Should I Calculate Net Carbs? A Guide for Keto, Diabetes, and Weight Loss Goals

We’ve all heard about friends or family members who are counting carbs. But what does that really mean? How many carbs should a person with diabetes have in a day? Should I count net carbs or total carbs for weight loss? Whether you’re keto-curious, currently managing type 2 diabetes, or focused on losing weight, understanding net carbs and total carbs can help you make smarter food choices, keep your energy steady, and move closer to your health goals.

What Are Net Carbs vs. Total Carbs?

Net carbs refer to the amount of carbohydrates in a food that are absorbed by the body and impact blood sugar, calculated by subtracting fiber and sugar alcohols from the total carbohydrate count. While total carbs include all carbohydrate types - sugars, starches, and fiber - net carbs focus on the digestible portion that is most likely to raise blood glucose.

Should You Calculate Net Carbs? It Depends on Your Goal

For Ketosis

If your goal is nutritional ketosis, tracking total carbs is the most reliable way to achieve and maintain this. This approach helps ensure you’re not overdoing it on carbs, especially from processed “low-carb” snacks like bars, shakes, breads, and cookies, which can still be high in total carbs. Even if they’re marketed as “net carb” friendly, those extra carbs may interfere with reaching and maintaining ketosis.

For Weight Loss

If your goal is to lose weight but not necessarily achieve ketosis, calculating net carbs may be an effective and less restrictive option. This approach encourages low carb eating while allowing for greater variety in food choices, which may include certain foods like low carb bars, breads, and baked goods. By counting net carbs, you may also get more fiber, which is essential for gut health when you’re not in ketosis. Learning how to calculate net carbs can make it easier to create a sustainable, lower-carb eating plan that can help you reach your weight loss goals.

For People with Diabetes

For people with diabetes, tracking total carbs is usually the most effective way to lower blood sugar, reduce A1c, and even come off medications. In some cases—depending on your starting A1c, medical history, and current prescriptions—counting net carbs may be an option, though results are often slower and less impactful than sticking to total carbs within your target range.

How to Calculate Net Carbs

If focusing on net carbs is your preferred method,learning how to calculate net carbs is relatively quick and easy. As mentioned above, total carbs include all carbohydrate types while net carbs subtract fiber and sugar alcohols, which usually have a lower impact on blood glucose. For example, if a food has 20 grams of total carbs, 10 grams of fiber, and 5 grams of sugar alcohols, you’d subtract those from the total to get 5 grams of net carbs. 

Final Verdict: Should You Calculate Net Carbs?

Whether you should calculate net carbs depends on your health and nutrition goals. For folks looking to lower A1c and reduce or eliminate medications, total carbs is the way to go. For folks looking to lose weight with a greater variety of food that still encourages low carb eating, focusing on net carbs still encourages nutrient-rich, high-fiber foods. Tracking net carbs can help reduce cravings and support a sustainable approach without eliminating as many foods. 

If you are diagnosed with type 2 diabetes and want to live a healthier lifestyle, Virta Health may be able to help. By making healthy lifestyle changes in a medical setting with supportive resources like 1:1 virtual coaching, you can regain control of your health and feel like yourself again. See if you’re eligible for Virta Health here.