Should You Go by Net Carbs or Total Carbs?

November 17, 2025 •

5 min read

The American Diabetes Association does not recognize the term "net carbs," recommending that individuals use total carbohydrates for tracking instead. For many people following low-carb diets, however, the question remains: should you go by net carbs or total carbs? The right answer depends largely on your specific health goals and how your body responds to different food types.

Quick Summary

Deciding between net carbs and total carbs depends on dietary goals, as net carbs subtract fiber and some sugar alcohols that have less impact on blood sugar. Total carbs provide a more comprehensive count, while net carbs are favored for ketogenic and weight-loss diets. Factors like individual metabolism and processed food additives can affect which approach is more effective for managing blood sugar and overall health.

Key Points

Total carbs are the FDA standard: The total carbohydrate count is the legally recognized, standardized measure found on all nutrition labels.
Net carbs are a marketing term: The concept of net carbs is not officially recognized by the FDA or American Diabetes Association.
Fiber is the key difference: Net carbs subtract dietary fiber from the total, assuming fiber is not digested or absorbed and thus does not affect blood sugar.
Sugar alcohols are tricky: The effect of sugar alcohols on blood sugar varies by type, making precise net carb calculations for processed foods unreliable.
Keto diets track net carbs: Individuals on a ketogenic diet typically count net carbs to stay within a very low daily limit and maintain ketosis.
Diabetics should be cautious: For blood sugar management, health organizations generally recommend tracking total carbs, and carefully monitoring personal blood glucose response to different foods.
Prioritize whole foods: Regardless of your counting method, focusing on unprocessed, high-fiber foods is beneficial for blood sugar and overall health.
Consult a professional: For medical conditions like diabetes or for highly personalized advice, always consult with a healthcare provider or registered dietitian.

Understanding the Core Differences: Net vs. Total Carbs

To make an informed decision, it is crucial to understand what each term represents. Total carbs include all types of carbohydrates in a food: starches, sugars, dietary fiber, and sugar alcohols. This is the number you will find listed on a standard Nutrition Facts label, as regulated by the U.S. Food and Drug Administration (FDA). Total carbs offer the most comprehensive measure, capturing every single carbohydrate molecule in a food item.

Net carbs, on the other hand, are a different measure altogether. The term was popularized by low-carb diets and is not legally defined by the FDA or recognized by the American Diabetes Association (ADA). The concept behind net carbs is to only count the carbohydrates that directly impact your blood sugar. To calculate net carbs, you subtract fiber and (most) sugar alcohols from the total carb count, based on the assumption that these components are not fully digested or absorbed by the body. For packaged foods, the formula is: Net Carbs = Total Carbs - Fiber - (some) Sugar Alcohols.

The Role of Fiber and Sugar Alcohols

Dietary fiber is a type of carbohydrate that our bodies cannot fully digest or absorb. It passes through the digestive system largely intact, and while it does not contribute calories or significantly spike blood sugar, it is vital for digestive health and promoting a feeling of fullness. This is the primary reason it's subtracted when calculating net carbs.

Sugar alcohols, identified by names ending in "-ol" (like erythritol, xylitol, and sorbitol), are a bit more complex. They are sugar substitutes that are also not completely digested. However, their impact on blood sugar varies by type. Erythritol, for example, has little to no effect on blood glucose, while others like maltitol are partially absorbed and can still raise blood sugar, especially in large amounts. The standard practice is to subtract half the grams of most sugar alcohols, but the full amount of erythritol.

Weighing the Pros and Cons

For most individuals, a simple, whole-foods-based diet that focuses on balanced nutrition is sufficient, and tracking total carbs works fine. However, for those with specific health needs or dietary goals, the choice becomes more nuanced. Here's a comparison to help you decide.

Comparison: Net Carbs vs. Total Carbs


Feature	Net Carbs	Total Carbs
Best For	Ketogenic diets, very low-carb approaches, people prioritizing fat loss over calorie balance.	General health and wellness, calorie counters, most individuals with diabetes.
Accuracy	Can be misleading, especially with processed foods that use various types of fiber and sugar alcohols with different metabolic effects.	Provides the most accurate, standardized measurement of carbohydrate content as regulated by the FDA.
Metabolic Impact	Focuses on carbohydrates that are most likely to raise blood sugar, giving a clearer picture for those sensitive to glucose spikes.	Does not differentiate between digestible and indigestible carbs, which can inflate the perceived impact on blood sugar.
Nutrient Consideration	Encourages consumption of high-fiber foods, which lower the net carb count.	Doesn't incentivize high-fiber choices in the same way, as fiber doesn't lower the overall number.
Flexibility	Allows for more generous consumption of high-fiber, low-glycemic vegetables and certain processed foods.	Can feel more restrictive, as all carbohydrates are counted equally.

Choosing the Right Approach for Your Goals

If your goal is weight loss, reducing your carbohydrate intake is a common strategy. Low-carb diets, particularly ketogenic and Atkins, rely on tracking net carbs to ensure your body stays in a state of ketosis by limiting digestible carbs. A focus on net carbs can help you make better food choices, steering you toward high-fiber vegetables and away from refined, high-sugar carbs. This can result in better blood sugar control and increased satiety.

For those with diabetes, however, the situation is more complex. While some individuals have success counting net carbs and monitoring their blood glucose, health authorities like the ADA recommend using total carbs. This is because the impact of fiber and sugar alcohols can vary depending on the exact type and amount consumed, information not always clear on a label. The safest route is to count total carbs and then monitor your blood sugar to see how your body reacts to specific foods. Eating carbs alongside protein and healthy fats can also help mitigate blood sugar spikes.

The Importance of Whole Foods

Regardless of your counting method, prioritizing whole, unprocessed foods is key. Natural fiber found in vegetables, legumes, and berries slows down the absorption of sugars, leading to a more gradual rise in blood sugar. Relying heavily on processed low-carb foods that use added fibers and sugar alcohols to lower their net carb count can be a mistake. These products are not always a nutritionally superior choice, and their impact on blood sugar can be unpredictable.

Conclusion

Ultimately, there is no single right answer to whether you should track net carbs or total carbs. The best strategy depends on your individual needs and dietary goals. Net carbs can be a useful tool for those strictly following a ketogenic or low-carb diet to monitor their impact carbs and stay within their daily limits. However, for individuals managing conditions like diabetes, it is often safer and more reliable to track total carbs as recommended by the American Diabetes Association. A personalized, whole-foods-focused approach, combined with monitoring how your body responds, is the most effective way to manage your carbohydrate intake for optimal health.

Get expert advice for your needs

If you have a medical condition or are unsure about the best approach, consult a registered dietitian or healthcare provider. They can provide personalized guidance and help you determine which method of tracking will best support your health journey.

A Final Word

Carbohydrates are not the enemy; understanding their different forms and how they affect your body is what matters. By focusing on quality carbohydrates from whole food sources, you can ensure you get the energy you need while improving your metabolic health.

Author's Note: This article is for informational purposes only and should not be considered medical advice. Always consult with a healthcare professional before making any significant changes to your diet.

Frequently Asked Questions

Total carbs include all carbohydrates in a food, including fiber and sugar alcohols, and is the standard measurement on nutrition labels. Net carbs are a calculation that subtracts fiber and sometimes sugar alcohols from the total, estimating only the carbohydrates that are fully digested by the body.

The American Diabetes Association recommends tracking total carbs because the impact of fiber and sugar alcohols can be unpredictable and vary between individuals. For many, counting total carbs is the safer, more accurate approach for managing insulin and blood sugar, especially when consuming processed foods.

To calculate net carbs for whole foods, you simply subtract the grams of dietary fiber from the total carbohydrate count listed on the nutrition label. For example, if a food has 20 grams of total carbs and 5 grams of fiber, the net carb count is 15 grams.

Processed foods can contain different types of sugar alcohols and added fibers that affect blood sugar differently. Since labels don't always specify the type, the net carb number promoted by manufacturers can be inaccurate or misleading.

For those on very low-carb or ketogenic diets, tracking net carbs is often preferred because it allows for more consumption of high-fiber vegetables while restricting the high-impact carbs that can interfere with ketosis. However, weight loss fundamentally depends on a calorie deficit, which is not dictated by one counting method over the other.

Yes, some sugar alcohols do impact blood sugar, though generally less than sugar. Erythritol has a minimal effect, but others like maltitol are partially absorbed and can raise blood glucose, especially in large quantities. Excessive consumption can also cause digestive issues.

Fiber is subtracted because it is a carbohydrate that the human body cannot digest. It does not break down into glucose and therefore does not raise blood sugar levels. Including more fiber-rich foods is beneficial for health and can be encouraged by using net carb calculations.