Net Carbs VS Total Carbs | Which One Do I Use on Keto?

Net Carbs VS Total Carbs | Which One Do I Use on Keto?


carbs versus net carbs which one should you be using and this is just like one of those questions I feel like no matter how many people answer it it’s still going to just be a question there’s actual factual information on this though it’s not like up for debate so the answer is net carbs you should be using why is that nut carbs with a few exceptions which we’ll go into okay so what it what are net carbs net carbs are any carbohydrates – fiber and sugar alcohols I miss applies to us labeling only like in foreign countries I’m pretty sure it’s like almost all foreign countries they already have the net carbs listed as carbs and when you look into the reason for why they do that it’s the reason that we’re about to explain why you should be using net carbs is because fiber is not used by your body so it doesn’t count so if you’re trying to get an accurate picture of how much carbs are actually impacting your body that’s why you would use net carbs because fiber is not impacting your body so if you’re in a foreign country you don’t subtract the fiber it’s already subtracted so on a foreign country’s label if you see like total carbs – fiber one the net carbs is actually two so what are some examples of foods that do contain a lot of fiber vegetables vegetables are a big one if you’re eating salads if you’re tossing in any veggies extra like cauliflower broccoli Tomatoes you’re getting Carbaugh veggies also avocados are extremely high in fiber so they have a high carb count which throws people off but you’re subtracting that fiber so in actuality it’s a low carb count so one avocado has 17 grams of carbs so I can totally see why if you think you’re supposed to be counting total carbs and then everyone’s like just eating avocados all day on keto you’re like what’s going on here right that looks like you’re eating like 50 grams of carbs yeah you subtract the fiber so when you subtract the fiber and avocado has like three or four grams exactly so why would you subtract fiber from your carbs a lot of good reasons why you would want to do that there’s two types of fiber there’s soluble fiber and insoluble fiber so insoluble fiber is just completely disregarded by your body your body can’t use it in any way totally a zero like just cross it off it doesn’t count yeah soluble fiber is a little bit of a different story it’s partially used it’s actually two calories per gram but it is not used in the form of carbohydrates it’s partially digested and converted into short chain fatty acids so your body actually uses it as a fat short chain fatty acids really good for like your gut bacteria and stuff like that no it doesn’t count towards carbs and these are not opinions these are actual facts which will I’ll link a little a couple studies below and I think that’s an issue with a lot of people’s reasoning when they say why they do total carbs or net carbs there’s no backing that I’ve seen personally when I’ve watched videos or when I’ve seen like even articles there’s no there’s no science behind it so I don’t really know why I should be doing that carbs or why I should be doing total carbs and so we’re going to provide you those links so you can also just like read and research for yourself don’t take our word for it right don’t think anyone else’s work for us do the research do your research exactly know before making this video I looked up like tons of different sources and trying to figure out why would anyone say to use total carbs and it always got to the point where it’s just like this is just based on my personal opinion for example today in our Facebook group we always get this people always ask this question and then there’s like hundreds of responses and I saw one response I was the individual who said I do total carbs because I think after doing that carb I realized my body just views fiber as carbs there’s no mannerism by which their body doesn’t know literally anything like there’s no concept of anything for your body it intakes whatever and outputs whatever I mean it’s worth experimenting like maybe your body doesn’t feel good when you’re eating a lot of carbs that’s totally possible sure but there’s no mechanism by which your body makes fiber carbs and doesn’t with mine yeah I would say there’s a few exceptions to this now so as a start she said total carbs my is fiber and – sugar alcohols you want to be a little bit more careful with sugar alcohols definitely yeah Mallett all is the big one that should not be just subtracted like when you’re looking at the Russell Stover candies the Atkins bars that are like 40 grams of mallet all that’s effectively like 20 grams of sugar exactly so don’t eat the same with xylitol Mella tells that xylitol is not anywhere near as bad as i what else I nin moderation it just does have some carbs in it right so the sweeteners we are specifically talking about are versatile and stevia which is what we mostly use in all of our baked goods oh it’s real unscrewed into and montfort and those are the only three sweeteners we use so what we do give you baked goods you know you even subtract that sugar alcohol there’s a tad bit of carbs in a risotto it’s point two calories per gram so with the zeros like a MEK index yeah so like 10 grams of erythritol probably equates to like half a gram of carbs something like that but the big reason I think you should be using net carbs is mainly the vegetable proposition like vegetables are pretty unanimously viewed as healthy things to be eating I don’t think you should be in a situation where you’re questioning whether you should eat this thing that’s extremely healthy vegetable because it’s going to put you over your daily carbs net carbs so that’s the big one we encourage a lot of vegetable eating that’s the way we like to do it also you cannot eat a lot of vegetables that’s cool too right you can do lazy keto eat a multivitamin probably though so if you are doing total carbs it’s very almost impossible to eat Abha kado on a salad because right there you’re good you’re done way over your carbs you’re done I would just say look into it just look at how fiber is handled by the body how it’s digested use net carbs makes everything easier but it isn’t like a cheat like I feel a lot of people that are saying total carbs they’re looking at people that are using net carbs as if it’s like an easy way out cheating type of thing it’s not one other thing I would maybe be a bit cautious of is the super high fiber bars and stuff like quest bars no I wouldn’t feel comfortable just chalking the 17 grams of fiber up as just subtract that right there using corn fiber now which has a really low glycemic index and doesn’t spike insulin from what I’ve read but like the vitae fiber and stuff which in our quest bar recipe we use that that has a little bit of a glycemic response I would be cautious with that I wouldn’t just subtract it there are certain things you want to be cautious of but if you’re just eating veggies avocados good stuff like that right subtract it yeah I think overall aside from our takeaway of this video being used net carbs over total carbs is that try to incorporate Whole Foods moreso than going to the bars I know if you’re on the go shakes and bars are easy so just for a reference point on average we are probably eating between 20 and 30 grams of fiber a day 50 total carbs a day which gets deducted to be around 20 to 30 net carbs if you’re hitting like a hundred grams of carbs with 80 grams of fiber because reading the Atkins bars and the quest bars that’s probably an issue you’re probably like I wouldn’t just subtract all that fiber there’s definitely some kind of DeMint of diminishing returns exactly well yeah do some more research and if you guys have any like evidence of hey this is why you could use total carbs here’s a link to a study that shows fiber is converted into sugar let us know link below yeah link us your reasonings for using total carbs we’re interested we want this video to be like a fact-finding mission and a collection of information all right guys that’s our take this is why you should use net carbs by nothing but net [Music] you [Music] so

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