It is important to learn to read the labels when you are purchasing foods. When you look at carbohydrates, that doesn't give you the complete picture. You are going to have to do some math. I know-I know, math is not fun. This isn't hard math though, just a simple subtraction.
You see, fiber is a carbohydrate that your body does not absorb. Sometimes it is called roughage, and it helps you poop. Definitely a big help with constipation.
Since your body does not absorb fiber, it doesn't raise your blood sugar, and you do not need to count it as part of your carbs. So when you read the label, subtract the carbohydrates marked as dietary fiber from the total carbohydrates. That will give you the net carbohydrates per serving.
Another thing to look at is the serving size and total servings per container. What the brand considers a serving and what the average person considers a serving are not always the same thing. You'll need to multiply the net carbs by the total servings to determine how many net carbohydrates are in the container. Then divide that number by your serving size to determine your actual net carbs per serving.
Ideally, you want to keep your carbs per serving somewhere around five if you are on a strict keto diet. For a low-carb diet, you still want to keep it no more than 10 carbs.
The goal is to spread your carbs out throughout the day, rather than to have all your carbs in one sitting. Note this applies to exercise too. It is better to exercise three times a day for 20 minutes each or two times a day for 30 minutes each than it is to exercise for an hour then spend 23 hours with no exercise.
I hope this has helped you understand how determine the total net carbs on a nutrition label.
You see, fiber is a carbohydrate that your body does not absorb. Sometimes it is called roughage, and it helps you poop. Definitely a big help with constipation.
Since your body does not absorb fiber, it doesn't raise your blood sugar, and you do not need to count it as part of your carbs. So when you read the label, subtract the carbohydrates marked as dietary fiber from the total carbohydrates. That will give you the net carbohydrates per serving.
Another thing to look at is the serving size and total servings per container. What the brand considers a serving and what the average person considers a serving are not always the same thing. You'll need to multiply the net carbs by the total servings to determine how many net carbohydrates are in the container. Then divide that number by your serving size to determine your actual net carbs per serving.
Ideally, you want to keep your carbs per serving somewhere around five if you are on a strict keto diet. For a low-carb diet, you still want to keep it no more than 10 carbs.
The goal is to spread your carbs out throughout the day, rather than to have all your carbs in one sitting. Note this applies to exercise too. It is better to exercise three times a day for 20 minutes each or two times a day for 30 minutes each than it is to exercise for an hour then spend 23 hours with no exercise.
I hope this has helped you understand how determine the total net carbs on a nutrition label.