So you may ask yourself what net carbs are; a common question to ask when y ou are considering a keto diet, or just for general information. Carbohydrates are considered the molecules that they are made of – a combined 2 carbon atoms mixed with one molecule of water is what makes up a carbohydrate. However there is a very broad assortment of these items that fit in the carbohydrate class, and each one of them has different effects on many individual parts of your entire body.
When it comes to carbohydrates however, there are plenty of misunderstandings that even some keto dieters have misconceptions of. Some people think that all carbohydrates are bad, even some who think they are big keto experts, and they’ll tell you to completely eliminate carbohydrates from your diet. This could be the one of the worst things you can do, especially while on a keto diet because it simply depletes your glycogen supply before your body can adjust naturally to using ketones as its main source of energy.
The truth is, there are actually some carbohydrates which are completely nutritional, and essential for you to have. Carbs in a nutshell, are actually very healthy, it’s just that you must consider the “net carbs”. That’s why we’ll be covering the topic of net carbs in this article, and help to educate you on what net carbs are and how to get a good measurement of them during your transofmation to ketosis.
Society is the main reason why people have a completely absurd and obstructed view of carbohydrates (among many other things that many other people tend to view negatively when influenced by those with fame). Even the Food and Drug Administration has put their foot down and had negative views on some products which can actually help certain people. When we look at a keto diet, we want to make certain our purpose is not to eliminate carbs altogether, but what we do want to do is make our bodies think we don’t NEED the carbs as our main source of energy and health (Gluconeogenesis will kick in when it’s needed instead of all or most of the time).
Don’t ever believe that carbohydrates are bad for you. This happens a lot when people look at low carbohydrate diets, because what they aren’t seeing is the amount of healthy carbohydrates and net carbs that you actually intake from supplements, fruits, vegetables, and even dairy products. The best way to avoid having a conflicted view on what shouldn’t be a negative aspect on carbs, be sure to give yourself a well balanced diet plan which is well rounded and exceptionally nutritious. When you learn about the different types of carbohydrates, you’ll see why and hopefully understand.
Two Types of Carbohydrates: Non-Impact and Impact
The two different types of carbohydrates that we have the highest consumption amount of are considered to be impact, and non-impact carbohydrates.
1. What to they mean by non-impact?
Those carbs, which they consider to be a non-impact carbohydrate source have a predominantly low glycemic index and the body actually digests them a lot slower than other forms of carbohydrates which enter our blood. Because of this extended secretion of energy, our body has less of a chance of having “insulin spikes”, and you can even benefit from higher energy levels, as well as better enBecause of this extended secretion of energy, our body has less of a chance of having “insulin spikes”, and you can even benefit from higher energy levels, as well as better endurance and sometimes even stamina.
Usually, our general practice is to actually take in too many of this type of carbohydrate that actually can impact our health in negative ways in today’s day and age, which caused the spark of both keto diets, and the ever famous Atkins diet. These restricted meal plans limit the amount of healthy and unhealthy carbohydrates (often times these diet plans actually helps to eliminate the unhealthy carbs, so that we can only consume those which are non-impact). By doing so with these types of diets, we can ensure that our bodies stop being dependent on the glycogen and lactic acid, as well as the natural occurrence of gluconeogenesis (it still happens because it’s our body’s own combat against malnutrition) as the primary source of our energy, to relying on the ketones that are stored in our fat cells, along with the water in our bodies (and that we consume) so we don’t have to take in so many carbohydrates to thrive.
Many people know that certain illnesses from diabetes, obesity, heart disease, and GI (gastrointestinal – not glycemic index) diseases, dental issues, and even certain cancers, are all caused by common man-made carginogens and carbs. What does this mean? We have had the ability to produce numerous products, from sweeteners that sweeten our drink just as much as sugars, but in smaller doses. This has been applied to numerous beverages, for example, diet sodas, sweeteners people use for coffee. Even man-made starches have played a role in our downfall (who has ever heard of modified food starch? This is usually derived from corn, which is extremely high in carbohydrates… they just choose to name it something fancy.
2. So What Are Impact Carbs?
Naturally, the carbohydrates that are called “impact carbs” are those that have have an extremely high impact in a negative way on not only your blood sugars, but they are commonly burnt very quickly by the body, and enter the bloodstream faster than other types. This type of carbohydrate usually has an extremely high glycemic index.
Usually, as these carbohydrates make their way into our bloodstream, (unless you literally exercise right after ingesting them), they contain high amounts of “burst energy” that the body can store for later use. Unfortunately, most of these carbohydrates generally store inside your body as fat cells, which can cause many of the negative and unhealthy conditions that we achieve by the list above (but not limited to that list. There are many, many more issues that our bodies can have utilizing these unhealthy carbs).
So in layman’s terms, you don’t want these potentially lethal carbohydrates in your body in an unregulated way because of all of the bad things it can do to you, diseases it can cause, and other health problems you may endure while unsafely consuming these saturated sugary carbs… The downfall? Many of these carbs are from things we as people enjoy, so giving them up is not always as easy as it may seem. In order to achieve a great balance of good carbs, the bad carbs (yes, even in super small amounts, these can be good for you if you are for example, a very active person and regularly exercise), and all other nutrients and macronutrients your body needs to not only survive, but thrive to it’s maximum potential.
Why Balancing Carbs is Important
As mentioned earlier in this article, those carbs which are “unhealthy” or contain high glycemic index values should be utilized primarily as “boosts” of energy for things such as exercise and sports. Many athletes have been known to give themselves a sugar boost by downing a couple tablespoons of honey immediately before they have to “sprint” the calories and carbs off. These types of carbohydrates should not be used for your daily ongoing energy consideration. I you don’t live a very active and fast paced life where physical activity is required, then consuming the energy from impact carbs aren’t what you want. You will get to many glycols for your body to naturally convert into energy and burn off.
Another thing to realize is that some people believe (this has been proven by some, but is more on an individual basis) to help as a transit that can get more nutrients into your blood faster than ingesting them after exercise because the way they work in your blood stream. Therefore, if you are taking supplements, and want to exercise every day (or are trying to achieve something such as muscle/body building while trying to thrive on ketones), then sometimes you need this boost from this type of carb.
What are Low Impact Carbs?
Low impact carbohydrates are the main source of energy that your body utilizes in order to maintain healthy brain activity, and can even be attuned to help you with “reflexes” or keeping your body healthy enough so that you can perform your daily routines. They should be relied on a lot more than those “burst” carbs, because you cannot simply ingest those and work your body twenty-four hours a day, seven days a week. With too many high impact carbs, you may start to feel fatigued, and can even suffer from mental and physiological and neural conditions such as true depression (when not only your mood and mind alter to slow down, but so does your body to compensate for the loss of energy and sustainability). This is often referred to as the crash, keto flu, and other various quips and phrases which have similar meanings. You must be able to balance your low impact and non-impact carbohydrates so your body relies on those more, as your body transfers to ketosis – think of it like Buddhism and enlightenment; only when you achieve full enlightenment of mind, body, and spirit, can you be at peace in a state of Nirvana (total peace). Your body actually operates in a similar manner, especially with every diet, and with keto diets as well.
How To Measure Net Carbs
Measuring your net carb intakes is one of the more confusing aspects of calculations, but not the hardest. Most people actually make calculating “net carbs” harder than it really is.
In order to achieve the “net carbs” of a food source, you measure the amount of fiber per each of your servings, and subtract that number from the total carbohydrates that a serving has. In other words, we are literally left with the remainder of “net carbs”. To help most people understand this concept, think of it as carbohydrates as an equal to gross pay, the fiber as insurance, taxes, and deductions, and lastly the “net carbs” which is the net payout that you receive. The same principal applies in order to find out the net carbs of something. If you have a food source you are wanting to consume that has 40 grams of carbohydrates and it contains 28 grams of fiber, well then you are left with 12 grams of net carbs. The net carbs is actually what you will intake because your body will utilize the carbs from fiber, and generally fibers are not digested or absorbed into the body and bloodstream. Therefore what you are left with is the true calorie intake and the actual carbohydrate amount (net carb count) of what you are consuming.
This is why most high impact carbs are used for burst methods – they are generally absorbed by the body and immediately used up and burnt with high activity. That’s why you want to ensure that carbohydrates which you will ingest in this way don’t have any worth to your body and won’t store anything extra when it’s eliminated (This is a common reason why many forms of energy beverages and other “consumer consumables” for athletes, body builders, and more actually have high amounts of these types of carbs, because they are usually a means to deliver nutrients, and help enhance your performance for a restricted amount of time to ensure that you can deliver the same nutrients to your body by doing the physical work).
What are Good Ways To Ingest Carbs?
There are many ways you can consume healthy (and even unhealthy carbohydrates). Some of these even come in encapsulated forms, while others are from actual food that we can consume. The downside to the calorie-intake variety, is that we are often uncertain of just how many pieces these carbs will leave behind in our bodies. Take soda for example – America loves it… No, really, many of us do. However, we have to realize that soda has so many bad carbohydrates that we need to replace with the equivalent in water, and exercise, just to get rid of these carbs in our bodies. And while many soda companies list frivolently the amount of carbs (which are generally listed as sugar), we have to realize that the product’s main ingredient is carbonated water… Wait…. What??? Is that a carbohydrate?
The answer is no. That’s right, you heard it. H2O with an extra CO2 injection. There are many controversies that say that carbonated water is just as bad as carbohydrates, and that carbonated water is a carbohydrate itself, the only difference is that it is empty calories. In all actuality, this couldn’t be further from the truth. It is empty calories, but how can something be empty calories and be a carbohydrate? What is true is that there is 1 atom of Carbon attached to two atoms of Oxygen. Therefore, what we actually end up with the chemical equation of 1xC, 2O, 2H, 1O (3 atoms of Oxygen to compete with the 2 hydrogen and one carbon atom. This goes against the chemical breakdown of what a carbohydrate is as mentioned above, with two of the carbon and hydrogen atoms and one Oxygen atom.
But is soda good for you? Most of these soda contain calories, and they are extremely high in sugars, which are actually bad for you. And many of the carbonated beverages are just the same. And don’t let the “diet” beverages fool you. They may say zero calories, but in fact they still have one. This marketing ploy has caused so many problems and have caused many people to intake potentially harmful carbohydrates and chemicals they didn’t know they were ingesting (many continuous exposure levels to artificial sweeteners are known to cause health problems and can even cause cancer). But have no fear if you are a keto dieter, because technically there are no carbohydrates in diet sodas and beverages which state as such on the labels.
What Types of Drinks Should I Consume?
There are a great deal of drinks out there that have both sugared, and sugar-free substitutes, as well as flavor enhancers that simply use natural extracts in order to flavor our drinks. From water beverages, carbonated water beverages (that have no sugars), as well as certain teas. Various teas and herbal teas are highly recommended for those who are on a keto diet, because these teas also act as a detoxifying agent, can provide your body with certain antioxidants that other vegetables you are eating lack.
Another great alternative are electrolyte drinks, which will help you ensure that you are getting the proper amount or enough macronutrients and nutrients (magnesium, potassium, calcium, and others). One of the most popular drinks out there to replace these nutrients which can help you fight or prevent what is known as the “keto flu” is Powerade Zero, or low-sugar and diet Gatorade. Propel is even a popular one, because many of these drinks give you the nutrients you need to get that you are lacking somewhere in your diet.
Let’s Get Back On Topic.
So we learned a valuable lesson today, and that one is mainly the types of carb, and what “net carbs” actually are. Net carbs are what you want to count, not how many carbohydrates, or the percentages something has. Unless you are looking into the fact that there are no fibers of an item (such as soda for example), then you can often see that you are safe eating more than you realize while on a powerful keto diet. The reason for this is because many of the foods in the keto diet, especially the vegetables which have a high carb count, and even some fruits, which also has an extremely high fiber carbohydrate ratio, actually can help us not intake as many actual carbohydrates as we realize.
Counting Net Carbs in Our Meal Plans
While it can be extensive work, it is important – now that we know what net carbs are – to utilize and count them in our various meal plans. Everything we consume that has carbohydrates has net carbs. Sometimes if they have no fiber, then all of the carbohydrates are also accounted for as net carbs. Nevertheless though, if we want to continue the normal speed at which (or even boost it) we achieve a state of ketosis, we must in general take everything we consume into account. As stated in another article, we took a list of ingredients for a keto powered salad as a meal. While it was a generally high amount of net carbs for someone who is on say, a 20 milligram daily net carb intake plan, it may not be for someone who is on a slightly higher (as many know, this also involved the individual doing the dieting themselves, and various factors on what they can achieve) daily net carbohydrate goal, this is only a fraction of what they are to ingest on a daily basis. And not only that, the venison power salid is packed full of nutrients, vitamins, amino acids that our body needs, a healthy and high (but not too high) amount of protein per serving.
The Biggest Shin Kicker of Keto Dieting and Net Carbohydrates
People have grown accustomed to not only the price of convenience, but also the sheer laziness that we love, and lack of time. So while it’s easier to grab a Pop Tart, if you don’t have time to literally run everywhere you need to go for about four hours, you might want to look away on a daily basis and opt for some alternatives, and avoid “wannabe” options for breakfast because they have other items that can simply mask “carbs” from you by using fruits and proteins (even almonds have carbohydrates, and while they may have high fiber contents, you will actually end up eating more carbs than you want or need to). This doesn’t mean that you have to not enjoy a good bowl of cheerios( you want plain cheerios, not the “good stuff”) once in a while once you have achieved a state of ketosis. Your body has a harder time breaking away from using ketones as your body’s fuel as compared to using our handy dandy natural glycogens.
You can even eat some dark chocolate (our recommended amount would be at least a 70% cacao piece of chocolate. There are many bars out there if 100% cacao is too strong for you that offer around 86%, but the main thing you want to make sure of is that it is “sugar free” so that you have a lower amount of net carbs to intake with each serving, or each piece. And you don’t want to indulge on a whole bar at once. Usually no more than one piece. Dark chocolate also is packed with numerous flavanoids (similarly found in many tea varieties), antioxidants, and other nutrients that can be allowed during a keto diet.
Can I have Caffeine During a Keto Diet?
If you haven’t started taking your coffee black, or don’t drink it at all, you may want to. As mentioned earlier in this article, sugary sodas are actually bad if you don’t have the physical activity and rehydration needed to back up what you consume as soda.
You can use unsweetened tea and coffee, and even coffee and tea drinkers (unsweetened and black of course) have been shown to lower their chances of getting diabetes, and many other ailments. You can throw in some regular heavy cream if you wish and the acidity is too much (this goes mainly for coffee drinkers, as many tea drinkers don’t put creamer in their tea), but the important thing to remember is to stay away from all of those sugary flavored creamers, non-dairy creamers, and other forms.
Coffee contains no carbohydrates, is loaded full of flavanoids, and the caffeine can help you kick start your day when your body may be feeling sluggish during or after recovering from what’s known publicly as the “keto flu”. It can also help enhance your mood slightly during this process as your body is constantly going through many changes that can affect every single organ of your body. Just be sure not to consume too much, and that you also consume an adequate amount of water during the day in order to stay hydrated. Remember, coffee and tea aren’t what dehydrates you, it’s caffeine. In general though, it used to be that you had to drink twice as much water to equal one cup of coffee or tea (2c of that good ol’ H20), but the truth is that you really don’t need to. It still counts as fluid intake. What you might want to do if you make your coffee or tea very strong (which adds a higher caffeine content), is simply drink one extra glass of water after consuming it.
The Conclusion: Netting Net Carbs
So overall, this article gives a way to easily count net carbs, and goes into greater detail into just what types of carbs are good and bad. And also what carbs are counted as net carbs. Remember, fibers do more than just help you use the restroom at an alarming rate (as many people used to believe). They also help you “cut” your carbs, because while they may count as carbohydrates on a food label, they are non-digestible, and are to be excluded.
Also as mentioned above, we wanted to ensure that you were able to get the amounts of carbs that were good, and if you are an active person, let you know that while you are carving your “keto carbs” away by eliminating the bad seeds and planting the good ones, you don’t have to be perfect. Once your body starts getting used to using ketones more and more, you can actually have small slips of allowed indulgence once in a while. After all, we are only human, so we can’t be expected to do EVERYTHING right now can we? But believe it or not, if we achieve this wonderful keto Nirvana, we can actually allow ourselves to splurge and it not be bad. One thing to keep in mind are the various factors of your health, age, weight, and activity levels.As your keto diet and net carbs start going away more and more, you may feel a sudden urge to start exercising, and as compared to many other diets – where you just fatigue your life away, then eventually give up – you can use a keto diet to actually help build your endurance along with your activity, and can even boost your metabolism by a surprisingly large amount. Thus, you can lose weight, and even still pack on that lean muscle, retone your lost tissue by converting your fat into muscle, burn it and waste the fat away, and many other things that you just simply couldn’t do by fasting alone (even if you chose to take supplements which supposedly help with these things, it’s not the same if you’re not getting the amount of calories you need), or on another form of a yo-yo diet. Keto diets have actually been around for about 100 years (with other types of natural ketosis happening to people dating centuries, and thousands of years).
Look at those other areas noted as “Blue Zones” – or areas of the world where many people live much longer than normal – that eat a whopping amount of healthy calories, and not too much. It has been proven that a keto diet, just like the other “Blue Zone” diets, can actually add more years to your lifespan, by keeping your body healthier, your mind sharper, your resistance to many diseases higher than most other forms of diets, and even your overall stamina and endurance higher than most. While this is not a “super body building muscle gaining” diet, there are many body builders out there who actually do utilize the keto diet so their muscles are created from healthy fats instead of the old standard of carbohydrates. This is because they utilize net carbs with their daily intake of other nutrients to create their routine and be healthier than ever before.