Counting carbs: how to do it correctly

For weight loss, keto or diabetes management, it isn’t enough to “eat fewer carbs” – you need to know how many net carbs you actually consume. Here is a practical guide without apps and without mistakes.

Total vs net carbs

The label’s “carbohydrates” is total carbs: sugars, starch and fiber. Fiber doesn’t affect blood sugar or insulin – it isn’t absorbed in the small intestine. Net carbs = total − fiber − sugar alcohols (erythritol and allulose 100%; xylitol and maltitol ~50%).

Practical keto ranges

• Strict keto: < 20 g net/day
• Moderate keto: 20–50 g
• Low-carb: 50–100 g
• Standard low-carb: 100–150 g

Common mistakes

• Forgetting vegetables – 100 g broccoli = 4 g net
• Ignoring nuts – 50 g cashews = 15 g
• Counting only “visible” carbs and missing sauces (BBQ = 15 g / tbsp)
• Eyeballing portions – 1 cup can be 30–60 g of carbs
• Forgetting sweeteners and syrups in drinks