What does fact checked mean?
At Healthfully, we strive to deliver objective content that is accurate and up-to-date. Our team periodically reviews articles in order to ensure content quality. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data.
The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Please check with the appropriate physician regarding health questions and concerns. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made.
“Net carbs” isn’t a scientific term or regulated method. It’s something generated by low-carb diet enthusiasts to help you keep track of carbohydrates that raise your blood sugar. Proponents of such diets claim that elevated blood sugar levels are the culprits for weight gain, although these statements haven’t been scientifically proved yet. Calculating your net carbs requires just basic math skills -- a little subtraction and balancing.
Determine the Portion Size
Nutrition information is based on one serving. Before correctly calculating your net carb intake, know the proper portion size. Just because a package is small and seems like it might be one serving doesn’t mean it is. The serving size is located just below “nutrition facts” on the back panel 1. You’ll see both the serving size in common measurements -- like cups and ounces -- and in grams, as well as the number of servings per container. So if the serving size is 1 cup and there are two servings in the package, you know one serving is half a cup..
- Nutrition information is based on one serving.
- So if the serving size is 1 cup and there are two servings in the package, you know one serving is half a cup..
Locate the Total Carbohydrates
How to Calculate Net Carbohydrates
Learn More
About halfway down the label, you’ll see “total carbohydrate” listed in bold lettering. This number includes all types of carbohydrates 4. Sugar, starch, fiber and sugar alcohol grams all make up the total carbohydrates, since they all have a similar chemical makeup. Some manufacturers may include the specific sugar and starch grams below the total carbohydrates, but this isn’t a required standard in food labeling 3.
Subtract the Fiber
Once you know the total carbohydrates per serving, subtract the fiber carbs. The reasoning behind this is that fiber doesn’t metabolize into glucose, the simple sugar transformed from sugar and starch that brings your blood sugar up. Fiber travels through your digestive tract without going through that glucose-conversion process. This is why some diets allow you to subtract fiber grams from the total carb grams -- in some cases only if fiber amounts to 5 grams or more, though. For instance, if a serving of whole-grain pasta has 30 grams of total carbohydrates and 5 grams of fiber, you’ll have only 25 grams of net carbs: 30 - 5 = 25.
- Once you know the total carbohydrates per serving, subtract the fiber carbs.
- This is why some diets allow you to subtract fiber grams from the total carb grams -- in some cases only if fiber amounts to 5 grams or more, though.
Subtract the Sugar Alcohols
Carbohydrates in Quinoa
Learn More
Sugar alcohols, like sorbitol, malitol, lactitol or sucralose, aren't completely carb- and calorie-free. Usually starch and sugar carbohydrates have 4 calories per gram. While everyone digests sugar alcohols differently, it's estimated that they have an average of 2 calories per gram, unless otherwise listed. So because you're typically getting roughly half of the glucose-elevating carbohydrate, subtract half of the sugar alcohols. As an example, if a food has 4 grams of sugar alcohols -- they'll be listed under "total carbohydrates" -- subtract 2 grams from the total carbs to get your net carbs.
- Sugar alcohols, like sorbitol, malitol, lactitol or sucralose, aren't completely carb- and calorie-free.
- As an example, if a food has 4 grams of sugar alcohols -- they'll be listed under "total carbohydrates" -- subtract 2 grams from the total carbs to get your net carbs.
Keep Track of Your Daily Allowance
Keep tabs on your daily net carb intake. Certain diets allow you to have as much as 100 grams of net carbs each day. Others have you limit yourself to less than 20 grams, however. Ideally, you should split up your net carbs evenly among meals -- leave some out for snacks, too. If the stage of your plan allows you to have 50 grams of net carbs per day and you get 25 grams from that one serving of pasta, you’re only left with another 25 grams for the rest of the day. Choose wisely and spread them out more evenly so that you don’t go overboard or deprive yourself at any particular meal.
- Keep tabs on your daily net carb intake.
- Ideally, you should split up your net carbs evenly among meals -- leave some out for snacks, too.
Related Articles
References
- U.S. Food and Drug Administration: How to Understand and Use the Nutrition Facts Label
- Atkins: What Are Net Carbs?
- USDA Food Safety and Inspection Service: FSIS Statement of Interim Policy on Carbohydrate Labeling Statements
- Better Health Channel: Weight Loss and Carbohydrates
- Diabetes Spectrum: “Low-Carbohydrate” Food Facts and Fallacies
- Diabetes Forecast: What Are Net Carbs?
- Diabetes mellitus: The epidemic of the century
- Approaching pre-diabetes - PubMed
- FoodData Central
- FoodData Central
- FoodData Central
- Sugar-Sweetened Beverage but Not Diet Soda Consumption Is Positively Associated with Progression of Insulin Resistance and Prediabetes
- Added Fructose - Mayo Clinic Proceedings
- Fructose and sugar: A major mediator of non-alcoholic fatty liver disease - Journal of Hepatology
- Consuming fructose-sweetened, not glucose-sweetened, beverages increases visceral adiposity and lipids and decreases insulin sensitivity in overweight/obese humans
- Consumption of fructose-sweetened beverages for 10 weeks reduces net fat oxidation and energy expenditure in overweight/obese men and women
- Trans fatty acids in diets act as a precipitating factor for gut inflammation? - Okada - 2013 - Journal of Gastroenterology and Hepatology - Wiley Online Library
- Role of free fatty acids in endothelial dysfunction | Journal of Biomedical Science | Full Text
- Metabolic Implications of Dietary Trans‐fatty Acids - Dorfman - 2009 - Obesity - Wiley Online Library
- Trans fatty acids, insulin resistance and diabetes | European Journal of Clinical Nutrition
- Trans fatty acid intake is associated with insulin sensitivity but independently of inflammation
- Trans Fat | FDA
- Small Entity Compliance Guide: Trans Fatty Acids in Nutrition Labeling, Nutrient Content Claims, and Health Claims | FDA
- Dietary Carbohydrate (Amount and Type) in the Prevention and Management of Diabetes | Diabetes Care
- Prediction of the Relative Blood Glucose Response of Mixed Meals Using the White Bread Glycemic Index | Diabetes Care
- The postprandial glucose response to some varieties of commercially available gluten-free pasta: a comparison between healthy and celiac subjects - PubMed
- Diabetes, Depression, and Cognition: a Recursive Cycle of Cognitive Dysfunction and Glycemic Dysregulation | SpringerLink
- Impact of Dietary Fiber Consumption on Insulin Resistance and the Prevention of Type 2 Diabetes | The Journal of Nutrition | Oxford Academic
- FoodData Central
- FoodData Central
- FoodData Central
- Impact of yogurt on appetite control, energy balance, and body composition | Nutrition Reviews | Oxford Academic
- Yogurt and Diabetes: Overview of Recent Observational Studies | The Journal of Nutrition | Oxford Academic
- High-Protein Breakfast Induces Greater Insulin and Glucose-Dependent Insulinotropic Peptide Responses to a Subsequent Lunch Meal in Individuals with Type 2 Diabetes | The Journal of Nutrition | Oxford Academic
- FoodData Central
- FoodData Central
- Caffeinated and Decaffeinated Coffee Consumption and Risk of Type 2 Diabetes: A Systematic Review and a Dose-Response Meta-analysis | Diabetes Care
- Effects of carbohydrates on satiety: differences between liquid and solid food - PubMed
- [Relationship between sugary drinks and diabetes of adults in Wuhai city] - PubMed
- Caramel Frappuccino® Blended Beverage: Starbucks Coffee Company
- Iced Starbucks® Blonde Vanilla Latte: Starbucks Coffee Company
- FoodData Central
- FoodData Central
- FoodData Central
- FoodData Central
- Consumption of Honey, Sucrose, and High-Fructose Corn Syrup Produces Similar Metabolic Effects in Glucose-Tolerant and -Intolerant Individuals | The Journal of Nutrition | Oxford Academic
- FoodData Central
- FoodData Central
- FoodData Central
- FoodData Central
- FoodData Central
- Food label accuracy of common snack foods - Jumpertz - 2013 - Obesity - Wiley Online Library
- FoodData Central
- FoodData Central
- FoodData Central
- Fruit juice: just another sugary drink? - PubMed
- FoodData Central
- FoodData Central
- Advanced Glycation End Products, Inflammation, and Chronic Metabolic Diseases: Links in a Chain? - PubMed
- Effects of cooking method, cooking oil, and food type on aldehyde emissions in cooking oil fumes - PubMed
- Fried Food Consumption and Cardiovascular Health: A Review of Current Evidence
- Consumption of Fried Foods and Risk of Heart Failure in the Physicians' Health Study
- Consumption of fried foods and risk of coronary heart disease: Spanish cohort of the European Prospective Investigation into Cancer and Nutrition study
- Consumption of deep-fried foods and risk of prostate cancera,b
Writer Bio
Melodie Anne Coffman specializes in overall wellness, with particular interests in women's health and personal defense. She holds a master's degree in food science and human nutrition and is a certified instructor through the NRA. Coffman is pursuing her personal trainer certification in 2015.