When I started out I had no idea that net carbs for Keto was a thing. I logged everything religiously in MyFitnessPal and stuck within my 70-25-10 macro plan. The problem with that, is that really, I was limiting my veggie intake. Vegetables are pretty much all carb, some protein and little fat. But we need fiber and vegetables to get enough nutrients and for happy gut health.
Fiber in vegetables acts as prebiotics. Prebiotics are the food probiotics, the good bacteria in our gut, eat to survive. For more information on the effect of gut health on our weight read here
How to calculate Net Carbs:
Comparison example in Fruit and Vegetable
| Total Carbs | Total Fibre | Net Carbs | |
| Avocado | 11.6g | 9.1g | 2.5g |
| 1 cup of Raspberries | 14.69g | 8g | 6.69g |
| 1 cup of Spinach | 1.09g | 0.7g | 0.39g |
| Medium Zucchini | 6.57g | 2.2g | 4.37g |
| Asparagus, 1 spear | 0.78g | 0.4g | 0.38g |
| 1 cup sliced Cucumber | 3.78g | 0.5g | 3.28g |
So what about tracking Net Carbs for Keto?
Well, that’s an interesting one if you use an app like MyFitnessPal. In my own programs and meal plans for clients I just class low carb veggies as Free foods. Don’t track them at all if they’ll upset your macro calculations.
Gut health and eating vegetables are more important than an app giving you a gold star.
To get a comprehensive Vegetarian Keto Friendly Food List Click Here including low carb vegetables
