How to Calculate Net Carbs - An Australian Guide - Yo Keto

Are you finding net carb calculations on the keto diet confusing? You're not alone. Fear not, we're here to help!

Net carbs are simply the total carbs minus fibre and sugar alcohol, giving you an accurate reading of the carbohydrates that affect blood sugar levels. However, differences between Australian and American nutrition labels can often make calculating net carbs challenging.

In our latest blog post, we take you through everything you need to know about nailing net carb calculations. Get ready to explore nutritional labels and pick up some helpful tips and tricks along the way.

Australian Nutrition Labels vs. American Nutrition Labels:

In Australia, fibre is listed separately from carbs on nutrition labels, meaning that the "carbs" shown are always net carbs. Meanwhile, in America, nutritional labels list fibre under total carbs, so you have to deduct the fibre from the total carbs to get net carbs. Keep in mind that American blogs, podcasts, and websites may use total carbs, so be mindful of this difference. When browsing the Yo Keto website, most nutritional labels shown are Australian, but some are American, usually on imported products like Quest chips. A great tip is to look at how fibre is spelled. If it's spelled fibre, it's Australian, and the carbs shown are net carbs. If it's spelled fiber, it's American, and you will need to deduct the fibre.

Why Focus on Net Carbs on the Keto Diet?

One reason net carbs take precedence on the keto diet is that they're the digestible carbs that affect blood sugar. However, dietary fibre, like the insoluble fibre in keto-friendly lollies like Double D, Funday and Zollipops doesn't affect blood sugar levels, making it a non-factor when monitoring carb intake. But fibre's impact goes beyond blood sugar: soluble fibre stabilizes blood sugar levels by slowing digestion & forming a gel-like substance, while insoluble fibre improves regularity and keeps you feeling fuller for longer.

Sugar Alcohols and Their Impact on Net Carbs:

Sugar alcohols like erythritol and xylitol have minimal impact on blood sugar because they aren't digested, meaning they don't count as carbs. However, it's important to note that some sugar alcohols, like maltitol, do cause a blood sugar spike, so monitor for these. When calculating net carbs, subtract any included sugar alcohols from the total carbs to get your net carb count.

Remember to look out for Australian vs. American nutritional labels, and take note of spelling differences to help simplify the process. By adopting these tips, you'll be able to monitor your carb intake, stay on track with your keto goals 💪