Watching your carbohydrate consumption is a key factor for a healthy diet. The calculated net carb is always preferred in diets like ketogenic diets because over-consumption of carbs may create the risk interruption in ketosis.
However, if you have newly started on diet plans, then counting carbs, monitoring macros can be a challenging thing.
What are Net Carbs?
Table of Contents
Net carb refers to the low carbohydrate. The term net carbs come from low carb food which came into light a decade ago when companies were finding a new way to market their products as low carbohydrate food. The total carbohydrates count of food happens in grams which reported by subtracting the number of protein in grams, moisture, fat, and ash of foods total weight.
FDA – The Food and Drug Administration recommends printing the total carb count on a nutrition label to understand the complete number of grams from fiber, sugar, and alcohol.
However, these carbs provide low impact on your blood glucose than the other carbs because these carbs are partially converted to glucose or completely not converted by the body.
Some food companies began to use the term “net carbs” which mean total carbohydrate without glycerine, sugar alcohol, and fiber. This comparison is completely accurate because some of the fiber and sugar alcohols are absorbed by your body. In fact, half grams of sugar alcohols are processed by metabolism to glucose.
Every carb is created differently. The word carbohydrate is a combination of carbon and hydrogen. Any particle which contains hydrogen, carbon, and oxygen with the ration of 2:11 of hydrogen to oxygen (H2O) is recognized as a carbohydrate. But most of the molecules that respond in the class of different effects from your cell perspective and blood.
There is a big difference in every carb. Some carbs are very healthy and full of nutrients. It can be hard to consider modern diet plans which treat the bad carbs choosing the right carbs will prevent negative effects and work positively.
There are two different types of carbs including:
Impact Carbs
An impact carb is primarily any carbohydrate variety that has a huge influence on your blood sugar level. These carbohydrate types are called as high GI (high glycaemic index) carbohydrates, and they get digested quickly into the bloodstream.
When high GI carbs penetrate the bloodstream, except they are directly used for physical activity, they typically carry more energy than the body can favorably “tap into†in one way. That indicates the excess carbs will get deposited as body fat, opening up the potential for negative health outcomes such as obesity.
Generally, impact carbs cause to harm your health, especially in waistline when used regularly in a totally unchecked manner. This is why you must assure any food plan to support structured accurately based on your particular body measurements. Unless you manage the risk of losing healthy carb, your maximum daily quantities for each group of the nutrient will get lower.
Non-Impact carbs
Non-impact or low impact carbohydrates contain low-Gl and it takes time to digest with the bloodstream. Due to this continued energy release, insulin increase and you will experience more managed energy levels.
The over-consumption of high Gl carbohydrates is considered to affect negatively on health conditions and increase the nutrition intake such as diet plans of Atkins diet and keto. These diet plans help your body to switch from carb-dependant to fat dependant. It will cause a specific type of illness such as type-1 and type-2 diabetes which closely linked with human-made carbohydrates and mass-produced carbs. Therefore, we should be slightly carb-conscious to have a healthier lifestyle.
Switching from high Gl diet to low Gl diet containing low impact carbs helps to boost the mental wellbeing and internal health.
How Your Body Manages Fiber Carbs?
Fiber is a different type of carbs which takes time for digestion. Unlike sugar and starch, natural production of fiber doesn’t get absorbed in the small intestine. It happens because of the connection between sugar units that find difficult to breakdown by the enzymes present in your digestive tract. So, the fiber goes directly into your colon.
There are two extensive categories of fiber: soluble and insoluble. The fiber you eat from which two-thirds of the fiber is insoluble, while the remaining third is soluble fiber.
Soluble fiber gets dissolve in the water in the form of gel and makes the food movement slow. Whereas, Insoluble fiber does not melt in water and prevent constipation. The insoluble fiber doesn’t have any effect on your insulin levels and blood sugar.
How Your Body Manages Sugar Alcohol Carbs?
Sugar alcohols are a type of fiber, but it is processed food. Many sugar alcohol is partially absorbed by the small intestine, and you will have many variations among the different types.
According to research, the small intestine digest the 2 to 90% of sugar alcohols. However, some sugar carbs are also absorbed by the bloodstream and then eliminated from urine.
Additionally, these sugar alcohols provide different effects on your insulin levels, and blood sugar, in spite of that, all are substantially lower than the sugar.
Calculate Net Carbs: Whole Foods
Whole foods include naturally emerging fiber. Therefore, you can decrease the fiber from the whole carbs to get the net carbs.
The USDA-Food-Composition-Databases gives full nutrition information on every food, including fiber and carbs.
For example:
- A medium avocado comprises 17.1 grams – total carbs and 13.5 grams of it contain fiber.
- Therefore 17.1 grams (total carbs) – 13.5 grams (fiber) = 3.6 grams of net carbs.
Calculating Net Carbs: Processed Foods
Check for product information label on the package to calculate the net carbs in processed foods. The more information you have, it will be better to calculate net carbs.
Calculating Net Carbs: Fiber
The nutrition label will provide you the total subtract of fiber from the total carbs.
For people residing outside the US, the total carbs are already extracted and listed it separately.
However, if the fiber IMO (isomaltooligosaccharide) present in the ingredients table, then the subtract is only half part of the fiber carbs.
Calculating Net Carbs: Sugar Alcohols
Generally, you can subtract the half part of carbs from sugar alcohols from the whole carbs present on the package’s nutrition label.
Erythritol is an exclusion. If it’s the only sugar alcohol present in the components list, its carbs can be fully subtracted from the entire carbs.
This amount may be different than the number of net carbs listed on the product nutrition label because many companies minus all sugar alcohol and fiber carbs while calculating net carbs.
For example:
A maltitol (sugar substitute) – Atkins sweet label says that it holds 3 grams of net carbs.
However, while subtracting only half the carbs present in sugar alcohols, the net carb content is 8.5 grams: 23 grams (total carbs) – 9 grams (fiber) – 11 grams (sugar alcohols).
11 X 0.5 = 5.5 = 8.5 (total grams of net carbs).
The formula:
Total carbohydrates per portion minus the number of fibers in grams that is soluble and insoluble fiber per serving.
Minus the half number of total sugar alcohols grams if 5 or more from whole carbohydrates
= net carbs
How to track your fitness, nutrition and health data?
Tracking your nutrition and fitness helps while calculating net carbs. Before planning for fat loss and a healthy diet, you need to understand how your body works to fuel.
In fact, you will require to understand completely how and what food provides specific carbohydrates and how they impact your body.
You require to do a lot of research to determine what foods are suitable for your diet. There are also specific foods and exercises which serves to target a different part of your body to lose weight and achieve fitness. It can be hard to tell that guesswork may work or may not work for calculating the net carbs with accuracy.
If you wish to commit to burning your body fat for fuelling your body, then you can keep an online tracker which is the most efficient way to manage the net carb intake. You can take help from food tracker and Chronometer to track your net carbs easily.
Net carbs grams in the food list
Having the right and detailed information of foods helps to calculate net carbs in a proper way. Here is a list of foods know its net carb value.
Vegetables
- Alfalfa sprouts
- Serving Size: ½ cup
- Grams of Net carbs: 0.2
- Artichoke hearts, marinated
- Serving Size: 4 pieces
- Grams of Net carbs: 2
- Artichoke hearts, canned
- Serving Size: 1 heart
- Grams of Net carbs: 1
- Arugula
- Serving Size: 1cup
- Grams of Net carbs: 0.4
- Avocado, Haas
- Serving Size: ½ fruit
- Grams of Net carbs: 1.8
- Beans, green, snap, string, wax
- Serving Size: ½ cup, raw
- Grams of Net carbs: 2.1
- Bok choy (pak choi)
- Serving Size: 1 cup, raw
- Grams of Net carbs: 0.4
- Boston/Bibb lettuce
- Serving Size: 1cup, raw
- Grams of Net carbs: 0.8
- Broccoli florets
- Serving Size: ½ cup
- Grams of Net carbs: 0.8
- Cabbage, green, red, savoy
- Serving Size: ½ cup, shredded
- Grams of Net carbs: 1.1
- Cauliflower florets
- Serving Size: ½ cup
- Grams of Net carbs: 1.4
- Celery
- Serving Size: 1 stalk
- Grams of Net carbs: 0.8
- Celery root (celeriac)
- Serving Size: 1cup, grated
- Grams of Net carbs: 3.5
- Chicory greens
- Serving Size: ½ cup
- Grams of Net carbs: 0.1
- Chinese cabbage
- Serving Size: ½ cup, shredded
- Grams of Net carbs: 0
- Chives
- Serving Size: 1 tablespoon
- Grams of Net carbs: 0.1
- Cucumber
- Serving Size: ½ cup sliced
- Grams of Net carbs: 1
- Daikon radish
- Serving Size: ½ cup
- Grams of Net carbs: 1
- Endive
- Serving Size: ½ cup
- Grams of Net carbs: 0.4
- Escarole
- Serving Size: ½ cup
- Grams of Net carbs: 0.1
- Fennel
- Serving Size: ½ cup
- Grams of Net carbs: 1.8
- Greens, mixed
- Serving Size: 1 cup
- Grams of Net carbs: 0.4
- Iceberg Lettuce
- Serving Size: 1cup
- Grams of Net carbs: 0.2
- Jicama
- Serving Size: ½ cup
- Grams of Net carbs: 2.5
- Loose-leaf lettuce
- Serving Size: 1cup
- Grams of Net carbs: 1
- Mesclun
- Serving Size: 1 cup
- Grams of Net carbs: 0.5
- Mung bean sprouts
- Serving Size: ½ cup
- Grams of Net carbs: 2.1
- Mushrooms, button, fresh
- Serving Size: ½ cup
- Grams of Net carbs: 1.2
- Olives, black
- Serving Size: 5
- Grams of Net carbs: 0.7
- Olives, green
- Serving Size: 5
- Grams of Net carbs: 0
- Onion
- Serving Size: 2 tablespoons, chopped
- Grams of Net carbs: 1.5
- Parsley (and all fresh herbs)
- Serving Size: 1 tablespoon
- Grams of Net carbs: 0.1
- Pepper, green bell
- Serving Size: ½ cup
- Grams of Net carbs: 2.1
- Pepper, red bell
- Serving Size: ½ cup
- Grams of Net carbs: 2.9
- Radicchio
- Serving Size: ½ cup
- Grams of Net carbs: 0.7
- Radishes
- Serving Size: 6
- Grams of Net carbs: 0.5
- Romaine lettuce
- Serving Size: 1cup
- Grams of Net carbs: 0.4
- Scallion/green onion
- Serving Size: ¼ cup
- Grams of Net carbs: 1.2
- Spinach
- Serving Size: 1 cup
- Grams of Net carbs: 0.2
- Tomato
- Serving Size:Â 1 small (3-113g/4oz)
- Grams of Net carbs: 1.2
- Tomato, cherry
- Serving Size: 5
- Grams of Net carbs: 2.2
- Watercress
- Serving Size: ½ cup
- Grams of Net carbs: 0
Cooked vegetables
- Artichoke
- Serving Size: ½ medium
- Grams of Net Carbs: 3.5
- Asparagus
- Serving Size: 6 spears
- Grams of Net carbs: 2.4
- Bamboo shoots, canned, sliced
- Serving Size: ½ cup
- Grams of Net carbs: 1.2
- Beans, green, wax, string, snap
- Serving Size: ½ cup
- Grams of Net carbs: 2.9
- Beet greens
- Serving Size: ½ cup
- Grams of Net carbs: 3.7
- Bok choy (pak choi)
- Serving Size: ½ cup
- Grams of Net carbs: 0.2
- Broccoflower
- Serving Size: ½ cup
- Grams of Net carbs: 2.3
- Broccoli
- Serving Size: ½ cup
- Grams of Net carbs: 1.7
- Broccoli rabe
- Serving Size: ½ cup
- Grams of Net carbs: 2
- Brussels sprouts
- Serving Size: ¼ cup
- Grams of Net carbs: 1.8
- Cabbage, green
- Serving Size: ½ cup
- Grams of Net carbs: 1.6
- Cabbage, red
- Serving Size: ½ cup
- Grams of Net carbs: 2
- Cabbage, savoy
- Serving Size: ½ cup
- Grams of Net carbs: 1.9
- Cardoon
- Serving Size: ½ cup
- Grams of Net carbs: 2.7
- Cauliflower
- Serving Size: ½ cup
- Grams of Net carbs: 0.9
- Celery
- Serving Size: ½ cup
- Grams of Net carbs: 1.2
- Chard, swiss
- Serving Size: ½ cup
- Grams of Net carbs: 1.8
- Chayote
- Serving Size: ½ cup
- Grams of Net carbs: 1.8
- Eggplant
- Serving Size: ½ cup
- Grams of Net carbs: 2
- Escarole
- Serving Size: ½ cup
- Grams of Net carbs: 0.1
- Fennel
- `Serving Size: ½ cup
- Grams of Net carbs: 1.5
- Heart of palm
- Serving Size: 1heart
- Grams of Net carbs: 0.7
- Kale
- Serving Size: ½ cup
- Grams of Net carbs: 2.4
- Kohlrabi
- Serving Size: ¼ cup
- Grams of Net carbs: 2.3
- Leeks
- Serving Size: ½ cup
- Grams of Net carbs: 3.4
- Mushrooms, button
- Serving Size: ¼ cup
- Grams of Net carbs: 2.3
- Mushrooms, shiitake
- Serving Size: ¼ cup
- Grams of Net carbs: 4.4
- Mustard greens
- Serving Size: ½ cup
- Grams of Net carbs: 0.1
- Nopales (cactus pads)
- Serving Size: ½ cup
- Grams of Net carbs: 1
- Okra
- Serving Size: ½ cup
- Grams of Net carbs: 2.4
- Onion
- Serving Size: ¼ cup
- Grams of Net carbs: 4.3
- Peppers, green bell, chopped
- Serving Size: ¼ cup
- Grams of Net carbs: 1.9
- Peppers, red bell, chopped
- Serving Size: ¼ cup
- Grams of Net carbs: 1.9
- Pumpkin
- Serving Size: ¼ cup
- Grams of Net carbs: 2.4
- Rhubarb, unsweetened
- Serving Size: ½ cup
- Grams of Net carbs: 1.7
- Sauerkraut
- Serving Size: ½ cup drained
- Grams of Net Size: 1.2
- Scallions
- Serving Size: ½ cup
- Grams of Net Size: 2.4
- Shallots
- Serving Size: 2 tablespoons
- Grams of Net carbs: 3.1
- Snow peas/snap peas in the pod
- Serving Size: ½ cup
- Grams of Net carbs: 3.4
- Sorrel
- Serving Size: ½ cup
- Grams of Net carbs: 0.2
- Spaghetti Squash
- Serving Size: ¼ cup
- Grams of Net carbs: 2
- Spinach
- Serving Size: ½ cup
- Grams of Net carbs: 2.2
- Summer squash
- Serving Size: ½ cup
- Grams of Net carbs: 2.6
- Tomatillo
- Serving Size: ½ cup
- Grams of Net carbs: 2.6
- Tomato
- Serving Size: ¼ cup
- Grams of Net carbs: 4.3
- Turnips (white), mashed
- Serving Size: ½ cup
- Grams of Net carbs: 3.3
- Water chestnuts
- Serving Size: ¼ cup (canned)
- Grams of Net carbs: 3.5
- Zucchini
- Serving Size: ½ cup
- Grams of Net carbs: 1.5
Dairy & Cheeses
- Blue cheese
- Serving Size: 2 tablespoons
- Grams of Net carbs: 0.4
- Brie
- Serving Size: 28g/1oz
- Grams of Net carbs: 0.1
- Cheddar or Colby
- Serving Size: 28g/1oz
- Grams of Net carbs: 0.4
- Cream cheese
- Serving Size: 2tablespoons
- Grams of Net carbs: 0.8
- Feta
- Serving Size: 28g / 1oz
- Grams of Net carbs: 1.2
- Goat cheese, soft
- Serving Size: 28g / 1oz
- Grams of Net carbs: 0.3
- Gouda
- Serving Size: 28g / 1oz
- Grams of Net carbs: 0.6
- Mozzarella, whole milk
- Serving Size: 28g / 1oz
- Grams of Net carbs: 0.6
- Parmesan
- Serving Size: 28g / 1oz
- Grams of Net carbs: 0.9
- Swiss
- Serving Size: 28g / 1oz
- Grams of Net carbs: 1
- Cottage cheese, 2% fat
- Serving Size: ½ cup
- Grams of Net carbs: 4.1
- Cottage cheese, creamed
- Serving Size: ½ cup
- Grams of Net carbs: 2.8
- Milk, whole, evaporated
- Serving Size: 2 tablespoons
- Grams of Net carbs: 3
- Quark
- Serving Size: 113g/4oz
- Grams of Net carbs: 5
- Ricotta, whole milk
- Serving Size: ½ cup
- Grams of Net carbs: 3.8
- Sour cream
- Serving Size: 1tablespoon
- Grams of Net carbs: 1
- Yogurt, low carb
- Serving Size: 113g / 4oz
- Grams of Net carbs: 3
- Yogurt, plain, unsweetened, whole milk
- Serving Size: 113g / 4oz
- Grams of Net carbs: 5.5
- Yogurt, Greek, plain, unsweetened whole milk
- Serving Size: 113g / 4oz
- Grams of Net carbs: 3.5
- Heavy whipped
- Serving Size: ½ cup
- Grams of Net carbs: 7
- Heavy whipped cream
- Serving Size: ½ cup
- Grams of Net carbs: 3
Fruits
- Blackberries, fresh
- Serving Size: ¼ cup
- Grams of Net carbs: 2.7
- Blackberries, frozen
- Serving Size: ¼ cup
- Grams of Net carbs: 4.1
- Blueberries, fresh
- Serving Size: ¼ cup
- Grams of Net carbs: 4.1
- Blueberries, frozen
- Serving Size: ¼ cup
- Grams of Net carbs: 3.7
- Boysenberries, fresh
- Serving Size: ¼ cup
- Grams of Net carbs: 2.7
- Boysenberries, frozen
- Serving Size: ¼ cup
- Grams of Net carbs: 2.8
- Cherries, sour, fresh
- Serving Size: ¼ cup
- Grams of Net carbs: 2.8
- Cherries, sweet, fresh
- Serving Size: ¼ cup
- Grams of Net carbs: 2.8
- Cranberries, raw
- Serving Size: ¼ cup
- Grams of Net carbs: 2
- Currants, fresh
- Serving Size: ¼ cup
- Grams of Net carbs: 2.5
- Gooseberries, raw
- Serving Size: ½ cup
- Grams of Net carbs: 4.4
- Loganberries, raw
- Serving Size: ¼ cup
- Grams of Net carbs: 2.7
- Melon, cantaloupe balls
- Serving Size: ¼ cup
- Grams of Net carbs: 3.7
- Melon, Crenshaw balls
- Serving Size: ¼ cup
- Grams of Net carbs: 2.3
- Melon, honeydew balls
- Serving Size: ¼ cup
- Grams of Net carbs: 3.6
- Raspberries, fresh
- Serving Size: ¼ cup
- Grams of Net carbs: 1.5
- Raspberries, frozen
- Serving Size: ¼ cup
- Grams of Net carbs: 1.8
- Strawberries, fresh, sliced
- Serving Size: ¼ cup
- Grams of Net carbs: 1.8
- Strawberries, frozen
- Serving Size: ¼ cup
- Grams of Net carbs: 2.6
- Strawberry, fresh
- Serving Size: 1 large
- Grams of Net carbs: 1
Nuts & Seeds
- Almonds
- Serving Size: 24 nuts
- Grams of Net carbs: 2.3
- Almond butter
- Serving Size: 1 tablespoon
- Grams of Net carbs: 2.5
- Almond meal/flour
- Serving Size: ¼ cup
- Grams of Net carbs: 3
- Brazil nuts
- Serving Size: 5 nuts
- Grams of Net carbs: 2
- Cashews
- Serving Size: 9 nuts
- Grams of Net carbs: 4.4
- Cashew butter
- Serving Size: 1 tablespoon
- Grams of Net carbs: 4.1
- Coconut, shredded unsweetened
- Serving Size: ¼ cup
- Grams of Net carbs: 1.3
- Macadamias
- Serving Size: 6 nuts
- Grams of Net carbs: 2
- Macadamias butter
- Serving Size: 1 tablespoon
- Grams of Net carbs: 2.5
- Hazelnuts
- Serving Size: 12 nuts
- Grams of Net carbs: 0.5
- Peanuts
- Serving Size: 22 nuts
- Grams of Net carbs: 1.5
- Peanut butter, natural
- Serving Size: 1 tablespoon
- Grams of Net carbs: 2.4
- Peanut butter, smooth
- Serving Size: 1 tablespoon
- Grams of Net carbs: 2.2
- Pecans
- Serving Size: 10 halves
- Grams of Net carbs: 1.5
- Pine nuts (piñons)
- Serving Size: 2 tablespoons
- Grams of Net carbs: 1.7
- Pistachios
- Serving Size: 25 nuts
- Grams of Net carbs: 2. 5
- Pumpkin seeds, hulled
- Serving Size: 2 tablespoons
- Grams of Net carbs: 2
- Sesame seeds
- Serving Size: 2 tablespoons
- Grams of Net carbs: 1.6
- Soy nuts
- Serving Size: 2 tablespoons
- Grams of Net carbs: 2.7
- Soy nut butter
- Serving Size: 1 tablespoon
- Grams of Net carbs: 3
- Sunflower seeds, hulled
- Serving Size: 2 tablespoons
- Grams of Net carbs: 1.1
- Sunflower seed butter
- Serving Size: 1 tablespoon
- Grams of Net carbs: 0.5
- Tahini (sesame paste)
- Serving Size: 1 tablespoon
- Grams of Net carbs: 0.8
- Walnuts
- Serving Size: 7 halves
- Grams of Net carbs: 1.5
How Many Carbs do you need to eat?
The carbs grams consumption every day also depend on your fitness goal and your level of fitness. It may also depend on your stamina and which type of diet you are following.
Generally, a ketogenic or low carb paleo diet is the best way to slim down and feel super.
However, it’s important to manage the body in an efficient way to burn the stored fat as fuel for the body against carbs. To do this, you should feed your body fewer carbs and more fats.
Therefore, determining the efficient grams of carbs is essential to consume every day. A ketogenic dieter usually eats no more than 35 to 50 grams of carbs per day or 25 to 30 grams of net carbs.
Raspberries
Raspberries are an exceptional source of antioxidants and fiber. A serving of 1/2 cup raspberries provide 7grams of carbohydrates. Out of 7 grams of carb, 4 grams is dietary fiber. Therefore, the net carb calculation happens in the following formula:
- Total carbs: 7 grams – dietary fiber: 4 grams = net carbs: 3 grams.
Spinach
Spinach is provided rich vitamins, minerals, and it is a powerful plant to get the nutrients for a slim and healthy body. You can add it in a collagen shakes. Eating spinach will provide you low fiber and the exact required amount of net carb in every cup of spinach.
- Total carbs: 6.75 grams – dietary fiber 4.32 grams = net carbs 2.43 grams
Avocado
Avocado is one of the healthy fruits and superfoods as it provides delicious taste and nutrients. It provides all minerals, vitamins, healthy fats, fiber, and phytonutrients. It is the best suitable food for the keto diet and low carb diet.
- Total carbs: 6.4 grams – dietary fiber: 5 grams = net carbs: 1.4 grams
Separating Your Carbs
If you wish to stick with a low car diet, then separate your carbs. For example, if you have a daily limit of 30 grams of net carbs, then possibly you may not get them in one meal every day. It will guaranty loads of carbs in a given meal and prevent high blood sugar.
Net Carbs: Pros and Cons
While counting on the net carb, you will have some pros and cons rather than the total carbs.
Advantages
Less restrictive
Counting net carbs help to improve your choices of foods. In spite of avocados, blackberries, and seeds, provide rich fiber, they may reduce the daily intake of total carbs per day and restrict to only 20 grams during ketogenic.
Net carb counting promote intake of high fiber
Consuming high fiber-containing foods helps to boost the fullness in the stomach and reduce blood sugar and calorie consumption. Reducing them may backfire in some cases.
Reduced risk of hypoglycemia
Counting net cabs helps to lower the hypoglycemia risk in people who use insulin. Taking insulin to incorporate all carbs without managing erythritol and high-fiber foods can possibly lead to low blood sugar and hypoglycemia.
Disadvantages
Not 100% perfect
For some people, it may not easy to calculate net carbs with perfect accuracy because of its varying effects of fiber processing, the sugar alcohols combination present in products and specific health response.
May not support type-1 diabetes
While removing fiber carbs helps to prevent low blood sugar problem in type-1 diabetes, whereas other people report that counting all carbs helps to control the blood sugar.
May cause high sugar-free food consumption
Enjoying too much of bars as low net carbs may limit your weight loss and induce high blood sugar and other health problems.
However, counting net carbs is good when you know your health and what works best for your body. As every person have different health, it depends.
Calculating net carbs in an accurate manner helps to prevent the effects on insulin and blood sugar levels. Reducing your carb intake may make you suffer from blood sugar disorder, why counting net carb and getting enough, will help your diet.