Imagine carbohydratesCarbohydrates, often called carbs for short, are organic molecules that your body uses for energy. They’re one type of fuel the body can use for energy. Carbohydrates are made up of carbon, hydrogen, and oxygen atoms, hence the name “carbohydrate” (carbo = carbon, hydrate = water). They come in simple… Read More are like a puzzle with two types of pieces:

1. Pieces that fit together easily: These are digestible carbs that your body quickly breaks down into sugarSugar is a substance represented as a simple carbohydrate (a basic type of molecule made of carbon, hydrogen, and oxygen) that serves as a vital component throughout the body. It is the primary source of energy for most cells, acting like the body’s main fuel. Every part of the body,… Read More for energy. Examples include sugar, white bread, and white rice.
2. Pieces that don’t fit well: These are indigestible carbs, like fiberImagine your digestive system as a river, carrying essential nutrients to every corner of your body. Fiber acts like a gentle current, helping to move things along smoothly and efficiently. It’s the indigestible part of plant foods that your body can’t break down, but it plays a crucial role in… Read More and some sugar alcohols. They pass through your body without being fully absorbedAbsorption refers to the process of how your body takes in nutrients from the food you eat. Imagine it like a gateway that allows the broken-down bits of your food to pass from your digestive system into your bloodstream, where they can be delivered to your cells for energy. •… Read More, having minimal impact on blood sugarBlood sugar, also known as blood glucose, is a type of simple sugar circulating in your bloodstream. It can be a primary source of energy for your cells. Your body can get blood sugar from carbohydrates that you eat. The Word “Blood Sugar” This term is a modern invention, emerging… Read More levels.

Net carbs are like focusing only on the puzzle pieces that fit together easily. It is a method of calculating the carbohydrates that actually affect your bloodBlood is the life force coursing through your veins and arteries, delivering vital oxygen and nutrients to every cell in your body while whisking away waste products. It’s a complex, dynamic fluid—not just a simple red liquid. Consider it a bustling highway system within your body, carrying various cellular vehicles… Read More sugar levels and that your body can use for energy.

What are Net Carbs?

Net carbs refer to the total amount of digestible carbohydrates in a food or meal. To calculate net carbs, you subtract the fiber and a portion of the sugar alcohols (if present) from the total carbohydrate content.

Formula: Net Carbs = Total Carbohydrates – Fiber – (Sugar Alcohols / 2)

Etymology and Origins:

• Net: From the Latin word “nītidus,” meaning “clean” or “pure.” In this context, it refers to the carbs that are actually absorbed and utilized by your body.
• Carbs: Short for carbohydrates, are the primary source of energy for your body.

The term “net carbs” is relatively recent, emerging in the late 20th centuryA century is a period of 100 years. Examples: • The 21st Century: The years 2000 to 2099. • The 19th Century: The years 1800 to 1899. • The 8th Century BC: The years 800 BC to 701 BC. Etymology: The word “century” comes from the Latin word “centuria,” which… Read More with the rise of low-carb diets.

Net Carbs in Everyday Life:

• Nutrition Labels: “The nutrition label on this bread lists 20 grams of carbohydrates, but only 15 grams of net carbs after subtracting the fiber.”
• Keto Diet: “People on the ketogenic diet1. Simple Definition: Imagine your body is like a hybrid car with two fuel tanks: one for gasoline (sugar) and one for electricity (ketones). The ketogenic diet, or keto diet, is like switching your car’s engine to run primarily on electricity. This means you drastically reduce your intake of carbohydrates… Read More often track their net carb intake to maintain ketosisA Deep Dive into the Metabolic State Transforming Health and Wellness Imagine your body as a hybrid car, capable of running on two distinct fuel sources: gasoline (carbohydrates) and electricity (fat). Ketosis is like switching your body’s engine from gasoline to electricity, primarily using fat for fuel instead of carbohydrates…. Read More.”
• DiabetesDiabetes is a chronic condition where your body struggles to regulate blood sugar (glucose) levels. Glucose is like fuel for your cells, and it comes from the food you eat. Insulin, a hormone made by your pancreas, acts like a key that unlocks cells, letting glucose in to provide energy…. Read More Management: “Individuals with diabetes may use net carbs to better manage their blood sugar levels.”

Net Carbs and Metabolism:

Net carbs are directly related to your body’s metabolismMetabolism is the set of chemical processes that happen inside the body to keep it alive and working. Think of the body as a busy kitchen where food is turned into energy, building blocks, and waste. These processes break down food to release energy, build new cells, and remove unwanted… Read More because they are the carbohydrates that are absorbed and metabolized to provide energy. Indigestible carbs like fiber don’t get broken down and therefore don’t significantly impact your blood sugar levels or energy production.

Net Carbs and Ketosis:

Net carbs play a critical role in achieving and maintaining ketosis, a metabolic state where your body primarily burns fatThe substance known as fat occupies a role far more complex and vital than often perceived. While frequently discussed in terms of diet and appearance, this tissue, properly termed adipose tissue when referring to the cellular mass, is a dynamic and essential component supporting a myriad of the body’s critical… Read More for fuel instead of carbohydrates. By restricting net carbs, you force your body to switch to using ketonesKetones, organic compounds produced by the liver, are the unsung heroes of energy metabolism, stepping in when glucose, the body’s primary fuel, becomes scarce. Think of them as a reserve power generator, kicking into gear when the main power supply (carbohydrates) is low. While often associated with the ketogenic diet,… Read More, moleculesImagine tiny building blocks that come together to form everything around you, from water to air to your own body! A molecule is a group of two or more atoms held together by strong forces called chemical bonds. Think of them as the microscopic Legos that build the world! The… Read More derived from fat, as its main energy source.

Research on Net Carbs:

Despite the fact that low-carb communities frequently use the concept of net carbs, some researchers and healthcare professionals still question its applicability.

Additional Information:

• Synonyms: Digestible carbs, impact carbs
• Foods High in Net Carbs: Sugar, white flour products, processed foods, sugary drinks.
• Foods Low in Net Carbs: Non-starchy vegetables, nuts, seeds, meat, fish, eggs.