Counting Net Carbs? It Could Be Sabotaging Your Low-Carb Diet…Here’s Why

If you follow a low-carb or keto diet, you need to keep track of how many carbs you're eating. But, should you count net carbs or total carbs?

In this video, you'll learn what net carbs are and how they are calculated. I also share why counting net carbs could make it harder for you to succeed on your low-carb diet.

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Disclaimer: Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.

[missmayflower]

So always best to avoid processed, packaged foods. You just can’t trust companies to label honestly. Thanks for yet another sensible video.

[juliebaldi]

Thanks for the great advice! The more I learn about keto or low carb eating the more I realize the importance of preparing my own food and staying away from most if not all packaged processed foods. As low carb becomes more popular the big food companies are going to want a piece of the action. Read the labels! Even things I felt were okay ended up having surprises I don't want to consume.

[lornabartlett]

I admire your choices to show me how to overcome and count the reasons !

[majed]

That had always been a source of confusion. Thanks for the explanation

[abundantgracecounselingcenter]

Thank you Dr. Gillaspy, I have begun counting total carbs, no more than 50, and I'm doing well. Thank you for your excellent video.

[jejunamja]

Interesting...I always learn something new when I watch your videos... Thank you.

[johnbiswanger]

I was the Director of Food and Nutrition at a major 900 bed hospital back in 2007 when I was introduced to a pasta product that was labeled as 5 grams of carb. With regular pasta at 41 grs. this was a remarkable breakthrough for our diabetic patients. My RD's were skeptical and did test on 10 diabetic patients by having them eat a portion of this pasta and then taking the blood sugar levels tested at 30 minute intervals. They were amazed the this pasta had little effect on their blood sugar levels. The FDA made them take the claim off there labels for some technical issue. which I think is a shame as my experience was that this was a great product that allowed diabetic patients to enjoy pasta. I am now a diabetic and also experience little to no elevation of my blood sugar levels after eating this pasta. The brand name of this pasta is Dreamfield. Do you have any knowledge or experience with is product? Keep up the great work you are doing with your YouTube videos.

[marywood]

Excellent video! Totally off topic but I’ve been loving your New brighter highlights!👌

[amyhudson]

Such a good video. Clear and concise and to the point 👏

[nl]

Thank you for all the education and information you provide!

[Cj-uqkv]

Yes this helps me. I love the sugar free Jolly Rancher hard candies to give me a hunger pain blocker. Coffee is not so easy to manage on the go all the time. Guess I could be hurting myself here. Thank You Dr. Becky.

[stuartpierce]

First comment!
Thanks for video.
What I have found for me
Better off to stay away from sugar substitutes.
I what to eat more gets me off track.youre right labels are so deceiving sometimes.
Thanks Jennifer 😃😘

[jenniferblmu]

I think if you limited this analysis to process foods it would be right on. The problem with generally telling people to count total carbs without netting out fiber is that they will substantially reduce their vegetable intake. For instance, I eat a lot of spinach, avocado, and broccoli. If you would tell me to count total carbs it would induce me to restrict those extremely nutritious Foods. I think this analysis should be restricted to processed foods and that counting net carbs on Whole Foods and vegetables should be encouraged.

[shanaebrock]

I have been having this problem with counting net carbs, as I just started my keto diet. I simply just didn’t get it. I didn’t understand why can’t I just count whole carbs 😩 And this is One of the best informative videos I’ve watched about net carbs. Thank you.

[rosiejaan]

ITS SOOOO TRICKY, ...THANKS DOC, GOD BLESS YOU

[ParadiseInHawaiicom]

Thank You Dr Gillaspy, I’ve been watching Dr. Eric Berg and Thomas DeLauer YouTube videos for my switch to Keto and now added your videos to my list. I’ve had parents and grandparents with Type 2 diabetes in the past and I’m now in my sixties, and not diabetic because I’ve been avoiding all refined sugars, saturated fats and somewhat low carbs (living in Hawaii, it’s hard to escape from consuming rice, ), but added psyllium for fiber daily my for the past 28 years. But I believe because I didn’t switch to total fat burning I will be diabetic soon with my pre-diabetic stage diagnosis. I refrained from meat fats for so long that when I recently consumed a thick slab of beef sirloin, I became feverish, sluggish and bloated for the following 30+ hours. Was that Keto Fever? In general I’m a healthy male 5’9” 155 lb. 4th gen. living in Hawaii, so I’m not overweighted. That said; This is the reason I prefer your advice to transition in several weeks rather than cold turkey. I’m writing here because I understood from Eric Berg’s Video, his net carbohydrates count is Total carbs minus only the fiber number, so if the total is 35 with fiber is 5, he determines the net carbs is 30 carbs, even if sugar is 7. Your video explains the hidden carb values and the tricks producers are using to confusing the consumers!!! Aloha and Many Thanks.

[kawaiikowai]

It’s amazing what companies can get away with, especially for diabetic “food”

[josebrivera]

I am on keto to stay below the pre-diabetic range, not for weight loss. And I use net carbs because I only want to count what will affect my blood sugar. My A1C has gone from pre-diabetic to below that (5.1). I was not looking to loss weight but lost 50lbs in the last year. So using net carbs has worked for me. Using total carbs would severely limit what I can eat. Keto is hard enough without severely limiting food choices. And please give people credit for doing the net carb calculation. The math is not difficult. Thanks for the video, but I will stay with net carbs.

[hmlxur]

Great Informatoin, greatly appreciated!👍

[AnstrateAstudent]

Now I feel bad for finishing a pint of ice cream that listed it had 4g of net carbs only.. Guess I won't be doing that again lol