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What are Net Carbs for Keto vs. Actual Carbs?

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:

Total amount of carbs
Minus
Total amount of fiber
Equals
Net Carbs
 
Fiber isn’t “counted” in the carbohydrate total.  It doesn’t get digested because your body doesn’t have the enzymes to break it down.
 
For example, my Keto Oatmeal has 21.4 grams of carbs and 15 grams of fiber.  21.4 minus 15 is 6.4 net grams of carbs.

Comparison example in Fruit and Vegetable

 
 Total CarbsTotal FibreNet Carbs
Avocado11.6g9.1g2.5g
1 cup of Raspberries14.69g8g6.69g
1 cup of Spinach1.09g0.7g0.39g
Medium Zucchini6.57g2.2g4.37g
Asparagus, 1 spear0.78g0.4g0.38g
1 cup sliced Cucumber3.78g
 

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

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jlistermartin

Health and Nutrition coach, helping women find their identities outside of motherhood and work.

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