When tracking carbohydrates on keto, using the wrong number can mean the difference between ketosis and a carb overload. Here is everything you need to know.
Total carbs include all carbohydrate types: sugars, starches, and dietary fibre. This is the number shown first on UK food labels.
Net carbs = Total carbohydrates minus dietary fibre (and in some approaches, minus sugar alcohols). Fibre and most sugar alcohols are not absorbed by the body and do not raise blood glucose.
Your ketosis threshold is determined by the carbs your body actually absorbs and converts to glucose. Counting net carbs allows you to eat more vegetables and some fruits while remaining in ketosis.
UK labels show “Carbohydrates” (total) and “of which sugars” but not always fibre in the carb section. Look for “Fibre” elsewhere on the panel and subtract from total carbs manually.
Avocado (1.8g net per 100g), leafy greens, broccoli, and flaxseed are all high-fibre keto staples. Use them freely in our keto salads and main dishes.
Count net carbs on keto for a sustainable, enjoyable approach that still maintains ketosis.