What Are Net Carbs and Do They Actually Matter?

podcast
Written By Shelley Rael, MS RDN

“Net carbs” is a term frequently used in low-carbohydrate and ketogenic diet spaces, as well as on food packaging marketed toward blood sugar control and weight management. Despite its popularity, net carbs are not a formally recognized concept in nutrition science and do not appear in the Dietary Guidelines for Americans or standard nutrition textbooks.

 

This episode explains what carbohydrates are, how net carbs are typically calculated, and why the concept developed during the resurgence of low-carbohydrate dieting. It explores the variability in fiber types, sugar alcohols, and individual blood glucose responses, making a single net carb number unreliable. Practical concerns with food marketing and highly processed “low net carb” products are also addressed.

 

Rather than focusing on subtractive formulas, the episode emphasizes dietary patterns supported by research, including total carbohydrate intake appropriate to individual needs, fiber from whole plant foods, balanced meals, and consistency over time.

 

For most individuals, net carbs add unnecessary complexity and may distract from more meaningful measures of dietary quality.

Listen: Episode 229 Fiber 101: Soluble, Insoluble, Functional Fiber and Resistant Starch

Listen: Episode 228 What Are Carbohydrates? Fiber, Starch, and Sugar Explained

Read more: What Are Net Carbs and Do They Actually Matter?

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Shelley Rael, MS RDN

Shelley A. Rael, MS RDN, is a dedicated Registered Dietitian Nutritionist based in New Mexico, USA. As the owner of Real World Nutrition, her private practice, she's passionate about guiding individuals toward eating and living healthier in the real world. Beyond one-on-one consultations, Shelley is a multifaceted professional. She's a podcaster, author, speaker, and consultant known for her commitment to dispelling nutrition myths and providing evidence-based information. Her mission is to empower people to achieve improved health, wellness, and energy without resorting to restrictive diets or misinformation.

https://www.shelleyrael.com/
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Fiber 101: Soluble, Insoluble, Functional Fiber, and Resistant Starch