To calculate net carbs for a ketogenic diet, you need to subtract the amount of dietary fiber and sugar alcohols from the total carbohydrates in a food item. The resulting number is the net carbs. Here’s the formula:
Net carbs = Total carbohydrates – Dietary fiber – Sugar alcohols
For example, if a food item has 20 grams of total carbohydrates, 6 grams of dietary fiber, and 2 grams of sugar alcohols, the net carbs would be:
20 grams – 6 grams – 2 grams = 12 grams
It’s important to note that not all sugar alcohols have the same effects on blood sugar and some are not fully absorbed by the body. Erythritol and xylitol are considered to be safe sugar alcohols and have little effect on blood sugar and insulin levels, while others like maltitol, lactitol, and isomalt have a higher glycemic index and should be consumed in moderation. It’s always a good idea to read the nutrition label and ingredient list of the food item to find out the exact amount of net carbs.