Calculating Net Carbs on Keto — Keeping it SIMPLE!

Calculating Net Carbs on Keto — Keeping it SIMPLE!

August 22, 2019 1 By William Morgan


hey everybody Jodi Brown here and my
twins are not wanting to sleep right now
but I know they need a nap so I suppose
they’re just gonna sit up and figure it
out but I am getting a lot of questions
about carbs versus net carbs how to read
your labels how to figure out how many
net carbs are in the items that you
might pick up at a store when you’re
reading those nutrition labels and
trying to make sure things are fitting
within your day so I wanted to come in
very quickly and chat about a couple of
things in regards to that so if you’re
watching this live if you could just
comment one below if you see the little
red box at the top and one at the sides
this is live and if you’re watching the
replay just comment it too I like to
connect with you and figure out when the
best time is to try to come live and
share some information for you so first
of all when following a keto lifestyle
just a few pointers
you want to try to stay at or below the
number of carbs that you have been
indicated as your goal number of carbs
you want to try to heat your protein
without going over and you want to try
to use fat like as a lever as fuel so
when you’re hungry you add more fat if
you feel fine if you don’t feel hungry
you don’t necessarily need to eat every
single gram of fat daily that may be an
app tells you that you need if weight
loss is your goal I actually recommend
that you really pay attention to your
hunger levels and use the fat as that
lever to fill you up when needed so I
hope that that makes sense another thing
to keep in mind is if you’re following a
keto lifestyle you want to make sure
that your protein does not go higher
than your fat because for some people
your body can start to recognize that
protein in the same way that it does
sugar and process it in the same way and
obviously if we’re going from low carb
low shit or that’s not ideal okay so
just a few things to keep in mind
while you are looking at your macros
your macronutrients your carbs or fats
and your proteins if you have not been
tracking and you plan to track to start
again that’s not something that I’m
saying you have to do forever but I do
think it gives you a really good idea of
where you stand in terms of what you’re
putting in your body every day just to
give you an idea of where you might can
make changes again not saying that
that’s something you need to obsess over
and do every single day but for a lot of
people it does help with weight loss an
app like the carb manager literally
that’s all it’s got garb manager app can
be very helpful for that and you can
actually set it up for a keto lifestyle
so that you puts in your information and
the percentages for keto lifestyle and
gives you an idea of where or every day
okay so let’s get to talking about these
labels so we hope that you’re gonna be
able to see these so I just pulled out
something from my pantry that has a
label unhooking you’re gonna be able to
read so this is just almonds but
obviously you’ve got your general
calories and your fat but then let’s
chat about these carbs if you’re going
for total carbs a day some people will
track total carbs if you’re going for
total carbs you’re simply gonna look at
total carbs and that’s what it’s going
to be input into your carb manager or
whatever tracker you’re using while
you’re kind of figuring out what you’re
putting into your body however if you
are doing net carbs that’s jannat that’s
what I look at um you do like a whole
thing your face here total carbs which
is 5 grams and then you see dietary
fiber which is 3 so you’re gonna do 5
minus 3 so that’s 2 if there were a
category for sugar alcohols
I’m not saying sugar I’m not saying
added to there I’m saying sugar alcohols
you’d be able to subtract those as well
simply because of the way your body
processes them you’re able to subtract
subtract those when finding your net
carbs so your net carbs for this it’s
going to be 2 grams for a serving of 1/4
of a cup of almonds
so I hope that that helps to make sense
the one thing I would also recommend is
when you are using one of those apps
double-check the numbers then you put
that put it in because not everything is
exactly right in those apps so you don’t
want it to give you too many carbs or
not enough carbs if something is a
little bit different on your nutrition
label okay so let’s let’s look at
another thing okay so well this is gonna
be hard for you to see that wasn’t
another smart choice okay what we’re
gonna go with it cuz I’ve got it so
cheap
okay so cheese you see your calories you
see your bat it’s tiny for you but
anyway on here it says total carbs less
than one gram but you notice for dietary
fiber it has zero there are no sugar
alcohols so you’re just going about this
total carbs which is less than one
obviously we know cheese is a very low
carb product it does have higher in the
fat and higher in the protein but just
wanted to share that as an example this
is another one I get a really big I get
questions about a lot and it is
sweeteners that you can use my keto
myself now with that being said some
people will not use these at all for
some people it can stall progress but if
you’re gonna use them I recommend mock
fruit erythritol swerve is essentially
erythritol so look at this so this is
what I use I just get this off of Amazon
this or swerve sort of is actually one
of my favorites okay so let’s look at
this label alright so you’ve got zero
calories zero fat yada yada okay so you
come down here I don’t know if you can
see that but it says total carbs six and
you’re going like what this is supposed
to be a sugar substitute with lower
carbs like let the what’s going on and
then you see here you see and it’s got
zero fibers to 6-0 I’m stuck at six okay
but hold on here’s what I’m talking
about down here erythritol is a sugar
shit is a sugar alcohol okay so you can
actually you see a Ruth retal and it
says six grams so you can actually do 6
minus 6 this is zero net
carbs okay some of them will say sugar
alcohol some of them will say erythritol
you know just like this there is an
exhibit all that side note not
recommended if you have dogs because it
can actually be very dangerous for them
mad at all I don’t know if I said that
correctly but that’s another one not a
great option but I know that it’s out
there some of those are higher on the
glycemic index so they’re going to react
with your body differently these are
lower so that’s why if you’re going to
use a sugar substitute I recommend one
of those if you’re interested in some
information on sugar substitutes kind of
where they fall and how I guess good
they are comparative to one another for
your system especially low carb key
lifestyle how it’s going to react with
your body and be processed just comment
free group below and I’ll add you to my
group and if you search in the search
bar sugar substitutes or sugar alcohols
there are charts and information that
can help you with that as well so I hope
this is helpful I hope that it kind of
cleared up some things again just as a
refresher total carbs equals net carbs
my no net carbs equals total carbs
– fiber – sugar alcohols okay so hope it
helps I hope everybody has a wonderful
afternoon
and for those of you who have been
messaging me about Sandler kids or about
ketones I am about to get back to you so
I hope that everyone has a wonderful
afternoon and we will chat soon bye you
guys