NET carbs for a food are TOTAL CARBOHYDRATES - FIBER .
Example:
100 g of avocado contains 9 g of carbohydrates.
7g of this is insoluble fiber and doesn't trigger a strong insulin response, so you don't count it.
So 9g - 7g = 2g of net carbs per 100g of avocado.
Important:
- You cannot ADD fiber to a meal to cancel out the carbohydrates from starch and simple sugars.
- Many countries already include starch and sugar carbohydrates on their labels independently of fiber (EU, UK, AUS).
- Beware of "carb blockers." Some foods and supplements claim to "block" or slow the absorption of carbohydrates to the point of being effective for a ketogenic diet. These products have not yet been scientifically tested.
