenient healthy keto meals may just be your answer. Every HealthFull dish contains the right amounts of calories, fats, proteins and net carbs to help you lose weight sustainably. With HealthFull, you can skip all the net carb counting and have a deliciously balanced keto meal ready within 10 minutes.