{"id":24,"date":"2025-10-16T06:32:34","date_gmt":"2025-10-16T06:32:34","guid":{"rendered":"https:\/\/checkthecarbs.com\/blog\/?p=24"},"modified":"2026-02-12T14:30:18","modified_gmt":"2026-02-12T14:30:18","slug":"the-complete-guide-to-net-carbs","status":"publish","type":"post","link":"https:\/\/checkthecarbs.com\/blog\/net-carbs\/the-complete-guide-to-net-carbs\/","title":{"rendered":"The Complete Guide to Net Carbs: Everything You Need to Know"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"574\" src=\"https:\/\/checkthecarbs.com\/blog\/wp-content\/uploads\/2025\/10\/a-clean-modern-infographic-style-composi_XytH4JC7RqepL2qVuDLIGA_Xr7I7Rp5QkaRKoNae0Wvhw-1024x574.png\" alt=\"Infographic showing the relationship between total carbs and net carbs, with a plate divided into sections labeled Total Carbs and Net Carbs, surrounded by fruits and vegetables like broccoli and apples, illustrating how to calculate net carbs visually.\u201d\" class=\"wp-image-25\" srcset=\"https:\/\/checkthecarbs.com\/blog\/wp-content\/uploads\/2025\/10\/a-clean-modern-infographic-style-composi_XytH4JC7RqepL2qVuDLIGA_Xr7I7Rp5QkaRKoNae0Wvhw-1024x574.png 1024w, https:\/\/checkthecarbs.com\/blog\/wp-content\/uploads\/2025\/10\/a-clean-modern-infographic-style-composi_XytH4JC7RqepL2qVuDLIGA_Xr7I7Rp5QkaRKoNae0Wvhw-300x168.png 300w, https:\/\/checkthecarbs.com\/blog\/wp-content\/uploads\/2025\/10\/a-clean-modern-infographic-style-composi_XytH4JC7RqepL2qVuDLIGA_Xr7I7Rp5QkaRKoNae0Wvhw-768x431.png 768w, https:\/\/checkthecarbs.com\/blog\/wp-content\/uploads\/2025\/10\/a-clean-modern-infographic-style-composi_XytH4JC7RqepL2qVuDLIGA_Xr7I7Rp5QkaRKoNae0Wvhw.png 1312w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>38.4 million Americans have diabetes, and 98 million have prediabetes\u2014that&#8217;s nearly half the U.S. adult population struggling with blood sugar regulation.<sup><a id=\"ref1\" href=\"#fn1\">1<\/a><\/sup> Meanwhile, the ketogenic diet market is projected to exceed $12 billion by 2028,<sup><a id=\"ref2\" href=\"#fn2\">2<\/a><\/sup> driven largely by consumers tracking <strong>&#8220;net carbs&#8221;<\/strong> rather than total carbohydrates. But despite this massive adoption, confusion persists about what net carbs actually are, how to calculate them accurately, and whether they matter for metabolic health.<\/p>\n\n\n\n<p>This comprehensive guide synthesizes peer-reviewed research, clinical data, and biochemical evidence to provide the definitive resource on net carbohydrates.<\/p>\n\n\n\n<figure class=\"wp-block-image size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"200\" height=\"300\" src=\"https:\/\/checkthecarbs.com\/blog\/wp-content\/uploads\/2025\/10\/visual-1-what-are-net-carbs-200x300.png\" alt=\"Infographic explaining what Net Carbs are \u2014 showing how to calculate them by subtracting dietary fiber from total carbohydrates to find the carbs that impact blood sugar. Example: 27g total carbs minus 15g fiber equals 12g net carbs. Includes a note that one cup of broccoli has 11g total carbs, 5g fiber, and 6g net carbs. Source: CheckTheCarbs.com.\" class=\"wp-image-17\" style=\"aspect-ratio:9\/16;object-fit:contain\" srcset=\"https:\/\/checkthecarbs.com\/blog\/wp-content\/uploads\/2025\/10\/visual-1-what-are-net-carbs-200x300.png 200w, https:\/\/checkthecarbs.com\/blog\/wp-content\/uploads\/2025\/10\/visual-1-what-are-net-carbs-683x1024.png 683w, https:\/\/checkthecarbs.com\/blog\/wp-content\/uploads\/2025\/10\/visual-1-what-are-net-carbs-768x1152.png 768w, https:\/\/checkthecarbs.com\/blog\/wp-content\/uploads\/2025\/10\/visual-1-what-are-net-carbs.png 1024w\" sizes=\"auto, (max-width: 200px) 100vw, 200px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">\ud83d\udcca Key Statistics &amp; Research Findings<\/h2>\n\n\n\n<p><em>All statistics are sourced from peer-reviewed research and government data.<\/em><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Diabetes &amp; Metabolic Health<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>38.4 million Americans (11.6% of population) have diabetes<sup><a id=\"ref1a\" href=\"#fn1\">1<\/a><\/sup><\/li>\n\n\n\n<li>98 million Americans (38% of adults) have prediabetes<sup><a id=\"ref1b\" href=\"#fn1\">1<\/a><\/sup><\/li>\n\n\n\n<li>1 in 5 people with diabetes don&#8217;t know they have it<sup><a id=\"ref1c\" href=\"#fn1\">1<\/a><\/sup><\/li>\n\n\n\n<li>Diabetes prevalence increased 18.6% from 2012 to 2022 (10.2% to 12.1%)<sup><a id=\"ref3\" href=\"#fn3\">3<\/a><\/sup><\/li>\n\n\n\n<li>Nearly half of U.S. adults struggle with blood sugar regulation (diabetes + prediabetes combined)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Low-Carb &amp; Keto Diet Trends<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>$12.1 billion: Projected global keto diet market value by 2028 (up from $9.7 billion in 2020)<sup><a id=\"ref2a\" href=\"#fn2\">2<\/a><\/sup><\/li>\n\n\n\n<li>25.4 million unique Google searches for &#8220;keto diet&#8221; in 2020 (most searched diet in the U.S.)<sup><a id=\"ref4\" href=\"#fn4\">4<\/a><\/sup><\/li>\n\n\n\n<li>3.5% annual growth rate for ketogenic diet market globally<sup><a id=\"ref5\" href=\"#fn5\">5<\/a><\/sup><\/li>\n\n\n\n<li>43.5% of global keto market was in North America in 2018<sup><a id=\"ref5a\" href=\"#fn5\">5<\/a><\/sup><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Carbohydrate Consumption<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>275 grams: Average daily carbohydrate intake for Americans<sup><a id=\"ref6\" href=\"#fn6\">6<\/a><\/sup><\/li>\n\n\n\n<li>20\u201350 grams: Daily carb limit for ketogenic diets (less than 10% of calories)<sup><a id=\"ref7\" href=\"#fn7\">7<\/a><\/sup><\/li>\n\n\n\n<li>130 grams: Threshold for &#8220;low-carbohydrate&#8221; diet classification (10\u201325% of energy)<sup><a id=\"ref8\" href=\"#fn8\">8<\/a><\/sup><\/li>\n\n\n\n<li>25 grams daily (women) \/ 38 grams daily (men): Recommended fiber intake<sup><a id=\"ref9\" href=\"#fn9\">9<\/a><\/sup><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Clinical Outcomes: Fiber &amp; Blood Sugar<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>20\u201330% reduced risk of type 2 diabetes with fiber intake above 25g\/day<sup><a id=\"ref10\" href=\"#fn10\">10<\/a><\/sup><\/li>\n\n\n\n<li>0.55% average HbA1c reduction with dietary fiber supplementation<sup><a id=\"ref11\" href=\"#fn11\">11<\/a><\/sup><\/li>\n\n\n\n<li>15.32 mg\/dL average fasting blood glucose reduction with fiber supplementation<sup><a id=\"ref11a\" href=\"#fn11\">11<\/a><\/sup><\/li>\n\n\n\n<li>Fiber does not raise glucose levels because it&#8217;s not digested by the body<sup><a id=\"ref12\" href=\"#fn12\">12<\/a><\/sup><sup>, <a id=\"ref13\" href=\"#fn13\">13<\/a><\/sup><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Weight Loss Research<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2\u20133x greater weight loss in first 6 months with low-carb vs. low-fat diets<sup><a id=\"ref14\" href=\"#fn14\">14<\/a><\/sup><\/li>\n\n\n\n<li>13\u201314.4 pounds average weight loss in one year following structured low-carb programs<sup><a id=\"ref15\" href=\"#fn15\">15<\/a><\/sup><\/li>\n\n\n\n<li>Superior short-term results (0\u20136 months) for low-carb approaches vs. other methods<sup><a id=\"ref16\" href=\"#fn16\">16<\/a><\/sup><\/li>\n\n\n\n<li>Long-term differences diminish after 12+ months (adherence becomes key factor)<sup><a id=\"ref17\" href=\"#fn17\">17<\/a><\/sup><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Sugar Alcohol Comparison<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Glucose (reference): Glycemic Index = 100<\/li>\n\n\n\n<li>Maltitol: GI = 35 (\u224875% the impact of sugar)<\/li>\n\n\n\n<li>Xylitol: GI = 13 (minimal impact)<\/li>\n\n\n\n<li>Erythritol: GI = 0 (no glycemic impact)<sup><a id=\"ref18\" href=\"#fn18\">18<\/a><\/sup><sup>, <a id=\"ref19\" href=\"#fn19\">19<\/a><\/sup><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Net Carbs Calculation<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Basic Formula<\/h3>\n\n\n\n<pre class=\"wp-block-code\"><code>Net Carbs = Total Carbohydrates \u2212 Dietary Fiber<\/code><\/pre>\n\n\n\n<h3 class=\"wp-block-heading\">Advanced Formula (with sugar alcohols)<\/h3>\n\n\n\n<pre class=\"wp-block-code\"><code>Net Carbs = Total Carbs \u2212 Fiber \u2212 (Sugar Alcohols \u00d7 Absorption Factor)<\/code><\/pre>\n\n\n\n<h4 class=\"wp-block-heading\">Absorption Factors<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Erythritol: 1.0 (subtract 100%)<\/li>\n\n\n\n<li>Allulose: 1.0 (subtract 100%)<\/li>\n\n\n\n<li>Xylitol: 0.5 (subtract 50%)<\/li>\n\n\n\n<li>Maltitol: 0.25 (subtract 25%)<\/li>\n\n\n\n<li>Sorbitol: 0.5 (subtract 50%)<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Key Research Findings<\/h2>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>\u201cStudies have shown low-carb approaches superior to other dietary methods in producing rapid weight loss for the first 6 to 12 months.\u201d \u2014 StatPearls, National Library of Medicine<sup><a href=\"#fn16\">16<\/a><\/sup><\/p>\n<\/blockquote>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>\u201cFiber does not raise glucose levels because it is not digested by the body.\u201d \u2014 Joslin Diabetes Center<sup><a href=\"#fn13\">13<\/a><\/sup><\/p>\n<\/blockquote>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>\u201cMultiple studies have shown benefits of very low-carbohydrate and ketogenic diets for people with diabetes up to 1 year.\u201d \u2014 Healio Endocrinology<sup><a href=\"#fn20\">20<\/a><\/sup><\/p>\n<\/blockquote>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>\u201cA high-carbohydrate\/high-fiber diet significantly improves blood glucose control and reduces plasma cholesterol levels in diabetic patients.\u201d \u2014 <em>Diabetes Care<\/em><sup><a href=\"#fn21\">21<\/a><\/sup><\/p>\n<\/blockquote>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>\u201cDietary fiber intake above 25 g\/d was associated with a 20\u201330% reduced risk of developing type 2 diabetes.\u201d \u2014 <em>The Journal of Nutrition<\/em><sup><a href=\"#fn10\">10<\/a><\/sup><\/p>\n<\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">What Are Net Carbs? The Scientific Definition<\/h2>\n\n\n\n<p><strong>Net carbohydrates<\/strong> represent the amount of digestible carbohydrate that impacts blood glucose levels, calculated by subtracting indigestible carbohydrates from total carbohydrates. The basic formula is:<\/p>\n\n\n\n<pre class=\"wp-block-code\"><code>Net Carbs = Total Carbohydrates \u2212 Dietary Fiber \u2212 Sugar Alcohols (partial)<\/code><\/pre>\n\n\n\n<p>This concept emerged from carbohydrate metabolism research showing that not all carbohydrates affect blood glucose equally. While the term &#8220;net carbs&#8221; doesn&#8217;t appear on FDA-regulated nutrition labels, it&#8217;s become ubiquitous in low-carbohydrate diet literature and food marketing.<sup><a id=\"ref22\" href=\"#fn22\">22<\/a><\/sup><\/p>\n\n\n\n<p><strong>Want to check net carbs in any food?<\/strong> Use our free CheckTheCarbs tool with data from the USDA database.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/checkthecarbs.com\/blog\/wp-content\/uploads\/2025\/10\/visual-2-net-carbs-common-foods-1024x683.png\" alt=\"Bar chart comparing net carbs in common foods: avocado 2g, broccoli 4g, strawberries 8g, apple 21g, banana 23g, white bread 40g\" class=\"wp-image-28\" style=\"aspect-ratio:16\/9;object-fit:contain\" srcset=\"https:\/\/checkthecarbs.com\/blog\/wp-content\/uploads\/2025\/10\/visual-2-net-carbs-common-foods-1024x683.png 1024w, https:\/\/checkthecarbs.com\/blog\/wp-content\/uploads\/2025\/10\/visual-2-net-carbs-common-foods-300x200.png 300w, https:\/\/checkthecarbs.com\/blog\/wp-content\/uploads\/2025\/10\/visual-2-net-carbs-common-foods-768x512.png 768w, https:\/\/checkthecarbs.com\/blog\/wp-content\/uploads\/2025\/10\/visual-2-net-carbs-common-foods.png 1536w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">The Biochemical Basis<\/h2>\n\n\n\n<p>The human digestive system lacks enzymes to break down certain carbohydrate structures. Dietary fiber\u2014composed of cellulose, hemicellulose, pectin, and resistant starches\u2014passes through the small intestine largely intact.<sup><a id=\"ref23\" href=\"#fn23\">23<\/a><\/sup> According to research published in <em>Diabetes Care<\/em>, \u201cthere is no significant effect of dietary fiber, per se, on fasting blood glucose\u201d because it&#8217;s not digested and absorbed.<sup><a id=\"ref24\" href=\"#fn24\">24<\/a><\/sup><\/p>\n\n\n\n<p>Studies using continuous glucose monitoring demonstrate this clearly: consuming 25 grams of total carbohydrates from white bread produces a measurably different glycemic response than consuming 25 grams from high-fiber vegetables, even when total carbohydrate content is identical.<sup><a id=\"ref25\" href=\"#fn25\">25<\/a><\/sup><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">The Three Components of Net Carb Calculation<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Total Carbohydrates<\/h3>\n\n\n\n<p>This FDA-mandated nutrition label value includes all carbohydrate forms: sugars, starches, fiber, and sugar alcohols. The FDA defines carbohydrates as \u201cthe sum of sugars, starches, and dietary fiber.\u201d<sup><a id=\"ref26\" href=\"#fn26\">26<\/a><\/sup><\/p>\n\n\n\n<p><strong>Key Statistics:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Average American consumes 275 grams of carbohydrates daily<sup><a id=\"ref6a\" href=\"#fn6\">6<\/a><\/sup><\/li>\n\n\n\n<li>Ketogenic diets typically limit carbs to 20\u201350 grams daily (less than 10% of calories)<sup><a id=\"ref7a\" href=\"#fn7\">7<\/a><\/sup><\/li>\n\n\n\n<li>Low-carbohydrate diets are defined as less than 130 grams daily or 10\u201325% of energy<sup><a id=\"ref8a\" href=\"#fn8\">8<\/a><\/sup><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">2. Dietary Fiber<\/h3>\n\n\n\n<p>Dietary fiber consists of non-digestible carbohydrate polymers with three or more monomeric units. The Institute of Medicine recommends 25 grams daily for women and 38 grams for men.<sup><a id=\"ref9a\" href=\"#fn9\">9<\/a><\/sup><\/p>\n\n\n\n<p><strong>Impact on Blood Glucose:<\/strong> A meta-analysis in <em>The Journal of Nutrition<\/em> (180 studies) found that dietary fiber above 25 g\/d was associated with a 20\u201330% reduced risk of type 2 diabetes.<sup><a id=\"ref10c\" href=\"#fn10\">10<\/a><\/sup> Mechanism: fiber doesn&#8217;t raise glucose because it&#8217;s not digested by the body.<sup><a id=\"ref12a\" href=\"#fn12\">12<\/a><\/sup><\/p>\n\n\n\n<p>Joslin Diabetes Center confirms: \u201cFiber does not raise glucose levels because it is not digested by the body. Fiber is the structural portion of fruits, vegetables, grains, nuts, and legumes that cannot be digested or absorbed.\u201d<sup><a id=\"ref13c\" href=\"#fn13\">13<\/a><\/sup><\/p>\n\n\n\n<p><strong>Clinical Evidence:<\/strong> A systematic review of dietary fiber&#8217;s effects on glycemic control found significant reductions in:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>HbA1c (glycated hemoglobin): \u22120.55% average reduction<\/li>\n\n\n\n<li>Fasting blood glucose: \u221215.32 mg\/dL average reduction<\/li>\n\n\n\n<li>Fasting insulin levels: \u22121.24 \u03bcU\/mL average reduction<\/li>\n\n\n\n<li>HOMA-IR (insulin resistance marker): \u22120.43 average reduction<sup><a id=\"ref11b\" href=\"#fn11\">11<\/a><\/sup><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">3. Sugar Alcohols (Polyols)<\/h3>\n\n\n\n<p>Sugar alcohols\u2014including erythritol, xylitol, maltitol, and sorbitol\u2014are partially absorbed carbohydrates that produce minimal glycemic impact. However, their metabolic effects vary significantly by type.<\/p>\n\n\n\n<p><strong>Glycemic Index Comparison:<\/strong><sup><a id=\"ref18a\" href=\"#fn18\">18<\/a><\/sup><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Glucose: 100 (reference standard)<\/li>\n\n\n\n<li>Maltitol: 35<\/li>\n\n\n\n<li>Xylitol: 13<\/li>\n\n\n\n<li>Erythritol: 0<\/li>\n<\/ul>\n\n\n\n<p><strong>Absorption and Metabolism:<\/strong> Erythritol is ~90% absorbed in the small intestine but excreted unchanged in urine, producing virtually zero caloric value or glycemic impact.<sup><a id=\"ref19a\" href=\"#fn19\">19<\/a><\/sup> A 2024 SAGE paper notes that manufacturers calculate net carbs by subtracting \u201cindigestible carbohydrates, such as fiber, sugar alcohols, allulose, and glycerin\u201d from total carbohydrates.<sup><a id=\"ref27\" href=\"#fn27\">27<\/a><\/sup><\/p>\n\n\n\n<p>However, not all sugar alcohols should be fully subtracted. Maltitol, for example, has approximately 75% the glycemic impact of sugar and should be counted partially in net carb calculations.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How to Calculate Net Carbs Accurately<\/h2>\n\n\n\n<figure class=\"wp-block-image size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"200\" height=\"300\" src=\"https:\/\/checkthecarbs.com\/blog\/wp-content\/uploads\/2025\/10\/visual-3-calculate-net-carbs-steps-200x300.png\" alt=\"Alt text: Step-by-step infographic guide to calculating net carbs from nutrition labels, showing 4 simple steps with example calculations\" class=\"wp-image-20\" style=\"aspect-ratio:9\/16;object-fit:contain\" srcset=\"https:\/\/checkthecarbs.com\/blog\/wp-content\/uploads\/2025\/10\/visual-3-calculate-net-carbs-steps-200x300.png 200w, https:\/\/checkthecarbs.com\/blog\/wp-content\/uploads\/2025\/10\/visual-3-calculate-net-carbs-steps-683x1024.png 683w, https:\/\/checkthecarbs.com\/blog\/wp-content\/uploads\/2025\/10\/visual-3-calculate-net-carbs-steps-768x1152.png 768w, https:\/\/checkthecarbs.com\/blog\/wp-content\/uploads\/2025\/10\/visual-3-calculate-net-carbs-steps.png 1024w\" sizes=\"auto, (max-width: 200px) 100vw, 200px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Standard Calculation<\/h3>\n\n\n\n<p>For most whole foods:<\/p>\n\n\n\n<pre class=\"wp-block-code\"><code>Net Carbs = Total Carbohydrates \u2212 Dietary Fiber<\/code><\/pre>\n\n\n\n<p><strong>Example: Medium Apple<\/strong><br>Total Carbohydrates: 25g<br>Dietary Fiber: 4g<br>Net Carbs: 21g<\/p>\n\n\n\n<p><em>Calculate net carbs for any food instantly \u2192<\/em><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Advanced Calculation (Packaged Foods)<\/h3>\n\n\n\n<p>For products containing sugar alcohols:<\/p>\n\n\n\n<pre class=\"wp-block-code\"><code>Net Carbs = Total Carbs \u2212 Fiber \u2212 (Sugar Alcohols \u00d7 Absorption Factor)<\/code><\/pre>\n\n\n\n<p><strong>Absorption Factors by Sugar Alcohol:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Erythritol: 1.0 (subtract fully)<\/li>\n\n\n\n<li>Allulose: 1.0 (subtract fully)<\/li>\n\n\n\n<li>Xylitol: 0.5 (subtract 50%)<\/li>\n\n\n\n<li>Maltitol: 0.25 (subtract 25%)<\/li>\n\n\n\n<li>Sorbitol: 0.5 (subtract 50%)<\/li>\n<\/ul>\n\n\n\n<p><strong>Example: Keto Protein Bar<\/strong><br>Total Carbohydrates: 20g<br>Dietary Fiber: 10g<br>Erythritol: 8g<br>Net Carbs: 20 \u2212 10 \u2212 8 = 2g<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Special Cases: Resistant Starch and Allulose<\/h3>\n\n\n\n<p><strong>Resistant Starch<\/strong> functions similarly to fiber, resisting digestion in the small intestine and fermenting in the colon. Foods high in resistant starch include cooked and cooled potatoes, green bananas, and legumes. Some manufacturers subtract resistant starch from total carbs, though FDA labeling doesn&#8217;t require this distinction.<sup><a id=\"ref28\" href=\"#fn28\">28<\/a><\/sup><\/p>\n\n\n\n<p><strong>Allulose<\/strong> is a rare sugar ~70% as sweet as sucrose but provides only 0.4 kcal\/g (vs. 4 kcal\/g for sugar). It&#8217;s absorbed but not metabolized, making it effectively zero net carbs.<sup><a id=\"ref29\" href=\"#fn29\">29<\/a><\/sup><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">The Clinical Relevance of Net Carbs<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Impact on Weight Loss<\/h3>\n\n\n\n<p>Multiple systematic reviews demonstrate superior short-term weight loss with low-carbohydrate approaches. A meta-analysis in StatPearls notes: \u201cStudies have shown low-carb approaches superior to other dietary methods in producing rapid weight loss for the first 6 to 12 months.\u201d<sup><a id=\"ref16c\" href=\"#fn16\">16<\/a><\/sup><\/p>\n\n\n\n<p><strong>Key Findings:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Low-carb diets produce 2\u20133x greater weight loss in first 6 months compared to low-fat diets<sup><a id=\"ref14a\" href=\"#fn14\">14<\/a><\/sup><\/li>\n\n\n\n<li>A 2024 systematic review found low-carb diets more effective than low-fat diets for adolescent obesity<sup><a id=\"ref30\" href=\"#fn30\">30<\/a><\/sup><\/li>\n\n\n\n<li>Weight loss averages 13\u201314.4 pounds in one year following structured low-carb programs<sup><a id=\"ref15a\" href=\"#fn15\">15<\/a><\/sup><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Diabetes Management<\/h3>\n\n\n\n<p>The evidence for low-carbohydrate diets in diabetes management is substantial. A 2022 review in Healio states: \u201cMultiple studies have shown benefits of very low-carbohydrate and ketogenic diets for people with diabetes up to 1 year.\u201d<sup><a id=\"ref20a\" href=\"#fn20\">20<\/a><\/sup><\/p>\n\n\n\n<p><strong>Diabetes Statistics Context:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>38.4 million Americans (11.6% of population) have diabetes<sup><a id=\"ref31\" href=\"#fn31\">31<\/a><\/sup><\/li>\n\n\n\n<li>98 million Americans (38% of adults) have prediabetes<sup><a id=\"ref32\" href=\"#fn32\">32<\/a><\/sup><\/li>\n\n\n\n<li>Diabetes prevalence increased 18.6% from 2012 to 2022 (10.2% to 12.1%)<sup><a id=\"ref3b\" href=\"#fn3\">3<\/a><\/sup><\/li>\n\n\n\n<li>1 in 5 people with diabetes don&#8217;t know they have it<sup><a id=\"ref33\" href=\"#fn33\">33<\/a><\/sup><\/li>\n<\/ul>\n\n\n\n<p><strong>Clinical Outcomes:<\/strong> Research in <em>JAMA Network Open<\/em> examining low-carbohydrate diet quality found that diets emphasizing healthy plant-based proteins and fats were associated with improved glycemic control, reduced HbA1c, lower fasting insulin, and decreased need for diabetes medications.<sup><a id=\"ref34\" href=\"#fn34\">34<\/a><\/sup><\/p>\n\n\n\n<p>A high-carbohydrate\/high-fiber diet (where net carbs are naturally lower due to fiber content) \u201csignificantly improves blood glucose control and reduces plasma cholesterol levels in diabetic patients.\u201d<sup><a id=\"ref21a\" href=\"#fn21\">21<\/a><\/sup><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Cardiovascular Health<\/h3>\n\n\n\n<p>A 2024 study in <em>Frontiers in Nutrition<\/em> found that low-carbohydrate meal plans \u201cnot only meet your daily nutrient needs but also enhance heart health by optimizing vital fatty acid and sodium\u2013potassium balances.\u201d<sup><a id=\"ref35\" href=\"#fn35\">35<\/a><\/sup><\/p>\n\n\n\n<p>Harvard research (2023) reports that \u201cdiets comprised of plant-based proteins and fats and healthy carbohydrates were significantly associated with slower long-term weight gain\u201d and improved cardiovascular markers.<sup><a id=\"ref36\" href=\"#fn36\">36<\/a><\/sup><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">The Science of Carbohydrate Metabolism<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Glucose Regulation Mechanisms<\/h3>\n\n\n\n<p>Understanding net carbs requires understanding how the body processes different carbohydrates. Research in <em>Cold Spring Harbor Perspectives in Biology<\/em> outlines the mechanisms:<\/p>\n\n\n\n<p><strong>Digestible Carbohydrates:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Broken down into monosaccharides (glucose, fructose, galactose)<\/li>\n\n\n\n<li>Absorbed in small intestine<\/li>\n\n\n\n<li>Trigger insulin release from pancreatic beta cells<\/li>\n\n\n\n<li>Stored as glycogen or converted to fat<\/li>\n<\/ol>\n\n\n\n<p><strong>Indigestible Carbohydrates (Fiber):<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Pass through small intestine intact<\/li>\n\n\n\n<li>Fermented by gut bacteria in colon<\/li>\n\n\n\n<li>Produce short-chain fatty acids (beneficial)<\/li>\n\n\n\n<li>No direct impact on blood glucose<sup><a id=\"ref37\" href=\"#fn37\">37<\/a><\/sup><\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">The Cori Cycle and Glycogen Metabolism<\/h3>\n\n\n\n<p>Nobel Prize winners Carl and Gerty Cori elucidated the \u201cCori cycle\u201d of carbohydrate metabolism, showing how the body recycles lactate back to glucose.<sup><a id=\"ref38\" href=\"#fn38\">38<\/a><\/sup> This foundational research helps explain why reducing digestible carbohydrate intake (lowering net carbs) forces metabolic adaptation toward fat oxidation\u2014the basis of ketogenic diets.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Insulin Resistance and Carbohydrate Tolerance<\/h3>\n\n\n\n<p>Chronic high intake of refined carbohydrates contributes to insulin resistance via mechanisms including beta cell exhaustion, receptor downregulation, inflammation, and hepatic fat accumulation.<sup><a id=\"ref39\" href=\"#fn39\">39<\/a><\/sup> Reducing net carb intake decreases insulin demand, improves insulin sensitivity, reduces postprandial spikes, and promotes metabolic flexibility.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Net Carbs vs. Total Carbs: What the Research Shows<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/checkthecarbs.com\/blog\/wp-content\/uploads\/2025\/10\/visual-5-net-vs-total-carbs-1024x683.png\" alt=\"Alt text: Side-by-side comparison of total carbs vs net carbs in high-fiber foods: avocado, almonds, broccoli, and chia seeds*\" class=\"wp-image-30\" style=\"aspect-ratio:16\/9;object-fit:contain\" srcset=\"https:\/\/checkthecarbs.com\/blog\/wp-content\/uploads\/2025\/10\/visual-5-net-vs-total-carbs-1024x683.png 1024w, https:\/\/checkthecarbs.com\/blog\/wp-content\/uploads\/2025\/10\/visual-5-net-vs-total-carbs-300x200.png 300w, https:\/\/checkthecarbs.com\/blog\/wp-content\/uploads\/2025\/10\/visual-5-net-vs-total-carbs-768x512.png 768w, https:\/\/checkthecarbs.com\/blog\/wp-content\/uploads\/2025\/10\/visual-5-net-vs-total-carbs.png 1536w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Glycemic Response Studies<\/h3>\n\n\n\n<p>Continuous glucose monitor (CGM) studies show:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>High-fiber, low-net-carb foods produce minimal glucose excursions<\/li>\n\n\n\n<li>Low-fiber, high-net-carb foods cause rapid spikes and crashes<\/li>\n\n\n\n<li>Timing and composition matter more than total carb alone<sup><a id=\"ref40\" href=\"#fn40\">40<\/a><\/sup><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">The Fiber Paradox<\/h3>\n\n\n\n<p>A 2024 study in <em>Trends in Food Science &amp; Technology<\/em> details three mechanisms by which insoluble fiber regulates postprandial blood sugar:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Physical barrier effect: viscous layer slows glucose absorption<\/li>\n\n\n\n<li>Enzyme inhibition: fiber and bound polyphenols can reduce starch hydrolysis<\/li>\n\n\n\n<li>Gut microbiome modulation: fermentation metabolites improve insulin sensitivity<sup><a id=\"ref41\" href=\"#fn41\">41<\/a><\/sup><\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">Clinical Trial Evidence<\/h3>\n\n\n\n<p>A review in <em>Current Developments in Nutrition<\/em> found:<\/p>\n\n\n\n<p><strong>Short-term (0\u20136 months):<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Low-carb diets (focusing on net carbs) produced superior weight loss<\/li>\n\n\n\n<li>Greater reductions in triglycerides<\/li>\n\n\n\n<li>Increased HDL cholesterol<\/li>\n\n\n\n<li>Improved glycemic control in diabetics<\/li>\n<\/ul>\n\n\n\n<p><strong>Long-term (12+ months):<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Weight loss differences between low-carb and low-fat diets diminished<\/li>\n\n\n\n<li>Metabolic improvements persisted in low-carb groups<\/li>\n\n\n\n<li>Adherence was the primary predictor of success<sup><a id=\"ref17a\" href=\"#fn17\">17<\/a><\/sup><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Controversies and Limitations<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">FDA Position on Net Carbs<\/h3>\n\n\n\n<p>The FDA doesn&#8217;t recognize \u201cnet carbs\u201d as an official nutrient claim; labels must list total carbohydrates (including fiber and sugar alcohols). \u201cNet carb\u201d is a marketing term, not a regulated definition.<sup><a id=\"ref42\" href=\"#fn42\">42<\/a><\/sup><\/p>\n\n\n\n<p>A position paper notes: \u201cNet carb counting can oversimplify complex carbohydrate metabolism.\u201d<sup><a id=\"ref43\" href=\"#fn43\">43<\/a><\/sup><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Individual Variation<\/h3>\n\n\n\n<p>Carbohydrate tolerance varies with insulin sensitivity, activity level, genetics, and gut microbiome composition.<sup><a id=\"ref44\" href=\"#fn44\">44<\/a><\/sup><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">The Sugar Alcohol Debate<\/h3>\n\n\n\n<p>Not all sugar alcohols are equal. Erythritol has negligible glycemic impact, while maltitol may raise blood glucose substantially. UCLA Health cautions that \u201cnet carb labeling implies fiber and sugar alcohols have no impact,\u201d which isn\u2019t entirely accurate.<sup><a id=\"ref45\" href=\"#fn45\">45<\/a><\/sup><\/p>\n\n\n\n<p><strong>Clinical note:<\/strong> Some individuals experience significant glucose increases from maltitol and sorbitol. Personal glucose monitoring is recommended.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Practical Applications<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">For Healthcare Professionals<\/h3>\n\n\n\n<p><strong>Clinical Recommendations:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Individualize carbohydrate targets based on metabolic health, activity level, and goals<\/li>\n\n\n\n<li>Emphasize fiber quality over simple carb restriction<\/li>\n\n\n\n<li>Monitor biomarkers: HbA1c, fasting glucose, insulin, lipid panel<\/li>\n\n\n\n<li>Consider net carbs for patients with diabetes or insulin resistance<\/li>\n\n\n\n<li>Educate on label reading to identify hidden carbohydrates<\/li>\n<\/ol>\n\n\n\n<p><strong>Evidence-Based Thresholds:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ketogenic diet: &lt; 50g net carbs daily (typically 20\u201330g)<\/li>\n\n\n\n<li>Low-carb diet: 50\u2013130g net carbs daily<\/li>\n\n\n\n<li>Moderate-carb diet: 130\u2013225g net carbs daily<\/li>\n\n\n\n<li>High-carb diet: > 225g net carbs daily<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">For Consumers<\/h3>\n\n\n\n<p><strong>Reading Labels:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Find \u201cTotal Carbohydrate\u201d on the nutrition facts<\/li>\n\n\n\n<li>Identify \u201cDietary Fiber\u201d (indented under carbs)<\/li>\n\n\n\n<li>Check for \u201cSugar Alcohols\u201d (if present)<\/li>\n\n\n\n<li>Calculate: Total Carbs \u2212 Fiber \u2212 Sugar Alcohols (with appropriate factor)<\/li>\n<\/ol>\n\n\n\n<p><strong>Whole Foods (No Label):<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Use USDA FoodData Central database<\/li>\n\n\n\n<li>Focus on non-starchy vegetables (naturally low net carbs)<\/li>\n\n\n\n<li>Choose high-fiber fruits (berries over tropical fruits)<\/li>\n\n\n\n<li>Prioritize protein and healthy fats<\/li>\n<\/ul>\n\n\n\n<p><strong>Tools and Resources:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>CheckTheCarbs.com \u2014 Free USDA database search tool for instant net carb calculations<\/li>\n\n\n\n<li>Cronometer \u2014 Comprehensive nutrition tracking<\/li>\n\n\n\n<li>MyFitnessPal \u2014 Popular macro tracking app<\/li>\n\n\n\n<li>USDA FoodData Central \u2014 Official government database<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">The Future of Carbohydrate Science<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Emerging Research Areas<\/h3>\n\n\n\n<p><strong>Continuous Glucose Monitoring (CGM):<\/strong> Consumer CGM devices reveal personalized glycemic responses; identical meals often produce different glucose curves across individuals\u2014supporting personalized net carb targets.<sup><a id=\"ref46\" href=\"#fn46\">46<\/a><\/sup><\/p>\n\n\n\n<p><strong>Gut Microbiome:<\/strong> Microbiome composition affects fiber fermentation and glucose metabolism; future work may enable microbiome-based carb recommendations.<sup><a id=\"ref47\" href=\"#fn47\">47<\/a><\/sup><\/p>\n\n\n\n<p><strong>Resistant Starch:<\/strong> Growing evidence suggests resistant starch should be treated like fiber in net carb calculations; foods high in resistant starch (e.g., cooked\/cooled potatoes, green bananas) may have lower metabolic impact than total carb suggests.<sup><a id=\"ref48\" href=\"#fn48\">48<\/a><\/sup><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Market Trends<\/h3>\n\n\n\n<p>The global ketogenic diet market, valued at $9.7 billion in 2020, is projected to reach $12.1 billion by 2028, growing at 3.5% annually.<sup><a id=\"ref5b\" href=\"#fn5\">5<\/a><\/sup> Drivers include rising diabetes\/obesity prevalence, consumer interest in metabolic health, more low-carb products, and social media influence. With 25.4 million unique searches in 2020, \u201cketo diet\u201d was the most Googled diet in the U.S.<sup><a id=\"ref4a\" href=\"#fn4\">4<\/a><\/sup><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Conclusion: Evidence-Based Perspective<\/h2>\n\n\n\n<p>The concept of net carbohydrates is grounded in solid biochemical and physiological evidence. Dietary fiber does not raise blood glucose levels because it&#8217;s not digested and absorbed, and sugar alcohols like erythritol produce minimal to no glycemic impact. Subtracting these components from total carbohydrates provides a more accurate estimate of a food&#8217;s metabolic effect.<\/p>\n\n\n\n<p><strong>Key Takeaways:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Net carbs are scientifically valid for estimating digestible carbohydrate content<\/li>\n\n\n\n<li>Fiber subtraction is well-supported by carbohydrate metabolism research<\/li>\n\n\n\n<li>Sugar alcohol subtraction requires nuance\u2014not all polyols are equal<\/li>\n\n\n\n<li>Individual variation exists\u2014personal monitoring is most accurate<\/li>\n\n\n\n<li>Quality matters more than quantity\u2014prioritize nutrient-dense, whole foods<\/li>\n<\/ol>\n\n\n\n<p>For the 38.4 million Americans with diabetes and 98 million with prediabetes, understanding net carbs can be a valuable tool for blood glucose management. For weight loss or metabolic health, tracking net carbs provides a more nuanced approach than counting total carbohydrates alone.<\/p>\n\n\n\n<p>However, net carbs are a tool, not a panacea. Overall diet quality, physical activity, sleep, stress management, and other lifestyle factors remain crucial. Use net carb calculations as part of a comprehensive, individualized approach\u2014not a license to consume unlimited \u201clow net carb\u201d processed foods.<\/p>\n\n\n\n<p><strong>Ready to start tracking net carbs?<\/strong> Use our free CheckTheCarbs tool to search the USDA database and find accurate net carb counts for any food.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"references\">References<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">About This Guide<\/h3>\n\n\n\n<p>This resource was created using USDA FoodData Central and peer-reviewed research from leading medical journals and institutions. All statistics and claims are cited with links to original sources.<\/p>\n\n\n\n<p><strong>Medical Disclaimer:<\/strong> This article is for informational purposes only and is not medical advice. For personalized guidance\u2014especially if you have diabetes or other conditions\u2014consult a registered dietitian or healthcare provider.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Note for Media &amp; Researchers<\/h3>\n\n\n\n<p>This article contains extensively researched statistics and data suitable for citation. When citing, please use:<\/p>\n\n\n\n<p><em>CheckTheCarbs.com. (2025). The Complete Guide to Net Carbs: Everything You Need to Know.<\/em> Retrieved from <a href=\"https:\/\/checkthecarbs.com\/blog\/net-carbs-complete-guide\/\">https:\/\/checkthecarbs.com\/blog\/net-carbs-complete-guide\/<\/a><\/p>\n\n\n\n<p><em>Last Updated: October 2025 | Word Count: 4,500+<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Footnotes<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>American Diabetes Association. (2024). Statistics About Diabetes. <a href=\"https:\/\/diabetes.org\/about-diabetes\/statistics\/about-diabetes\" target=\"_blank\" rel=\"noopener\">diabetes.org<\/a> <a href=\"#ref1\">\u21a9<\/a> <a href=\"#ref1a\">\u21a9<\/a> <a href=\"#ref1b\">\u21a9<\/a> <a href=\"#ref1c\">\u21a9<\/a><\/li>\n\n\n\n<li>Statista. (2024). Ketogenic diet market &#8211; statistics &amp; facts. <a href=\"https:\/\/www.statista.com\/topics\/9377\/ketogenic-diet-market\/\" target=\"_blank\" rel=\"noopener\">statista.com<\/a> <a href=\"#ref2\">\u21a9<\/a> <a href=\"#ref2a\">\u21a9<\/a><\/li>\n\n\n\n<li>Neupane, S., et al. (2024). Trends and Disparities in Diabetes Prevalence in the United States, 2012\u20132022. <em>Am J Prev Med<\/em>, 67(1), 15\u201324. <a href=\"#ref3\">\u21a9<\/a> <a href=\"#ref3b\">\u21a9<\/a><\/li>\n\n\n\n<li>McGaugh, E., &amp; Barthel, B. (2022). A Review of Ketogenic Diet and Lifestyle. <em>Metabolites<\/em>, 12(7), 645. <a href=\"#ref4\">\u21a9<\/a> <a href=\"#ref4a\">\u21a9<\/a><\/li>\n\n\n\n<li>Statista. (2024). Ketogenic diet market projections 2020\u20132028. <a href=\"#ref5\">\u21a9<\/a> <a href=\"#ref5a\">\u21a9<\/a> <a href=\"#ref5b\">\u21a9<\/a><\/li>\n\n\n\n<li>U.S. Department of Agriculture. (2023). <em>Dietary Guidelines for Americans 2020\u20132025.<\/em> <a href=\"#ref6\">\u21a9<\/a> <a href=\"#ref6a\">\u21a9<\/a><\/li>\n\n\n\n<li>Teicholz, N. (2025). Myths and Facts Regarding Low-Carbohydrate Diets. <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11944661\/\" target=\"_blank\" rel=\"noopener\">PMC<\/a> <a href=\"#ref7\">\u21a9<\/a> <a href=\"#ref7a\">\u21a9<\/a><\/li>\n\n\n\n<li>Banner, L., et al. (2024). Nutrient analysis of three low-carbohydrate diets. <em>Frontiers in Nutrition<\/em>. <a href=\"https:\/\/www.frontiersin.org\/journals\/nutrition\/articles\/10.3389\/fnut.2024.1449109\/full\" target=\"_blank\" rel=\"noopener\">frontiersin.org<\/a> <a href=\"#ref8\">\u21a9<\/a> <a href=\"#ref8a\">\u21a9<\/a><\/li>\n\n\n\n<li>Institute of Medicine. (2005). <em>Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids.<\/em> <a href=\"#ref9\">\u21a9<\/a> <a href=\"#ref9a\">\u21a9<\/a><\/li>\n\n\n\n<li>Weickert, M. O., &amp; Pfeiffer, A. F. H. (2018). Impact of Dietary Fiber Consumption on Insulin Resistance &amp; T2D Prevention. <em>J Nutr<\/em>, 148(1), 7\u201312. <a href=\"#ref10\">\u21a9<\/a> <a href=\"#ref10b\">\u21a9<\/a> <a href=\"#ref10c\">\u21a9<\/a><\/li>\n\n\n\n<li>Mao, T., et al. (2021). Effects of dietary fiber on glycemic control in T2D. <em>Journal of Functional Foods<\/em>, 82, 104500. <a href=\"#ref11\">\u21a9<\/a> <a href=\"#ref11a\">\u21a9<\/a> <a href=\"#ref11b\">\u21a9<\/a><\/li>\n\n\n\n<li>CDC (2024). Fiber: The Carb That Helps You Manage Diabetes. <a href=\"https:\/\/www.cdc.gov\/diabetes\/healthy-eating\/fiber-helps-diabetes.html\" target=\"_blank\" rel=\"noopener\">cdc.gov<\/a> <a href=\"#ref12\">\u21a9<\/a> <a href=\"#ref12a\">\u21a9<\/a><\/li>\n\n\n\n<li>Joslin Diabetes Center (2021). How Does Fiber Affect Glucose Levels? <a href=\"https:\/\/joslin.org\/news-stories\/all-news-stories\/education\/2021\/07\/how-does-fiber-affect-glucose-levels\" target=\"_blank\" rel=\"noopener\">joslin.org<\/a> <a href=\"#ref13\">\u21a9<\/a> <a href=\"#ref13b\">\u21a9<\/a> <a href=\"#ref13c\">\u21a9<\/a><\/li>\n\n\n\n<li>Bueno, N. B., et al. (2013). VLCKD vs. low-fat for long-term weight loss. <em>Br J Nutr<\/em>, 110(7), 1178\u20131187. <a href=\"#ref14\">\u21a9<\/a> <a href=\"#ref14a\">\u21a9<\/a><\/li>\n\n\n\n<li>UC Davis Food &amp; Health Institute (2023). Ketogenic Diet Market Overview. <a href=\"https:\/\/foodandhealth.ucdavis.edu\/\" target=\"_blank\" rel=\"noopener\">foodandhealth.ucdavis.edu<\/a> <a href=\"#ref15\">\u21a9<\/a> <a href=\"#ref15a\">\u21a9<\/a><\/li>\n\n\n\n<li>Oh, R., et al. (2023). Low-Carbohydrate Diet. <em>StatPearls<\/em>. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK537084\/\" target=\"_blank\" rel=\"noopener\">ncbi.nlm.nih.gov<\/a> <a href=\"#ref16\">\u21a9<\/a> <a href=\"#ref16b\">\u21a9<\/a> <a href=\"#ref16c\">\u21a9<\/a><\/li>\n\n\n\n<li>Landry, M. J., et al. (2021). Benefits of Low-Carbohydrate Diets. <em>Curr Obes Rep<\/em>, 10(3), 409\u2013422. <a href=\"#ref17\">\u21a9<\/a> <a href=\"#ref17a\">\u21a9<\/a><\/li>\n\n\n\n<li>Atkinson, F. S., et al. (2021). International GI Tables. <em>AJCN<\/em>, 114(5), 1625\u20131632. <a href=\"#ref18\">\u21a9<\/a> <a href=\"#ref18a\">\u21a9<\/a><\/li>\n\n\n\n<li>Arrigoni, E., et al. (2005). 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Human postprandial responses &amp; precision nutrition. <em>Nat Med<\/em>, 26(6), 964\u2013973. <a href=\"#ref46\">\u21a9<\/a><\/li>\n\n\n\n<li>Sonnenburg, E. D., &amp; Sonnenburg, J. L. (2019). Ancestral vs. industrialized microbiota. <em>Nat Rev Microbiol<\/em>, 17(6), 383\u2013390. <a href=\"#ref47\">\u21a9<\/a><\/li>\n\n\n\n<li>Raigond, P., et al. (2015). Resistant starch in food: a review. <em>JSFA<\/em>, 95(10), 1968\u20131978. <a href=\"#ref48\">\u21a9<\/a><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>38.4 million Americans have diabetes, and 98 million have prediabetes\u2014that&#8217;s nearly half the U.S. adult population struggling with blood sugar regulation.1 Meanwhile, the ketogenic diet market is projected to exceed $12 billion by 2028,2 driven largely by consumers tracking &#8220;net carbs&#8221; rather than total carbohydrates. But despite this massive adoption, confusion persists about what net [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":25,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[11,6,12,9,7,8,4,10],"class_list":["post-24","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-net-carbs","tag-blood-sugar","tag-carb-counting","tag-diabetes-management","tag-dietary-fiber","tag-keto-diet","tag-low-carb","tag-net-carbs","tag-sugar-alcohols"],"_links":{"self":[{"href":"https:\/\/checkthecarbs.com\/blog\/wp-json\/wp\/v2\/posts\/24","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/checkthecarbs.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/checkthecarbs.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/checkthecarbs.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/checkthecarbs.com\/blog\/wp-json\/wp\/v2\/comments?post=24"}],"version-history":[{"count":5,"href":"https:\/\/checkthecarbs.com\/blog\/wp-json\/wp\/v2\/posts\/24\/revisions"}],"predecessor-version":[{"id":33,"href":"https:\/\/checkthecarbs.com\/blog\/wp-json\/wp\/v2\/posts\/24\/revisions\/33"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/checkthecarbs.com\/blog\/wp-json\/wp\/v2\/media\/25"}],"wp:attachment":[{"href":"https:\/\/checkthecarbs.com\/blog\/wp-json\/wp\/v2\/media?parent=24"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/checkthecarbs.com\/blog\/wp-json\/wp\/v2\/categories?post=24"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/checkthecarbs.com\/blog\/wp-json\/wp\/v2\/tags?post=24"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}