Loading your plate with nutrient-rich whole grains, non-starchy vegetables like broccoli and kale, beans and high-fiber fruit, like berries, can help you meet your fiber and net carb goals.įinally, remember: “To lose weight you need to create a slight calorie deficit where you burn more calories than you eat, regardless of your net carbs count,” says Herrenbruck. Instead of making it a contest to see how low you can go with carbs, aim to eat at least 25–35 grams of fiber each day to fill you up and help minimize hunger pangs, she suggests. If you’re trying to slim down or maintain your current weight, Harris-Pincus recommends an eating plan that’s both high in fiber and low in net carbs. Rather than taking the “low net carbs” label at face value, take a look at how much fiber a food actually contains (and, if necessary, what type) before you assume it’s healthy or a good fit for your specific dietary needs.

While experts are split on whether or not focusing on net carbs is worth it, they do agree on one thing: No matter your goal, it’s essential to eat a variety of nutritious and satisfying whole foods. Here, experts take sides on whether or not counting net carbs is worth your time: While some nutrition professionals view net carbs as distracting or misleading, others argue they’re well worth considering. Because you aren’t absorbing these carbs as energy, they “don’t count.” For example, a protein bar with 15 grams of carbs, 9 grams of dietary fiber and 2 grams of erythritol would have a total of 4 net carbs.

Net carbs are calculated by taking the total amount of carbohydrates in a food and subtracting dietary fiber and sugar alcohols (low-calorie sweeteners like erythritol and xylitol) which, theoretically, aren’t digested by your body.

An invention of food marketers, net carbs emerged with the low-carb and keto diet craze as more people started counting ( and avoiding) carbs in the hopes of losing weight. While setting calorie goals and balancing macronutrients are largely tried-and-true tools, one metric is a bit more controversial.Įnter net carbs, aka “impact carbs” or “active carbs,” a category of carbohydrates that’s increasingly marketed on food packaging. If you’re trying to lose weight and eat healthier, chances are you’re well aware of the benefits of logging your food. Experts Debate: Should You Focus on Net Carbs?

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