Should I Count Net Carbs or Total Carbs?
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Should I Count Net Carbs or Total Carbs? Whether to count net carbs or whole carbs when trying to lose weight depends on your dietary goals and approach. Below is a breakdown of the two, Whole Carbs vs Net Carbs, and as you can see there is no rocket science behind each of them.
Just find out which counts works for you and your diet plan, and then stick with it for the duration of your diet. Ultimately, consistency and overall caloric balance are more important than which carb measure you track.
When to Count Carbs
If you are following a low-carb diet, you need to keep track of how many carbs you are eating each day so you can stay in the low-carb range. And depending on your metabolism, the low-carb range is somewhere between 50 and 125 carbs a day.
For me personally, I prefer the total carb count just to keep it easy and effective. I also know that if I start counting net carbs, there’s a risk of taking in more carb calories than I think. But continue reading and you decide which one works best for you.
Should I Count Net Carbs or Total Carbs?
WHOLE CARBS vs. NET CARBS
Whole Carbs: The total carbohydrate content of a food, including fiber, sugars, and starches.
Net Carbs: The carbohydrates that are absorbed by the body, calculated as:
Net Carbs=Total Carbs−Fiber−Sugar Alcohols (if applicable)
WHEN TO COUNT NET CARBS:
Low-Carb or Ketogenic Diets: If you’re following a low-carb or ketogenic diet, counting net carbs is common because fiber and sugar alcohols don’t significantly impact blood sugar levels.
Emphasis on Fiber: Foods high in fiber can be filling and beneficial for weight loss, so focusing on net carbs encourages eating fiber-rich foods like vegetables, nuts, and seeds.
WHEN TO COUNT WHOLE CARBS:
General Calorie Tracking: If you’re not strictly limiting carbs but instead watching overall calorie intake, counting total carbs might be simpler.
Medical Conditions: For conditions like diabetes, some people may track total carbs to better manage blood sugar levels.
BEST PRACTICES:
Quality of Carbs Matters: Prioritize whole, minimally processed carbs like vegetables, fruits, and whole grains over refined carbs like white bread and sugar.
Listen to Your Body: Experiment with what works best for you. Some people feel better with a focus on net carbs, while others prefer total carbs.
TIPS FOR STAYING LOW-CARB
* Focus on Fresh Foods: Avoid processed items with hidden sugars
* Balance Your Plate: Include a source of protein, healthy fat, and low-carb vegetables for a satisfying meal
* Monitor Portions: Even low-carb foods can add up if eaten in large quantities
