There are many reasons you might choose to go low-carb for weight loss, but low-carb doesn’t mean eliminating carbs. The quality of carbs matters, since they are the body’s preferred source of energy, which is why tracking net carbs can be especially helpful when meal planning.
Net carbs are all about the carb-to-fiber ratio — the more fiber, the lower the total carbs are in the meal. To calculate net carbs, subtract the combined grams of dietary fiber and sugar alcohols (low-calorie sweeteners like erythritol and xylitol) from the total carbohydrates.
The good news is fresh, whole foods don’t contain sugar alcohols as many processed foods do, and you can still enjoy satiating, high-fiber carbs like whole grains. These tasty dinner recipes are perfect examples; they contain up to 25 grams of net carbs, with plenty of fiber (and protein) to help balance blood sugar levels and keep you full longer.