So as mentioned earlier. I wonder if you really have to count all carbs, or only net carbs while on a ketogenic diet. According to the Atkins diet, you do not have to count these. Although the Atkins diet is a low carbohydrate diet, high fat and high protein diet. They basically claim you can eat as much protein and fat as long as your carbohydrates intake are fairly low. Well there is different phases of this diet, and at the last phase of this diet you would be able to eat a higher amount of carbohydrates than before. If you want more detailed information, let me know. Maybe another diet I should try out?
So basically my question is, will only counting net carbs kick me out of ketosis?
But first, what is “net carbs”?
It fairly easy to figure out. I’ll give you an example. You read back on the nutrition label and the amount of carbohydrates will say for example 18 grams of carbs. Underneath it can(not always) say how much grams of fiber, sugar and sometimes sugar alcohols. So lets say it says this:
Carbohydrates: 18 g
Sugars: 1 g
Fiber: 7 g
Polyos (sugar alcohols): 3 g
Carbs – fiber – sugar alcohols = Net Carbs.
18 – 7 – 3 = 8 g net carbs
So why are not fiber and sugar alcohols counted as equal carbs? Well it is debatable.
insoluble fiber will pretty much just pass through your digestive system without “giving away” any calories. Soluble fiber you will only grant half the amount of calories, give or take. Sugar alcohols also know as polyos, or artificial sweeteners, have a minimal impact on the blood sugar levels compared to a “normal” carbohydrate. As it will not give the same effect on your sugar levels. However, not all sugar alcohols are the same! Some of them are actually quite high on the glycemic index scale!
Here are the most common(if not only?) sugar alcohols used:
Polyol GI (glucose=100) Calories/g
Maltitol syrup (intermediate) 53 3
Maltitol syrup (regular) 52 3
Maltitol syrup (high) 48 3
Polyglycitol (hydrogenated starch hydrolysate) 39 2.8
Maltitol syrup (high-polymer) 36 3
Maltitol 36 2.7
Xylitol 13 3
Isomalt 9 2.1
Sorbitol 9 2.5
Lactitol 6 2
Erythritol 0 0.2
Mannitol 0 1.5