Calculating a product's net carbs involves subtracting indigestible carbs (like fiber) and polyols (sugar alcohols) from the total carbs. This will give you the amount of carbs that will actually affect your blood sugar levels or that you'll need on a low-carb diet, like the ketogenic diet. Here are the steps to calculate net carbs:
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Gather Nutrition Facts: Find the nutrition label for the product you want to calculate. This label provides information about total carbohydrates, dietary fiber, and polyols.
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Identify Total Carbohydrates: Look for the "Total Carbohydrates" section on the nutrition label and write down the amount in grams. This represents the total carbohydrates present in the product.
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Identify Dietary Fiber: Look for the "Dietary Fiber" section on the nutrition label and write down the amount in grams. Dietary fiber is an indigestible carbohydrate and is subtracted from the total carbohydrates.
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Identify Polyols: Look for the "Polyols" or "Sugar Alcohols" section on the nutrition label and write down the amount in grams. Polyols are also indigestible carbohydrates and are subtracted from the total carbohydrates.
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Calculate Net Carbs: Subtract the amount of dietary fiber and polyols from the total carbs to get the net carbs.
Net Carbohydrates = Total Carbohydrates - Dietary Fiber - Polyols
For example, if a product has 20 grams of total carbohydrates, 5 grams of dietary fiber, and 3 grams of polyols:
Net Carbs = 20 grams - 5 grams (fiber) - 3 grams (polyols) = 12 grams of net carbs.
So, in this case, the product would have 12 grams of net carbs per serving. These are the carbs that would have a significant impact on blood sugar levels or that you would count on a low-carb diet.
Keep in mind that it can never be negative. If this is the case, it's quite possible that the polyols or fiber have already been subtracted. To find out, we just have to see if the polyols and fiber are broken down under carbohydrates. That means they should be subtracted.
