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As we embark on our keto journey, one of the most crucial aspects is to calculate our net carbs. Net carbs are the total number of carbohydrates in a food item that can impact our blood sugar levels. As we aim to maintain a state of ketosis, it is essential to keep our net carb intake in check. Here’s a step-by-step guide on how to calculate net carbs on a keto diet. Step 1: Find the Total Carbohydrate Content The first step is to find the total carbohydrate content in the food item. This information can be found on the back of the package or by looking up the nutritional information online. Step 2: Subtract the Fiber Content The next step is to subtract the fiber content from the total carbohydrates. Fiber does not impact our blood sugar levels, so we can exclude it from our net carb calculation. The fiber content can also be found on the nutritional label. Step 3: Subtract the Sugar Alcohol Content If the food item contains sugar alcohols like erythritol or xylitol, we need to subtract that as well. Sugar alcohols are not completely absorbed by our bodies and have a negligible impact on our blood sugar levels. The sugar alcohol content can also be found on the nutritional label. Step 4: Calculate Net Carbs Once we have subtracted the fiber and sugar alcohol content, we arrive at the net carb content of the food item. This is the number we need to track and limit on a keto diet. It is important to note that different types of sweeteners and additives can impact our blood sugar levels differently. Some keto experts recommend tracking total carbs instead of net carbs if you’re just starting out on the diet or if you have a history of insulin resistance or diabetes. In conclusion, calculating net carbs is a crucial aspect of a keto diet. By monitoring our net carb intake, we can maintain a state of ketosis and reach our health goals effectively. So, let’s keep our net carbs in check and cut carbs, not flavor!

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