Calculating Net Carbs on Keto — Keeping it SIMPLE!

Calculating Net Carbs on Keto — Keeping it SIMPLE!


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

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