Net carbs refer to the amount of carbs absorbed by the body, they may also be referred to as digestible or impact carbs. When we eat food that contains carbs, most will be broken down into individual sugar units by the enzymes in our small intestine. The body is only able to absorb individual sugar units. Carbs that include fiber and sugar alcohols, can only be partially broken down. Therefore, your body is unable to absorb all of them. Most fiber and sugar alcohols can be subtracted from the total carbs to give you net carbs.
Calculating Net Carbs in Whole Foods
Whole foods contain natural fiber, so you simply subtract fiber from the total carbs.
A medium sized Avocado contains 17.1 grams of carbs and 13.5 grams of fiber.
So, 17.1 minus 13.5, gives us a net carbs of 3.6 grams.
Calculating Net Carbs in Processed Foods
Most fiber can be subtracted from total carbs unless the fiber is Isomaltooligosaccharide (IMO) is in the ingredients list, subtract only half of the fiber carbs.
Calculating Net Carbs from Sugar Alcohols
Most of the time you can subtract half of the carbs from sugar alcohols, from total carbs. If the sugar alcohol is Erythritol you can subtract all its carbs.
*** These calculations are Not 100% accurate, it is not possible to come up with an exact calculation of how everyone’s body processes fiber. ***
The information in this post was researched @ https://www.healthline.com/nutrition/net-carbs#TOC_TITLE_HDR_5