Let’s Talk about Net Carbs…
6 min read
There is a lot of confusion surrounding net carbs and how to calculate them, so here we will break down each of the elements and their importance!
. The general calculation in the UK & EU is as follows: total carbs - polyols = net carbs.
If you are in the US (or have an American labelled product) the calculation is: total carbs - polyols - fibres = net carbs.
We will explain US labelling in a separate article but here we will breakdown the Net Carb calculation from a European perspective.
Total Carbs: the total carbs include all the different types of carbs in food, for example including starches and sugars.
Polyols
Generally, polyols are sugar alcohols that are non-calorific and have no impact on your body, for example erythritol.
Erythritol is a sugar alcohol that has a glycemic index of zero- which means it has no effect on blood glucose level. However, there are calorific polyols out there that should NOT be taken off the total carbs, including: maltitol, sorbitol and xylitol!
For example, Maltitol has a glycemic index of around 50, which is close to that of sugar (GI = 60)- so should not be taken off the carb count.
Net Carbs
We are then left with the Net Carbs- the carbohydrates in your food that actually have an impact on your body.
Therefore, the net carbs of our products…
| Total Carbs | Polyols | Net Carbs | |
|---|---|---|---|
| Dark Cocoa Orange | 5.6g | 2.6g | 3.0g |
| Pecan, Hazelnut, Cocoa | 6.0g | 3.5g | 2.5g |
| Vanilla, Coconut | 6.7g | 3.5g | 3.2g |
| Hazelnut Crunch | 9.9g | 6.6g | 3.3g |
| Peanut Butter | 10.0g | 6.6g | 3.4g |
TIP: It is important to note that this calculation is for the EU- however it slightly differs in the United States. Food products in the US still use this net carb calculation- however- they also minus fibres as well as polyols.
This is a really important difference between how Europe and the US nutrition labels are set out. In the UK fibre is listed separately to carbs- meaning the carbs listed in the UK are what our American friends would call "net carbs”
Why 5-10% Net Carbs (/Total Cals) is perfect for Keto
In general, if you’re a very active person who exercises 4 to 5 times a week, you’re more likely to be able to consume more carbohydrates and stay in ketosis. But if you live a sedentary lifestyle and are looking to lose weight, it is encouraged that you to keep carb intake on the lower end to ensure you achieve a state of ketosis.