Counting carbs: how to do it correctly

For weight loss, keto or diabetes management, it isn't enough to "eat fewer carbs" — you need to know how many net carbs you actually consume. Here is a practical guide without apps and without mistakes.

Total vs net carbs

The label's "carbohydrates" is total carbs: sugars, starch and fiber. Fiber doesn't affect blood sugar or insulin — it isn't absorbed in the small intestine. Net carbs = total − fiber − sugar alcohols (erythritol and allulose 100%; xylitol and maltitol ~50%).

Practical keto ranges

• Strict keto: < 20 g net/day
• Moderate keto: 20–50 g
• Low-carb: 50–100 g
• Standard low-carb: 100–150 g

Common mistakes

• Forgetting vegetables — 100 g broccoli = 4 g net
• Ignoring nuts — 50 g cashews = 15 g
• Counting only "visible" carbs and missing sauces (BBQ = 15 g / tbsp)
• Eyeballing portions — 1 cup can be 30–60 g of carbs
• Forgetting sweeteners and syrups in drinks

How to track in practice

Use Cronometer or Carb Manager for the first 2–4 weeks — you'll gain factory-precision. Then a mental model takes over and you no longer need to log daily. The goal is intuitive, not permanent tracking.

Quality matters too

30 g of oats raise glucose half as much as 30 g of white bread. Favour low-glycemic sources: berries, legumes, greens, minimally processed grains.