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Caro On Keto: How to Calculate Net Carbs In 3 Easy Steps


      Your are at the supermarket reading your labels to ensure that you are keeping within your keto guidelines. As you read the label you notice that no where in the nutritional facts does it say 'net carbs'. You know that to be in optimal ketosis and achieve fat and weight loss you must stick to 20 net carbs a day. How are you going to determine the net carbs of your chocolate chips for a recipe if you cannot find the net carbs? Determining net carbs is really simple. All you need to know is simple mathematics! Even my 7 year-old can do it! Here are three steps to help you read the labels to ensure success on your keto journey!


1. Find the Total Carbs.

           The total carbs or total carbohydrates is the amount per serving. Carbohydrates are composed of fibers and sugars. Remember, carbs turn into sugar, when they are made of sugar. Some carbs are all fiber. For example Chia seeds are a carbohydrate, but they are all fiber. Fibers are easier for our bodies to process. These types of carbohydrates are beneficial to our body and is essential in any diet.

Here is the label for my Organic Chia Seeds from Walmart. As you can see there is no sugar in the composition of the carbs, only fiber. 


2. Subtract Sugar Alcohols and Erythritol from the Total Carbs. 

        After you have determined the total carbs, you subtract all the sugar alcohols and Erythritol. Sugar alcohols and Erythritol are sweeteners that are not from cane sugar. These sweeteners do not affect the blood glucose levels. Although it is a carb, it is like the fiber where it does not affect you negatively. When counting carbs, these are a free pass.

3. Subtract the Fiber from the Previous Number. 

        Once you have subtracted the sweeteners from the total carbs you can also subtract the fiber. As aforementioned, it is a carb that does not affect our bodies like sugar does. Using the above Chia seed label there are 10g of total carbs. There are not sweeteners so it is still 10g of carbs. There are also 10g of fiber. When you subtract the fiber from the total carbs you are left with no carbs! Chia is a perfect additional to the keto diet. 

Let's Practice! 

                  See! That was not difficult! Now lets use this label for my chocolate chips to see if I can incorporate them in some yummy keto desserts!


Total carbs:      9g
Erythritol:     - 3g  
                        6g
       
Previous Number:      6g
Dietary Fiber:        -   4g   
                                   2g

Net Carbs = 2g per serving 


           So for 30 chocolate chips it is only 2g Net Carbs! This is excellent for recipes! These are Lily's Chocolate Chips. I found them at my local Walmart.   




             Next time you are out shopping pick up your favorite item and check the nutritional facts. Although this may seem time consuming, you are worth it. You only have one body, take care of it. 

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