Net Carbs or Total Carbs on Keto? + WHY Experts Disagree On Total Carbs vs. Net Carbs

I am covering one of the most commonly asked client questions: “Should I count net carbs or total carbs on keto?”. I’m also going to explain WHY different experts have different beliefs on this topic, explain the difference between net carbs vs total carbs, and wrap up with my personal recommendations for when you should count net carbs and when you should count total carbs. So, grab your notebook and get ready to jot down some notes. #TarasKetoKitchen #WholeBodyLiving
💬COMMENT below: Are YOU following net carbs or total carbs and why?
📝 www.wholebodyliving.com/net-carbs-or-total-carbs-on-keto
🛒 List:
Free Cronometer (or 10% off Gold) www.wholebodyliving.com/crono...
Lakanto: www.wholebodyliving.com/lakan...
Allulose: www.wholebodyliving.com/iil1
Perfect Keto: www.wholebodyliving.com/icyz
use the code TARAKETO to save 20% on your purchase
Keto Cupcake Cookbook: www.wholebodyliving.com/tsya
⏲ TIMESTAMPS:
00:00 - Net Carbs or Total Carbs
00:45 - Difference Between Total & Net Carbs
03:13 - Warning
03:44 - Miscalculations With Allulose
04:47 - Example Calculation
05:45 - Pros & Cons
08:25 - Why Experts Disagree
10:35 - When To Count Total Or Net Carbs
13:00 - Easiest Way To Track
FDA Labeling: www.fda.gov/regulatory-inform...
Study on Allulose:
Matsuo T, Izumori K. Effects of dietary D-psicose on diurnal variation in plasma glucose and insulin concentrations of rats. Biosci Biotechnol Biochem. 2006 Sep;70(9):2081-5. doi: 10.1271/bbb.60036. Epub 2006 Sep 7. PMID: 16960391. www.jstage.jst.go.jp/article/...
Did you know we have a website full of awesome Keto Tools created based on questions from viewers just like you?
➡️ Keto Shopping List Tear Off Pad
➡️ 30 Day Keto Planners (Great for beginners)
➡️ Deluxe (90 day) Keto Planners (For long time ketonians)
➡️ Inspirational Journals (Lined & Bullet Journals)
➡️ The Keto Cupcake Cookbook
Explore them all at sustainableketo.com/
💡Hey! It's Health Coach Tara! Creator of Tara's Keto Kitchen & Whole Keto. I want to take a moment to personally thank YOU for being here (and for reading this!). Your support is so appreciated!
🆓I've created a support group where you can connect with me & Jeremy and other people living a keto lifestyle just like you! You can check it out with the link below:
www.wholebodyliving.com/freek...
👫 Surround yourself with support!! Learn about membership at www.wholebodyliving.com/membe...
📧 Join my email list to get weekly and special updates right to your inbox.
www.wholebodyliving.com/email
Disclaimers:
We are affiliates for many products we love & use...Why affiliate links? They help support my Vlog :-) Thank you for considering using my affiliate links. How do they work? When you click on them and make a purchase, my blog gets a small % as a kickback for referring you based off the total dollar amount in your cart. This costs you nothing extra and is a free (to you) way to help support my blog & help me afford to continue to be able to experiment and develop recipes. Thank you so much for considering using my Amazon (and other) affiliate links.
Thank you for helping to make these keto recipes possible and free!
Want more? Leave your comments below with your keto recipe requests!
Visit my website at www.wholebodyliving.com to find out more about me and what I’ve been up to lately.
Pinterest: / tarasketokitchen
Twitter: / taraketokitchen
Facebook: / tarasketokitchen
Instagram: / tarasketokitchen
Website: www.WholeBodyLiving.com
KZbin: / tarasketokitchen
Tara Wright, Whole Body Living, LLC and Tara's Keto Kitchen provide information on this KZbin Channel and associated website regarding healthy living, recipes, nutrition, and diet which are intended for informational purposes only.
The information provided is not a substitute for medical advice, diagnosis, or treatment nor is it to be construed as such. Although every effort is made, information and research can change rapidly. We cannot guarantee that the information provided reflects the most up-to-date medical research. Information is provided without any representations or warranties of any kind. Please consult a qualified physician for medical advice, and always seek the advice of a qualified healthcare provider before making any changes to your nutrition or exercise program.
Young Living Independent Distributor #1433705
As a Young Living Independent Distributor I earn from qualifying purchases.
Note: As an Amazon Associate I earn from qualifying purchases.
Thank you so much for choosing to purchase through me!

[@amandafarr5736]

I have a rule: I count total carbs for any prepackaged treat or keto snack. But I count net carbs for veggies and berries because I want to be able to include them without feeling guilt over the carbs in the fiber.

[@Ognica]

Does that work for you..? I'm new at this

[@jean-paulnancyraut6596]

Great idea. I would also recommend that if weight loss stalls or your body won’t go under 5 when testing ketones, that all processed foods should be avoided. Sometimes those grams/carb/calorie counts are minimums in the package and the total counts are actually higher per serving. Plus if you follow this diet over several months and you are not using most of your carb allotment for low-carb fruits and veggies then you might miss out on sufficient important phytonutrients.

[@g3tdinero]

Fast answer: It’s ok to use Net carbs. 🍨 You’re welcome.

[@billyonetwo3]

I just can’t get behind using total carbs over net in regards to fiber. The daily recommended amount of fiber is 30 grams. It would make it difficult if not impossible to maintain a 20-50 grams of carbs per day and get the daily amount of fiber needed

[@sheryl7837]

Great info to help make the best individual choices! When I began living ketogenic 6/1/2020, my goal was to lose ten pounds and I counted total carbs. Now, having lost 21 pounds, I’m counting net carbs and keep it between 20-25 per day on average. I’m going to check out your cookbook and other resources. Thanks so much, Tara!

[@boondoggle4820]

So basically, net carbs is more feasible and realistic for many people, but total carbs is usually more effective, which pretty much lines up with my own experience. Personally, I can limit sweets but I enjoy them too much to give them up entirely (although I did give them up for several months just because I didn’t know about keto sweeteners at the time) but I also practice intermittent fasting and time restricted eating, which has built in constraints on the amount that I eat, so it still works out for me!

[@Ognica]

I was trying to start something similar but I made a fatal mistake of taking a swig of MCT oil and it ravaged me internally. Didn't know I was supposed to eat something when you take MCT... You live... You undoubtedly learn...

[@johnnymartinez9590]

I think keeping net carbs below 28 has worked best for me. I don’t understand how people who count total carbs stay sane. Like how do you include anything other than meats without reaching the 20-25 grams you stay under? Say you eat an avocado and some raspberries within a day. You’re already over your total carbs most likely. It’s almost impossible unless you’re doing carnivore. Count net carbs eating relatively clean is the way to go.

[@robbs96]

THANK YOU! for setting things straight. I was so confused.

[@tlcngc]

Thank you SO much!!! Your videos and blog are amazing, so helpful! I did keto several years ago, basically incorrectly though... I feel so much more educated and ready to start this Sunday after I am able to grocery shop!!! THANK YOU!!

[@TarasKetoKitchen]

You are so welcome!

[@2fixmj563]

Great job Tara! I found you through Keto Chow's weekly LIVE. I bought my first bag of Alulose and made some awesome brownies. I hope you are enjoying your vacation and hoping it wasn't to Texas!

[@mabelmontoya6903]

Thanks Tara, this topic has been so confusing to me until I watched this video. You' make it look really simple.

[@TarasKetoKitchen]

Glad it was helpful!

[@MarydToKeto]

This is great Tara!! Very helpful!

[@TheVinegarden]

I count total carbs...PERIOD

[@jean-paulnancyraut6596]

This was the best explanation of total vs Net Carb counting for keto I’ve watched. Thank you.

[@sajda1591]

Thank u for this !! It was working at first but my weight loss is slowing down I was only doing net carbs but I was kind of ignoring the total carbs but I’m going to try to do both at the same time and see how it works !

[@shyb7847]

Okay i have watched a few of other videos. I understand the difference, but your video explained what calculating one over the other does for your body. Thanks.

[@briancsmith11]

Solid video. Best explanation on this I've seen yet.

[@mariannatodd7010]

Really really good points!

[@nwcountry]

How do we know when the fiber we're subtracting is soluble fiber, or non-soluble?

[@rahsanmcmillan5233]

Very clear explanation

[@alishascott5179]

I lost over 100lbs my first round of keto. Lost too much. Went off keto and gained back more than I would have liked. Now I’m back on a week in and really am hoping for the same results. And the ability to maintain. So I am so unsure if total or net carbs are what I need to do.

[@estherdelarosa9016]

Hi there…my son is 12yrs old and he’s a type 1 diabetic since age 9. Since his diagnosis, we were instructed to count carbs by: total carbs - fiber = grams of carbs. This formula was to help determine the amount of insulin to give him. Should we also include the sugar alcohol to the formula? would it make a difference? He’s currently in the pump, and of course it does the math for him, but I was curious. Thank you for your time.

[@charleneallensworth9212]

Would love more help! How do you feel about drinking keystones?

[@mpcchief71]

At around 6:30, when you went back to the perfect Cooke example to show the modified version whereby Net carbs = total Carbs - Fiber, why do you use only 3g of fiber and not 4?

[@noonecaressmile]

Great Video!

[@TarasKetoKitchen]

Thanks!

[@gigglekeyon]

I'm still confused 😪. Counting total carbs but you say to consume 20-50g/day. But the pasta sauce stated 19g. I have the remaining 20g to eat🤔 or am I supposed to divide the total carbs ????

[@geirha75]

what does it mean when fiber amount is larger than carbs...

[@kathychalflinch150]

Tara, what is the discount code for cronometer? Thanks. Looking forward to your videos.

[@TarasKetoKitchen]

It's just a link :-) www.wholebodyliving.com/myl4

[@elenaortega5459]

So if fibers like psyllium, inulin and glucomanan have zero carbs...we could have them and still be on ketosis and/or some sort of mimicking fasting, right? Or not?

[@silviam2835]

Dr Westman is “total carb” count. As he says, his approach is a prescription strength and net carbs is over the counter. 👍 total works awesome and net can get you back into trouble with all the copycat treats and it technically allows you to eat way more carbs then you realize or need and of course the success is a lot slower.

[@PinkieJoJo]

Yes. That is what I was going to say.

[@jc5066]

Do you know if any studies have been done with weigh vs amount of carbs. Can a 250lb person eat more carbs then a 150lb person?

[@mingo5435]

I think that it is always safer and simpler to count total carbs and how does ny body know net carbs.

[@bryanpadilla8826]

So if you want to eat these take sweets then do the net carbs. But what about avocado 🥑. It has a bunch of carbs but they mostly all dietary carbs?? I heard avocado the best food on keto

[@sassysuzy4u]

Heads up, Perfect Keto is only giving 15% not 20%. Great information on the video though!

[@rosietalbott9021]

I would love to have information for 7 day challenge

[@TarasKetoKitchen]

Here you go: www.wholebodyliving.com/7-day-keto-challenge/

[@pamelapickens7831]

What about aunt millies low carb bread?!

[@craigflickinger968]

I continue counting total carbs and am losing weight did find some starch in the vegan cheese so switched ro organic sliced cheddar singles so could monitor those carbs closer found some corn starch in Mrs dash so put that bottle in the 911 food supply and got braggs veg salt substitute intermittent fast on weekend been going for 20 carbs a day then I know I'm under 30 for sure the keto diet metabolism Brought my appetite under control from my days of eating all those carbs from grains sugar starch looking back and reading labels at the store of things I once ate it's no wonder those pounds crept up as one who likes to cook and has done so as a form of work at periods of my life I embrace this challenging method of cooking. And calibrating

[@lanaodierna6670]

I’m going back to “ clean” keto! Been gaining too much eating keto icecream!

[@TarasKetoKitchen]

You got this!

[@elvansavkl7972]

Hi. , Tara !!I keep seeing videos where peopel eat too much meat and eggs in aday. Huge amount of steak so on.. is this real?. They say they loose a lot of weight.

[@mcgarvey1986]

Carnivore diet

[@laurakearney798]

I do total carbs because net carbs I gained weight

[@lisaharris102]

What's the best sweetner

[@TarasKetoKitchen]

Great question! I'll work on a KZbin video. In the meantime, here's a recent blog post on this topic www.wholebodyliving.com/sugar/ Thanks so much for this suggestion.

[@AshGreen359]

Monkfruit

[@sneha2985]

How soon u can introduce sugar alcohols to kids( instead of sugar) when u prefer healthy living for family

[@TimHenize-ep2cx]

If it's more than one ingredient, or made from a corporation definitely go by carbs not net carbs corporations are very tricky in their wording and lies

[@TarasKetoKitchen]

I'm excited to bring you this video that answers one of our most commonly asked questions -- Net carbs or total carbs on keto? Plus, I'm giving you a pro/cons list and discussing why experts disagree on whether you should count net carbs or total carbs. Comment below with questions and be sure and check out the blog post. 📝 www.wholebodyliving.com/net-carbs-or-total-carbs-on-keto

[@Mark-vs9rk]

What a shill

[@chriscarr6016]

This is nothing but a info commercial