The basics of a healthy diet sound simple: eat plenty of fruits and vegetables, drink enough water, and maintain a good balance of protein, fat, and carbohydrates.
But figuring out exactly what that balance should be can be confusing, especially when it comes to carbs. This is why some people track their “net carbs” as well as their total carbs.
Tracking macronutrients (macros) is a useful way to analyze your daily food choices. Macros (including fat, protein, and carbohydrates) provide your body with the fuel it needs for all physical activities, including automatic functions like digestion and immune response.
You can take your macro tracking to the next level by looking at your total carb intake and then calculating your net carbs. Here’s what you need to know about what net carbs are, how to calculate them, and why you might want to know.
Learn about net carbs
Net carbs is a term that refers to the total amount of fully digestible carbohydrates contained in a specific food. It is the total grams of carbohydrates minus the grams of fiber and half the amount of sugar alcohols.
Fiber and sugar alcohols are both carbohydrates. Neither affects blood sugar in the same way that other types of carbohydrates do, so people who control their blood sugar may find it useful to have a more detailed carbohydrate, fiber, and sugar alcohol log to compare with their blood sugar measurements.
Additionally, fiber is very helpful for tracking whether varying levels of fiber consumption affect appetite, satiety, and weight loss. Especially since most Americans have low fiber intake, which according to a recent study is an important nutrient for our health and longevity.
Tracking total carbohydrate intake means measuring all types of carbohydrates you consume throughout the day. When you look at the nutrition page in MyFitnessPal, you’ll see that it tracks the total carbohydrates in food. You can use this measurement as a starting point for calculating net carbs.
How your body digests different types of carbohydrates
Carbohydrates are converted into sugar, which enters the bloodstream to provide quick energy that the body can use immediately.
However, there are different types of carbohydrates, and they are not broken down in the same way.
Foods rich in simple sugars and simple carbohydrates, such as soda, candy, or sweet baked goods, are digested quickly. The sugar in these foods quickly enters your bloodstream, causing a sharp rise in blood sugar.
Complex carbohydrates, such as vegetables, fruits, and whole grains, take longer to break down and often contain fiber. Fiber is a type of carbohydrate, but it is not completely broken down during digestion. Instead, it helps the intestines remove waste during bowel movements.
Complex carbohydrates release sugar into the bloodstream more slowly. Likewise, foods sweetened with sugar alcohols rather than simple sugars don’t spike blood sugar like regular sugar.
Insoluble and soluble fiber carbohydrates
Tracking net carbs can tell you how much fiber you’re getting and whether you’re getting enough. A fiber-rich diet is linked to better health and helps with weight management. The problem is, most Americans don’t get the recommended daily amount of dietary fiber.
Dietary fiber is a type of carbohydrate, but it is not used as fuel. Fiber resists digestion, so it passes through the body and is eventually excreted.
There are two types of fiber: soluble fiber and insoluble fiber, although you won’t see them listed separately on nutrition labels. The “dietary fiber” item on food nutrition labels includes soluble fiber and insoluble fiber.
Insoluble fiber is not absorbed or broken down. It helps clear intestinal waste and prevents constipation. Soluble fiber is also not absorbed. Instead, it dissolves and forms a gel-like substance. Dissolved fiber slows the absorption of glucose and helps control blood sugar.
To calculate net carbs, you subtract the total dietary fiber from the total grams of carbohydrates.
Interesting facts: Did you know that MyFitnessPal has a community of over 250 million users? Join today!
sugar alcohol carbohydrates
Sugar alcohols are a type of sweetener used in a variety of food products. Food manufacturers are usually not required to list them on Nutrition Facts labels, but sometimes do. If it’s not listed, you can check the ingredient list. It’s essentially a condiment with half the calories of sugar.
Despite its name, sugar alcohols are not sugar or alcohol. It is actually a type of carbohydrate.
Typically ending in “-ol” (which is a good indicator of a sugar alcohol), some sugar alcohols include:
- xylitol
- Erythritol
- Sorbitol
- Maltitol
Sugar alcohols are different from artificial sweeteners like saccharin or aspartame, which are entirely synthetic. They are as sweet or less sweet than regular sugar and contain fewer calories.
Sugar alcohols are generally considered safe to eat, but consuming too much (more than 15 grams per day) can cause digestive discomfort. Because sugar alcohols don’t break down in the intestines, they ferment and cause gas, bloating, and diarrhea.
There may be health risks if too many sugar alcohols are consumed regularly.
In 2023, a study found that consuming the sugar alcohol erythritol increases the risk of blood clots and heart problems. Animal studies published in 2023 suggested a possible link between erythritol and liver cancer in mice and humans.
Generally speaking, it is safe to consume 10 to 15 grams of sugar alcohols per day. A registered dietitian can help you determine the safest amount for you.
How to calculate net carbs
Calculating net carbs isn’t complicated. You can find the net carb content by looking for the fiber and sugar alcohol content on the nutrition label and then subtracting those two numbers from the total carb content on the label.
The ADA warns that you can’t be completely sure how fibrous carbohydrates and sugar alcohols will affect your blood sugar unless you know exactly the types of foods you eat.
If you have diabetes or prediabetes, ask your doctor if you should count net carbs, track carbs and fiber separately, or rely on a total carb count.
How many net carbs are appropriate per day?
There are no reliable recommendations for net carbohydrate intake. It is considered a marketing term rather than a scientific term. Only commercial entities like Atkins and Diet Doctor make these recommendations.
The FDA does not recognize net carbs as a measure, nor does the American Diabetes Association.
If you’re working with a nutritionist or doctor, they can tell you the best way to calculate your daily carbs and net carbs, as well as which foods, macro balances, and portion sizes are best for your health needs.
bottom line
Tracking your macros and looking at your daily fiber consumption can be helpful tools for losing weight or achieving your fitness goals. Increasing your fiber intake can improve your health in many ways.
MyFitnessPal shows you your carb intake as well as your fiber intake so you can easily calculate the total grams of carbs and grams of fiber you’re eating.
Start tracking total carbs, net carbs, and macros with the MyFitnessPal app today!
Originally uploaded 12/27/2016 | Updated 7/29/2024
