Net Carbs vs. Total Carbs: What Diabetics Need to Know

The debate about net carbs vs total carbs diabetes confuses many people managing their blood sugar levels.

When managing diabetes, counting carbohydrates is a fundamental skill. However, as you navigate food labels and nutrition information, you may encounter the terms “total carbohydrates” and “net carbs.” Understanding the difference between these two figures can be a game-changer for your blood sugar management. This article breaks down what net carbs are, how to calculate them, and whether you should be using them in your meal planning.

What Are Total Carbohydrates?

As the name suggests, total carbohydrates represent the combined sum of all types of carbohydrates in a food product. This includes starches, dietary fiber, and sugars (including sugar alcohols). On a standard nutrition label, this is the primary number listed under the carbohydrate section and is the figure most often used for general carb counting.

What Are Net Carbs?

Net carbs, on the other hand, are the carbohydrates that the body can digest and convert into glucose, which directly impacts blood sugar levels. The concept of net carbs is based on the idea that not all carbohydrates are created equal. Fiber and certain sugar alcohols are not fully digested and absorbed by the body, and therefore have a minimal impact on blood sugar compared to starches and sugars.

How to Calculate Net Carbs

The calculation for net carbs is straightforward:

Total Carbohydrates – Dietary Fiber – Sugar Alcohols = Net Carbs

Here’s a breakdown of the components you subtract:

• Dietary Fiber: Since fiber is not broken down into sugar molecules, it does not raise blood glucose levels. For this reason, you can subtract the full amount of fiber from the total carbohydrates.
• Sugar Alcohols: These are sweeteners like xylitol, erythritol, and sorbitol. They are only partially absorbed by the body, so their impact on blood sugar is less than that of regular sugar. A common guideline is to subtract half of the grams of sugar alcohols from the total carbohydrates.

Should You Count Net Carbs or Total Carbs?

The decision to use net carbs versus total carbs can be a personal one and may depend on your specific health goals and how your body responds to different foods. The American Diabetes Association (ADA) does not have an official stance on using net carbs, and many healthcare professionals recommend that individuals with diabetes focus on total carbohydrates for consistency and simplicity, especially when first learning to count carbs.

However, for those following a very low-carbohydrate or ketogenic diet, counting net carbs can be a useful tool to allow for a wider variety of foods, particularly those high in fiber like non-starchy vegetables, avocados, and nuts. The key is to be consistent and monitor your blood sugar to see how different foods, and their net carb counts, affect you personally.

A Word of Caution

While the concept of net carbs is scientifically sound, it’s important to be aware that the term is not regulated by the FDA. This means that food manufacturers may use different methods to calculate the net carb count listed on their packaging. Therefore, it is always best to do the calculation yourself based on the nutrition label to ensure accuracy.

Ultimately, whether you choose to count total carbs or net carbs, the goal remains the same: to maintain stable blood sugar levels and support your overall health. Working with a registered dietitian or a certified diabetes care and education specialist can help you determine the best approach for your individual needs.