If you’re following a low-carb diet, it’s important to prioritize quality carbohydrate sources, which is where net carbs (aka impact or active carbs) can be helpful. Net carbs represent the carbs that are actually used by the body as energy.
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. If the sugar alcohols total more than 5 grams, subtract half.
Since the dietary fiber and sugar alcohols aren’t theoretically digested by your body, they don’t count. For example, a protein bar with 15 grams of carbs, 8 grams of dietary fiber and 1 gram of erythritol would have a total of 6 net carbs.
The good news is fresh, whole foods don’t contain sugar alcohols like many processed foods do. The following five delicious recipes contain at least 4 grams of filling fiber (and no sugar alcohols) making them satisfying between-meal snacks.
Stick to your low-carb goals by tracking total net carbs in each food, meal and day in the MyFitnessPal app.