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Are you currently on a low-carb diet? If so, it’s important to understand the concept of net carbs. Net carbs are the carbohydrates that your body actually digests and absorbs, unlike total carbs which include both digestible and indigestible carbs. Here’s how to calculate net carbs and make sure you’re on track with your diet!
Net Carbs Calculation
Net carbs are calculated by subtracting the fiber and sugar alcohols from the total carbs. For example, if a food contains 20 grams of carbs, but 5 grams of fiber and 3 grams of sugar alcohols, the net carbs would be 12 grams.
Why do we subtract fiber and sugar alcohols? Well, fiber is considered a non-digestible carb, meaning it passes through your system without being broken down and absorbed. Similarly, sugar alcohols are only partially digested and absorbed, so they don’t have as significant an impact on blood sugar levels as traditional sugar.
Low-Carb Food Options
Now that you understand the concept of net carbs, it’s important to choose low-carb foods to incorporate into your diet. The chart above shows an example of what 20 grams of net carbs looks like, and includes options such as meat, fish, vegetables, and nuts.
Some specific food options include:
- Grilled chicken with broccoli and cauliflower
- Salmon with asparagus and a side salad
- Roasted turkey with green beans and almonds
- Spinach and feta omelet with avocado
Final Thoughts
While net carbs may seem like a small detail, they can have a big impact on the success of your low-carb diet. By calculating net carbs and choosing low-carb food options, you can stay on track and continue to make progress towards your goals.
Remember to always consult with your doctor or a registered dietitian before starting any new diet plan.
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