What’s a net carb? When you’re new to a ketogenic diet, understanding how to calculate net carbs is key for getting into ketosis. “Net carb” is short for the number of net carbohydrates left after dietary fiber and sugar alcohols are subtracted.

Net Carb Calculator

Subtract Fiber to Calculate Net Carb

Fiber is not digested by the body and is removed as waste. There are two types of fiber, soluble and insoluble. Besides weight loss, what are the benefits of fiber?

Lowers cholesterol
Decreases risk of heart disease
Helps prevent spikes in blood sugar
Supports a healthy gut
Keeps bowel movements regular
Gives you that “full” feeling

Fiber & Net Carb Count

You might be wondering about how low carb fruits and keto vegetables are factored in, not to mention how to calculate net carbs for delicious keto desserts. Let’s review net carbohydrates in detail and discuss fiber, natural sugars, and sugar alcohols like sucralose, monkfruit, stevia, and related sugar substitutes like allulose.

Fiber is Our Friend

Soluble fiber absorbs water. When you eat foods high in soluble fiber it turns to mush inside your body. Soluble fiber absorbs water quickly and helps to soften stool while adding bulk. Insoluble fiber does NOT absorb water. Insoluble fiber moves through the intestine mostly intact, adding bulk to the stool.

What are DIRTY, LAZY, KETO friendly foods (low carb fruit, keto veggies, nuts) * that are high in either soluble or insoluble fiber?

Blackberries (1/2 cup): 3.1 g soluble fiber
Blueberries (1 cup): 1.7 g soluble fiber, 2.5 g insoluble fiber
Raspberries (1/2 cup): 2.3 g insoluble fiber
Strawberries (1 cup): 1.8 g soluble fiber, 2.6 g insoluble fiber
Raw Almonds (1 oz): 3.5 g insoluble fiber
Flaxseeds (2 Tbsp): 2.7 g soluble fiber, 2.1 g insoluble fiber
Peanuts, Dry roasted (1 oz): 1.1 g soluble fiber, 1.2 g insoluble fiber
Sunflower seeds (1/4 cup): 1.1 g soluble fiber, 1.9 g insoluble fiber

Walnuts (1 oz.): 2.5 g insoluble fiber
Artichoke, cooked (1 medium): 4.7 g soluble fiber, 1.8 g insoluble fiber
Asparagus, cooked (1/2 cup): 1.7 g soluble fiber, 1.1 g insoluble fiber
Broccoli, raw (1/2 cup): 1.3 g soluble fiber, 1.4 g insoluble fiber
Brussel Sprouts, cooked (1 cup): 1.7 g soluble fiber, 1.9 g insoluble fiber
Kale, cooked (1 cup): 2.1 g soluble fiber, 5.1 g insoluble fiber
Soybeans edamame (1/2 cup): 2.7 g soluble fiber, 2.2 g insoluble fiber
Zucchini, cooked (1/2 cup): 1.4 g soluble fiber, 1.2 g insoluble fiber

Sugar Alcohol & Net Carb

Sugar Alcohols inside low carb desserts act like fiber as they aren’t fully digested by the body. While some are found naturally inside keto fruits or low carb vegetables, others are artificially created in a lab. Some contain calories, others don’t. One thing they all have in common, though, is that they TASTE SWEET! Score one for #dirtyketo.

Sugar Alcohols

Xylitol
Erythritol
Sorbitol
Maltitol

Using sugar alcohols or products like allulose is a personal decision. This topic evokes VERY STRONG opinions in the keto community! DIRTY, LAZY, KETO supports you making your OWN choice, without judgment or criticism. There is no keto police here in DIRTY, LAZY, KETO-land!

As seen on NBC’s TODAY show, DIRTY, LAZY, KETO has helped people from all over the world lose weight on an easier form of the ketogenic diet. (It’s more fun, too!). The DIRTY, LAZY, KETO books have received more than 10,000 positive reviews on Amazon/Goodreads. Readers agree – DIRTY, LAZY, KETO works!