Calculating net carbs is an easy way to track your daily carbohydrate intake, which may be especially useful for those looking to live a healthy lifestyle. It’s easy to calculate net carbs with just the information on a nutrition label; all you need to know is how to read one correctly, which we know isn’t always as easy as you’d think! Nutrition labels break down carbohydrates into several different nutritional components, some of which may be called by different names but really mean the same thing. Sugars, for example, may be referred to as glucose or fructose. Then there’s fiber, starches (which become glucose when digested) and sugar alcohols, which we will discuss further below.
A ketogenic diet's main objective is to reduce carb intake and stabilize blood glucose levels in order to achieve a fat-burning state of ketosis. Not all carbs have the same effect on the body, though. Many keto dieters calculate net carbs instead of total carbs because they reflect what is truly impacting blood glucose levels.
What Are Net Carbs?
Net carbs are useful carbohydrates that we can digest and use for energy. We usually subtract fiber and sugar alcohols from the net carbs, as those factors either pass through our body or are indigestible.
Calculating Net Carbs vs. Total Carbs?
Calculating net carbs can be a simple tool to help you achieve your health goals while meeting your nutritional needs. There is no one-size-fits-all method when it comes to calculating carbohydrate intake though. Focusing on total carbs vs. net carbs varies on your personal diet and health goals, so everyone’s process may look a little different. You may find it helpful to experiment with both to see which one works best for you.
Calculating Net Carbs from Nutrition Labels
To calculate net carbs, look at the nutrition label, find the total amount of carbohydrates, and subtract:
- Sugar Alcohols
These are subtracted because the body doesn’t digest them, so they have little to no impact on blood glucose levels.
If you’re calculating net carbs for a Munk Pack product, the formula can be found on all of our packaging. Since we don’t include sugar alcohols in our products, all you need to do is subtract the fiber, allulose and glycerin (if present) from the total amount of carbs to get your net carbs.
The formula for your Net Carb Calculation is:
Total Carbs (_g) - Fiber (_g) - Allulose (_g) = _ g Net Carbs
Take our Coconut Almond Dark Chocolate Keto Nut & Seed Bar, for example.
Net Carb Calculation: Total Carb (17g) - Fiber (5g) - Allulose (9g) = 3g Net Carbs
What Are Sugar Alcohols?
Sugar alcohols are low-calorie sweeteners that act as sugar alternatives. While they may appear to be healthier than sugar because of their lower calorie profiles and reduced risk of tooth decay, some sugar alcohols like sorbitol and xylitol may have negative side effects that cause digestive distress. Instead of sugar alcohols, Munk Pack uses allulose, a delicious, naturally-occurring sweetener that many report to be easier on their digestive system and still minimally impacts blood sugar levels.
How Many Net Carbs Should I Eat on Keto?
If you are following the keto diet, it is recommended to consume under 20-25 grams of net carbs, as this is said to help reach ketosis more efficiently. While 20-25 grams of net carbs may be the recommended amount, this can vary based on your weight, gender and lifestyle.
Why Choose Munk Pack?
Munk Pack makes delicious and nutritious snacks with high-quality ingredients for a taste you’ll love. Munk Pack was created to promote wholesome living and wellness for individuals on the go! Our keto-friendly granola bars, nut & seed bars, and plant-based protein cookies (note: our cookies are not low sugar or keto-friendly) come in a variety of different flavors and are packed with nutrition to keep your taste buds humming and your energy running strong.