Quick Answer: Total carbohydrates include all types of carbs, while net carbs only include carbs that your body can digest and use for energy.
As a nutritionist, I often get questions from my clients about how to interpret nutrition labels. Recently, one of my blog readers reached out to ask, “What is the difference between total carbohydrates and net carbs on a nutrition label?” This is a great question, and understanding the difference can be helpful for anyone trying to manage their carbohydrate intake.
Total carbohydrates on a nutrition label include all types of carbs in a food, including sugars, starches, and fiber. This number represents the total amount of carbohydrates in a serving of that food. However, not all of these carbs are created equal when it comes to how they affect your body.
This is where the concept of net carbs comes in. Net carbs are calculated by subtracting the amount of fiber and sugar alcohols (if applicable) from the total carbohydrates. The reason for this is that fiber and most sugar alcohols are not fully digested and absorbed by the body, so they don’t have the same impact on blood sugar levels as other types of carbs.
For example, let’s say a nutrition label for a protein bar lists 20 grams of total carbohydrates, with 10 grams of fiber and 5 grams of sugar alcohols. To calculate the net carbs, you would subtract the fiber (10g) and sugar alcohols (5g) from the total carbs (20g). In this case, the net carbs would be 5 grams (20g – 10g – 5g = 5g).
In my experience as a nutritionist, I’ve found that focusing on net carbs can be particularly helpful for people following low-carb or ketogenic diets. These diets typically limit net carbs to a specific range in order to promote ketosis, a metabolic state where the body burns fat for fuel instead of carbohydrates. By tracking net carbs, people on these diets can ensure they’re staying within their carb limits while still getting the benefits of fiber.
It’s important to note that while fiber and sugar alcohols don’t count towards net carbs, they still contain calories. Fiber contains about 2 calories per gram, while sugar alcohols can range from 0.2 to 3 calories per gram, depending on the specific type. So, even if a food is low in net carbs, it’s still important to pay attention to portion sizes and overall calorie intake.
I hope this explanation helps clarify the difference between total carbohydrates and net carbs on nutrition labels. If you have any other questions about carbohydrates or nutrition in general, feel free to leave a comment below. I’m always happy to provide more personalized guidance to help you reach your health and wellness goals!