How to Calculate Net Carbs

If you're following a low carbohydrate diet, like Atkins, you might find yourself needing to calculate net carbs. Net carbs refer to the carbs which count towards your total carb count. This is really easy to do.

Difficulty: Easy

Instructions

1. If you are American or Canadian, subtract the grams of fiber from the total carbohydrate count of the food item.
   
   Ex. Total Carbs 4g minus Fiber 2g = 2 grams net carbs
   
   If you don't know the total carbohydrate or fiber count, you can look these up at http://www.lowcarb.ca/low-carb-tools/carb_counter.html
   
   Note that fiber grams doesn't distinguish between soluble and insoluble fiber. All fiber is treated as equal.
   
   Skip ahead to step 3.

2. If you are European, the fiber has already been subtracted from your food labels. In this case, you should count all the carbs listed on a package as net carbs.
   
   For fresh or unlabeled foods, follow the American approach above.
   
   Continue to step 3.

3. Sugar alcohols are troublesome. Some diets recommend you count half the carbs, some say to count all the carbs, and yet and others claim you don't need to count any.
   
   Sugar alcohols include xylitol, sorbitol, mannitol, and erythritol, and are semi indigestible carbs. They have a minimal impact on blood sugar, which is why some plans believe you don’t need to count them towards your net carb intake. If you follow one of these plans, then you can subtract all the sugar alcohols.

[jrofosho1]

on 7/27/2009 great technique to count this is a great article and very well written 5*

[sonni57]

on 7/19/2009 Thanks for the good diet tips on net carbs this is sure to help plenty of those who are looking to lose weight.

[Mindee94]

on 7/19/2009 very interesting... thanks for these calculation tips and resources.