<img height="1" width="1" style="display:none;" alt="" src="https://ct.pinterest.com/v3/?event=init&tid=2613607283625&pd[em]=&noscript=1" /> Skip to Content

How To Figure Net Carbs Ketogenic Diet Resource

Sharing is caring!

Want to know how to figure net carbs for the keto or low-carb diet?

Check this out; we’ll go in-depth and teach you everything you need to know about figuring out net carbs.

How to figure net carbs into your low carb or keto diet. Net carbs are a great way to add carbs into your keto lifestyle.

There is some debate amongst low carbe’rs and keto dieters about the idea of net carbs.

When I first started the keto diet, I was hard-core.

I didn’t care what kind of carb we were talking about I hated and avoided them all.

Thankfully, I don’t live like that anymore.

Initially, I considered net carbs a way to cheat and an excuse to eat whatever I wanted.

It took me a few months of research to decide that net carbs were the way to go.

Should I Trust Net Carbs?

So what are net carbs? That’s the question I asked myself when I started this keto lifestyle.

The first time I saw the term was on an Atkins Diet Pizza box. After reading the ingredients, I quickly made the assumption that net carbs were a crappy marketing tool.

I was right and wrong.

I’ll tell you now that I don’t endorse any of Atkin’s diet products.

You have to be careful with prepackaged products that tout net carbs right on the box.

Most of them are highly processed. If you’re trying to live a healthy lifestyle, that is a step back.

I do plan to research further these pre-made products. I will let you know if I find even one that is good for you!

The Facts:

A carbohydrate is “any of a large group of organic compounds occurring in foods and living tissues and including sugars, starch, and cellulose.

They contain hydrogen and oxygen in the same ratio as water (2:1) and typically can be broken down to release energy in the body.”

So a carb is a macronutrient in your foods that the body breaks down into sugar to fuel itself throughout the day.

When you consume a diet high in carbohydrates, and your body doesn’t use all that “energy,” it will store that glucose as fat.

These carbs also cause insulin spikes that cause sugar cravings, hormonal imbalances, and more.

How To Figure Net Carbs:

So how do we figure out net carbs? 

Well, that’s where fiber comes into play.

Fiber is a carbohydrate that your body cannot digest, and unlike other carbs, it does not cause insulin spikes or increase blood sugar levels.

Fiber is a great thing because it slows down the absorption of other carbohydrates in your digestive tract and helps keep blood sugar levels even, therefore, keeping insulin production at a minimum.

How To Figure Net Carbs: The Science Behind It

When you eat food high in fiber carbohydrates, the food can take hours to be absorbed by the body instead or minutes.

Take coconut flour, for example. While a white flour bagel would enter the body and immediately start breaking down into sugar (glucose) to be used as energy, right now, a coconut flour muffin doesn’t do the same.

Your body quickly breaks down the bagel because there are not a lot of fibers to slow down the digestion process, and you will experience insulin spikes and increased blood sugar relatively quickly. 

Coconut flour or berries take longer to process and release less glucose into the bloodstream because of the fiber they contain.

A Blackberry Example:

So to figure out net carbs, you would subtract the fiber carbohydrates from the total carbohydrate count.

Net Carbs Blackberries

Take a look at the carbohydrates listed in blackberries, for example.

You can see that the total carbohydrate count is 10 grams. Then that number is broken down into fiber and sugar, totaling 5 grams each.

If you subtract the fiber, you have five net carbs.

That means the only carbs you have to worry about in blackberries come from the natural sugar (assuming your fruit has no sugar added). That is a pretty significant difference.

Thankfully natural sugars found in foods like fruits and vegetables do not affect our bodies the same way other sugars do.

It is, however, important to note that people with insulin resistance should seriously limit all forms of sugar until their bodies can tolerate and regulate sugar consumption healthily.

How To Figure Net Carbs: Sugar Alcohols

Back to the Atkins foods…

One way keto dieters sweeten homemade treats and dishes is by using sugar alcohols, which you will also find in Atkins prepackaged meals.

There is, however, a small problem with this. All sugar alcohols are not created equal. Sugar alcohols do not affect the body as regular sugar does.

Some of the sugar alcohols you will find being used in Atkins products are polydextrose and sucralose.

I wouldn’t recommend either, but that is only because there are healthier options.

I prefer to stick with sugars like Stevia, Erythritol, and Xylitol in limited moderation.

I have also seen monk fruit recommended for keto dieters, but I have yet to try it or research it so you can decide for yourself.

My Current Method:

If you’re following me on my journey and using my recipes, you will see that I give both counts.

When I review my daily totals, I subtract fiber from my carbs!

Either way, if you’re even paying attention to your carb intake, you’re making better choices for your body.

You know your body better than anyone, so only you can make the choices that will work for you.

One way to test your reactions to the different sugars we recommend is to purchase a Blood Glucose and Ketone Monitoring Device.

I’m currently waiting on mine to arrive. I plan to use these sugar alcohols in my foods and test my body’s reaction.

If you have insulin resistance, I would recommend you do the same. I will then use it to check my blood after eating fruit.

Then I will finally know what causes changes in my body and be able to plan my diet accordingly.

Be sure to read the reviews before purchasing.

If insulin is a core contributor to fat storage, it is vital to pay attention to what causes insulin spikes in your body.

The last thing you want to do is sabotage yourself by consuming foods that derail your progress or kick you out of ketosis.

Looking for ketogenic diet recipes, click here.

* I am not a doctor or a scientist! I only share what has worked for me and many others. If you have questions related to your health, you should speak with your doctor or favorite scientist if you have one.


Saturday 11th of March 2023

Thank you so much! I didn’t know how to count natural sugars and you explained it so I finally understand! The count of carbs is fiber + sugars = total carb not, carbs then you have to add any additional sugar. I was trying to figure out if balsamic vinegar (2 tbs) is 3 carbs + 3 sugars = 6 carbs but, it’s 3 carbs and the 3 sugars is the breakdown. Thank you for taking the time and energy to share what you know. It helped!

Kimmy's Keto Patio

Thursday 26th of April 2018

Thank you for clearing this up, I’m a relative newbie, I went from Paleo to Keto about 4 months ago. I’m still trying to figure out what works and what doesn’t, especially with the added dairy and absence of my favorite fruits and veggies. I ALWAYS use Stevia, though and Pyure brand is my fav.

Bev Walsh

Thursday 22nd of February 2018

You have articulated carbs-net carbs better then anyone else I’ve read. The Keto diet is somewhat overwhelming as it is. Trying to reach goals while not eating meat is especially difficult. Thanks for helping.


Monday 23rd of January 2017

Thank you for this site. I am trying so hard to stick with this low carb diet but I am so confused with the labels, especially about the net carbs. One site I went to said that you do not even subtract the fiber unless it is more than 5 grams and one site said subtract all sugar alcohols and another said only half. I do think I will take your advice and get the monitor because I feel at this point that it is the safest way to be sure after eating something you are not sure of, I have a sweet tooth which has always been my weakness so all the more reason to be sure when it comes to those sugar alcohols.. Thanks again.

Deborah Hopper

Tuesday 6th of December 2016

Great tips, Thanks