Keto Tip (65): Net Carbs vs Total Carbs and more...
"So net carbs are basically total carbs, but you just need to subtract fiber and sugar alcohol because they don't raise your insulin. That's the concept behind it, which gives you more carbs to eat and not be so rigid if you don't want to do 20 carbs under a day".
Hey everybody! Welcome to the Keto Mom page, my name is Stephanie. We're going to dive into the conversations about total carbs versus net carbs, therapeutic keto diet versus like carb-conscious, and diet versus drink.
I had the opportunity to do an interview with Dr. Ryan Lowery, one of the formulators, thought leaders, doctors, scientists, and experts in the ketone space. He helped create my mom fuel (KETO NAT). He helped explain keto, ketones, ketosis, what ketosis is, and what ketones do for your brain, your muscle, and your heart. So we had a Keto one on one or an interview this morning. If you want to see the interview or if you want the link, let me know and I'll send it to you.
Net carbs versus Total carbs
How do I figure it out? Why do I have to figure it out?
In the interview, Dr. Ryan talked about fasting. I asked if ketones can break your fast and he gave a great example of what truly breaks a fast or what that looks like. And so I often get asked, "What are net carbs versus total carbs?".
Do you take the buns off your burgers, and just do the best you can? This is great because that is going to go along the lines of a therapeutic keto diet and carb conscious. Most people want fat loss. But tell me why you're here and what your goals are? Why are you on this page? Most people would say, "I want fat loss", "I want to feel better", "I want to get healthier", or "I want to get stronger".
Most people also ask me, "What can I eat?", "How do I track my food?", "Is it net carbs or is it total carbs?". I'll give you a basic understanding. If you take something that is packaged, like this keto bar that comes from Costco. The tip is to flip, it's super important. Whenever you're looking at something, for example, there are these green drinks that you can get at gas stations, that are jam-packed full of real fruit. These things appear very healthy on the outside, but when you flip it over, there are about 40 to 60 grams of sugar in one serving.
Be aware of what you're drinking, and don't be tricked by what the package says. Alright! So here's how you decide between a net carb and total carb. Take this keto bar, flip it over and look at the serving size. This one says "one bar", but sometimes companies get tricky and they'll put two serving sizes. So be aware of that, because in this one keto bar they'll only give you the calculations of one serving size.
And then go to carbs, it says 9 grams of carbs. We're a net carb, but if you're doing total carbs, like a very strict, therapeutic, ketogenic diet, you're probably not eating a processed keto bar or the keto bread. You're going to be tracking everything that you eat if you're doing the true diet. There are different variations.
But Dr. Ryan said, depends on what type of lifestyle you're working towards. Something that truly breaks a fast is something that raises your insulin.
The reason you can do net carbs is that you can take the total carbs at the back of anything that you're looking at. Like this one has 9 carbs, you can subtract the sugar alcohol, and fiber which is three grams of fiber. And that brings our nine down to a six, so we've got six carbs so far. Subtract sugar alcohol, because it should not spike your insulin. We've got four sugar alcohol, so we're down to two. So this is a two-net carb bar.
(Check the serving size at the back of each package)
Total carbs (minus) sugar alcohol and fiber
9 grams of carbs (-) 3 grams of FIBER = 6 grams of carbs
6 grams of carbs (-) 4 grams of SUGAR ALCOHOL = 2 grams of carbs
1 keto bar = 2 net carbs
Some people have to be more strict, while some people want to do the best that they can. If you were to grab a Snickers bar or this Keto bar, this Keto bar is a way better option. So net carbs are basically total carbs, but you just need to subtract fiber and sugar alcohol because they don't raise your insulin. That's the concept behind it, which gives you more carbs to eat and not be so rigid if you don't want to do 20 carbs under a day.
Dr. Ryan also talked about how years ago, when he first started this, there was this way of doing keto, but it has evolved over the last 9 years. Some are doing low carb, or just being more carb-conscious, and making it a lifestyle. There are people who need to be really strict and certain people that don't have to be, it just depends on where you're at.
So that's how net carbs and total carbs work, everybody's just a little different. My husband's body processes food differently than mine. My husband is honestly more strict than I am. If it were to come to processed keto snacks, he really has to eat a low carb, he eats more protein, and he eats really less processed things, otherwise, his body holds on to it.
Therapeutic Keto versus Carb Conscious
Dr. Ryan talked about how they're used to being only one way of doing keto. There's this therapeutic way of doing it and how it all started for medical reasons. They realize that when you cut carbs and sugar, you will see fat loss, you'll feel better, and you don't have as much brain fog. More people are going into eating less processed junk, less processed sugar, drinking more water, and moving their bodies.
There are things that you can do to be better and you don't physically need to be in this medical state of ketosis or this very therapeutic state. You can do the best that you can to make it a lifestyle and to keep going. That is where more people fall in line and it's really learning and implementing it.
We swapped out regular rice for cauliflower rice, regular bread for keto bread, low-carb wraps, or lettuce wraps. There are different dressings that you can swap out, and different things you can do to help you have a better, more of a lifestyle journey to hit your fat loss goals.
Dr. Ryan specifically talked about ketones in this interview. It was about how he started, where they came from, how they worked, and all the benefits of ketones. If you've never tried my mom fuel, there are a lot of different flavors. We have a brand new flavor that launches today. So if you're already a customer, you're drinking the product, and you want a brand new flavor, this one is available to taste.
It's very light, very tropical, but not sour or tart. It's absolutely delicious! Looking at the packaging, you wouldn't think so because of the tiger. But it's actually very tropical and light. If you're already a customer, this one is available today. If you've never tried ketones at all, we have so many flavors. I love it because it fits anybody's taste buds.
In the interview, Dr. Ryan explained why to use ketones, how to use them, and how they work. There are also different ways that you can try them. Ketones are a tool, your body can make ketones but you can also drink them. If somebody's doing a carb-conscious diet, a carb-conscious lifestyle, low carb, or lazy keto, you might not be making ketones, but that's okay. What's great is you've made a conscious effort to lower your carbs and sugar to make better choices.
Ketones are simply a preferred superior fuel source for your brain.
People want fat loss, I get it. They're not quite in ketosis, but they want something to give them that long, sustained energy. That's what this tool and this product does. You drink it, it puts you in ketosis and under an hour. Most people are already drinking something, like pots of coffee, going through the drive-thru, drinking energy drinks, or going through the gas station. You're legitimately just swapping a better form of fuel. Do you need it? I don't know. That's up to you, but I do. I love it! I call it my mom fuel.
What breaks your fast? Do ketones break your fast or what truly breaks a fast?
Dr. Ryan said, if you look at a fast in general, anything that had a calorie would break a fast. That's what they were told a long time ago doing different things. But research and studies are showing that it's not necessarily the calorie that breaks the fast because some people drink coffee with cream and butter, during their fasting period. The thing that truly breaks a fast is something that raises your insulin.
Ketones do not do that, so therefore they don't break your fast. You've got this. Don't get frustrated if somebody tells you that you're not doing keto right. What is right? You've got the therapeutic keto, and then you've got the carb conscious, do the best you can and stick with it, those who are going to make it a lifestyle.
If you want ketones, message me and I'll give you all the different options. You can grab a trial pack just to try a variety of flavors, you can also go to ketomom.com, or you can message me and we can chat. I want to know what your goals are, and I want to make sure you understand them.
So that's it! Thanks for tuning in, I'm here to help and we'll talk to you very soon. Bye, everybody!
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