Net Carbohydrates
Net carbs are the total digestible carbs in a food or meal
- Total carbs minus Fiber = Net Carbs
- Net carbs are the total amount of digestible carbs
- Choose health carbs high in fiber
Health Benefits:
- promote healthy intake of fiber from food
- fiber in net carbs slows digestion
- net carbs are full digestible; quickly broken down to glucose
- help diabetics figure how much insulin needed
Low intake of Net Carbohydrates
Symptoms of low Net Carbohydrates intake
- Bad breath (ketosis)
- Constipation, Diarrhea
- Flu-like symptoms
- Headache, Poor concentration
- Low energy, Weakness
- Nausea, Vomiting, Stomach pain
Causes of low Net Carbohydrates intake
- Gout
- Osteoporosis
- Heart disease
- Cancer
- A fib
Excess intake of Net Carbohydrates
Symptoms of excess intake of Net Carbohydrates
- Acne, Bloating
- Brain fog, Sluggish, Decreased cognitive function
- Cholesterol: High LDL (bad), Low HDL (good)
- Headaches
- High blood sugar
- Hunger, Thirst, Sugar cravings
At risk for excess Net Carbohydrates
- Increased risk of heart disease
- Increased triglycerides
- Insulin resistance
- Obesity
- Metabolic syndrome
- Type 2 Diabetes
- Weight gain
Net Carbohydrates Content in Foods
Foods High in Net Carbohydrates
| Food | Serving Size | Net Carbs |
|---|---|---|
| Beets | 1 cup | 13 g |
| Rutabagas | 1 cup | 12 g |
| Watermelon | 1 cup | 11 g |
| Flaxseed | 4 tbsp | 11 g |
| Blueberries | 1 cup | 10.5 g |
| Artichoke | 1 cup | 10 g |
| Green beans | 1 cup | 10 g |
| Bell peppers | 1 cup | 9 g |
| Sesame seeds | 1 cup | 8 g |
| Squash | 1 cup | 7.8 g |
| Pistachios | 1 ounce | 7.7 g |
| Coconut milk, unsweet | 1 cup | 7.1 g |
| Sunflower meal | 1 cup | 7 g |
| Kale | 1 cup | 7 g |
| Sauerkraut | 1 cup | 7 g |
| Shallot | 1 cup | 6.7 g |
| Turnips | 1 cup | 6.1 g |
| Onions | 1 cup | 6 g |
| Tomato | 1 cup | 6 g |
| Coconut flour | 1 cup | 6 g |
| Prickly pear | 3.5 ounce | 6 g |
| Asparagus | 1 cup | 6 g |
| Chia seeds | 3 Tablespoons | 6 g |
| Strawberries | 1 cup | 5.7 g |
| Yogurt | 1 cup | 5.7 g |
| Raspberries | 1 cup | 5.4 g |
| Cabbage | 1 cup | 5 g |
| Cauliflower | 1 cup | 5 g |
| Pepitas Pumpkin seeds | 1 ounce | 5 g |
| Coconut | 1 cup | 5 g |
Foods Low in Net Carbohydrates
| Food | Serving Size | Net Carbs |
|---|---|---|
| Olive oil | 1 Tbsp | 0 g |
| Avocado oil | 1 Tbsp | 0 g |
| Egg | 1 egg | 0.6 g |
| Avocado | 1 small | 1 g |
| Almond milk, unsweet | 1 cup | 1 g |
| Beef/vegetable broth | 1 cup | 1 g |
| Spinach | 1 cup | 1 g |
| Coconut cream | 1 tbsp | 1 g |
| Pesto | 1 Tbsp | 1.2 g |
| Olives | 1 cup | 1.5 g |
| Cucumber | 1 cup | 1.5 g |
| Blackberries | 1 cup | 1.5 g |
| Mushrooms | 1 cup | 1.6 g |
| Lettuce | 1 cup | 1.6 g |
| Black pepper | 1 tsp | 1.8 g |
| Cream cheese | 2 ounce | 2 g |
| Arugula | 1 cup | 2 g |
| Marinara sauce | 1 cup | 2.5 g |
| Guacamole | 2 Tbsp | 2.6 g |
| Swiss chard | 1 cup | 3 g |
| Brazilian nuts | 1 ounce | 3.7 g |
| Walnuts | 1 ounce | 3.8 g |
| Macadamia nuts | 1 ounce | 3.9 g |
| Broccoli | 1 cup | 4 g |
| Zucchini | 1 cup | 4 g |
| Snap peas | 1 cup | 4 g |
| Pecans | 1 ounce | 4 g |
| Greek yogurt | 1 cup | 4.2 g |
References
Carbs and Cancer: Do you understand the relationship between “sugar” and cancer? (2020). CancerConnect. https://news.cancerconnect.com/treatment-care/carbs-and-cancer-ga5pQUyz-EuC2Wrwye4heQ
Eenfeldt MD, A. (2022). Eating low carb or keto when breastfeeding. Diet Doctor. https://www.dietdoctor.com/low-carb/when-breastfeeding
Eilat-Adar, S., Sinai, T., Yosefy, C., & Henkin, Y. (2013). Nutritional Recommendations for Cardiovascular Disease Prevention. NIH, National Library of Medicine, Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3798927/
Kanter PhD, M. (2018). High-Quality Carbohydrates and Physical Performance. NIH, National Library of Medicine; Nutrition Today. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5794245/
Foods Highest in Net-Carbs. (n.d.). MyFoodData. https://tools.myfooddata.com/nutrient-ranking-tool/net-carbs/all/highest/household/common+sr+fndds+branded/no
Napoli, N. (2019). Low-Carb Diet Tied to Common Heart Rhythm Disorder. American College of Cardiology. https://www.acc.org/about-acc/press-releases/2019/03/06/10/29/low-carb-diet-tied-to-common-heart-rhythm-disorder
Slajerova, M. (2022). Total Carbs or Net Carbs What Really Counts? KetoDiet. https://ketodietapp.com/Blog/post/2014/11/30/Total-Carbs-or-Net-Carbs-What-Really-Counts
Spritzler RD, F., CDE. (2023). Carbohydrates on a keto or low carb diet. Diet Doctor. https://www.dietdoctor.com/low-carb/keto/carbohydrates
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