Net Carbs vs. Total Carbs: What You Really Need to Know

Reading a food label can feel like navigating a maze. One of the most confusing tricks you’ll see is the term “Net Carbs.” Many food companies promote this number to make products look “low-carb” or “keto friendly.” But here’s the truth: I don’t recommend tracking net carbs.

📖 What Are Net Carbs?

Net carbs are calculated by taking the total carbohydrates listed on the label and subtracting fiber and certain sugar alcohols. For example:

• Total Carbs: 20g

• Fiber: 5g

• Sugar Alcohol: 2g

• Net Carbs = 13g

This sounds good in theory—but it’s misleading.

🚫 Why I Don’t Recommend Tracking Net Carbs

• Inconsistent definitions: Not all companies calculate net carbs the same way. Some subtract all sugar alcohols, even though many still affect blood sugar.

• Misleading marketing: Products advertised as “2g net carbs” can actually have much higher total carbs that still matter to your body.

• Better accuracy with total carbs: Your body doesn’t just ignore those grams. For consistency in fat loss or performance, tracking total carbs gives you a clear, reliable picture.

🕵️ Other Label Tricks to Watch For

• Unrealistic serving sizes (a “half cookie” as a serving).

• “Keto” or “natural” claims that don’t mean much nutritionally.

• “High protein” snacks that actually have very little protein compared to carbs and fats.

✅ The Bottom Line

Don’t let food companies do the math for you. Track total carbs, not net carbs. This keeps your nutrition simple, accurate, and effective for hitting your goals.

Want a plan that cuts through the marketing noise and shows you exactly how to eat for your goals?
👉 Join me at Hults Fit Club and let’s build your personalized nutrition strategy.