Net carbs vs total carbs
On US nutrition labels: net carbs ≈ total carbohydrates minus dietary fiber minus sugar alcohols (often erythritol fully subtracted). This estimates carbs that more directly affect blood sugar.
Fiber-rich whole foods behave differently than refined carbs — but net carbs remain a useful daily budget for insulin resistance and keto-style plans.
Daily targets — three common tiers
Your provider may recommend different numbers based on medications, kidney health, and lab results. These tiers are starting points, not prescriptions.
- Strict keto: ~20g net carbs/day — Dr. Westman-style therapeutic ketosis for diabetes and obesity clinics.
- Insulin resistance / metabolic health: ~50g net carbs/day — our default IR macro plan; balanced and sustainable.
- Moderate low carb: ~100g net carbs/day — maintenance or gradual transition.
Practical label reading
Use our net carb calculator at the grocery store: enter total carbs, fiber, and sugar alcohols from the label. Multiply by servings if you eat more than one.
Watch hidden sugars in sauces, dressings, and "keto" packaged foods. When in doubt, choose whole foods: meat, fish, eggs, leafy greens, olive oil.