Reading Labels and Figuring Net Carbs for Keto Diets

example of how to read net carbs on a label

Reading labels is a critical thing when it comes to being on a keto diet or if you are diabetic. If you have been on your diet journey for a while, chances are you know all about reading those labels, looking for hidden sugars, among other things. Plus, you have to be able to understand net carbs as well.

For those people just learning about this way of eating, let’s talk about Net Carbs for a moment.

Reading Labels and Figuring Net Carbs for Keto Diets

Let’s say a product has 5 gm of carbs and two of those grams are dietary fiber. Because fiber slows the rate of your food burn, and it does not spike your sugars, it is subtracted from the carbs listed on the package. So in this instance, it would make your food item actually 3 g of carbs.

Here is what it looks like on a package.

example of how to read net carbs on a label

In this example, the package I grabbed actually is showing you how to figure the net carbs.

Watch for Hidden Sugars

One thing to keep in mind. Sugar has a way of sneaking into our foods and can increase the carb count. Also, be careful about ingredients that contain sugar alcohol. This is still a derivative of sugar and should be avoided, if possible.

Anything that is labeled “sugar-free”, Zero Sugar, Stevia, or similar should be looked for in your ingredient list and on the Total Carb section of the food label like circled above.

I have researched net carbs regarding sugar alcohol and I am seeing two different ways to calculate it. One school of thought is to subtract sugar alcohols from the carb count. (That is new to me). The other method is to not subtract them.

I was taught to not subtract them because the sugar alcohols will still raise your blood sugars after consuming them as they are a form of carbohydrates, but they do not raise your levels as much as sugar will. However, I tend to not eat food with it, if possible as they are a chemical version of sugar.

I hope this helps you figure out how to read the labels and configure your net carbs. Especially important for diabetics and those following keto diets.

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