My brother tried explaining it to me, but I’m starting to think he doesn’t understand it either. *My* understanding is that net carbs is based on the digestable and non-digestable carbs in a good. So if it’s 5 grams, but you can’t digest 3, then it’s really only 2 grams of carbs. My brother is saying that as long as he eats fiber, he cns have carbs? Like he can eat pizza because he had a high-fiber vegetable with it. I’m starting to doubt either of us understand net carbs. What’s the deal? What exactly is a carb, and how do net carbs work?
In: Biology
Net carbs = total carbs – fiber.
So a banana has approximately 28g of carbs and 3g of fiber. A banana has 25g of net carbs.
100g of raspberries has approximately 12g of carbs and 6g of fiber. 100g of raspberries has 6g of net carbs.
In keto you shouldn’t exceed 5% of your daily intake with carbs, or 25g (whichever comes first).
In the above examples, a banana is a bad idea on keto since your entire 25g of daily carbs is contained in a single food. However, 100g of raspberries might be a better option.
However, the best option for fruit on keto is an avocado. It has plenty of fat (which you have to eat 50-60% off on keto), and plenty of fiber. 100g of avocados contain approximately 2g of net carbs.
So your brother could eat 12 avocados throughout the day, or divide a banana into 12 pieces. They’d be the same net carbs.
Hope that helps.
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