Are "Net Carbs" Real?

Hey there, it's Joseph Onesti, your Type 2 Mentor, and I'm diving into a topic that keeps popping up in my work with clients: net carbs. Now, let me clarify right off the bat—I'm not a physician, so this isn't medical advice, just my thoughts and experiences.

When it comes to managing type 2 diabetes and achieving significant weight loss, reducing carbs is often a key focus. Why? Because carbs spike blood sugar, which in turn spikes insulin—a double-edged sword in the world of metabolic health.

Now, the term "net carbs" is a hot topic, mostly buzzing within the keto community. But here's the thing: while reducing carbs and keto might seem like close relatives, they're not necessarily the same game. My clients aren't always aiming to be in ketosis 24/7; instead, we're after metabolic flexibility.

So, let's talk about net carbs. I've conducted my own experiments, tinkering with pre and post-meal measurements using products labeled as "zero net carbs." And guess what? They still bump up blood sugar. At least they bump up mine. Maybe not as much as they would have without the artificial sweeteners or the added fiber but the increase is still there. Most of these products are heavily processed, wreaking potential havoc on our bodies, especially our microbiomes.

Now, the ketogenic approach often sets the net carb limit at under 30 or even 20 grams per day. In my program, we don’t count carbs, calories or anything else. Our goal is metabolic flexibility and wellness. Whole foods with carbs and fiber are where the notion of net carbs make more sense to me.

Eating an apple instead of drinking apple juice illustrates the difference. The apple comes wrapped in fiber where as the juice may have two problems: The loss of the fiber and the sugar content of several apples No matter how much extra fiber you add, you can’t offset all that sugar!.

I'm all about natural, whole foods. Those ultra-processed "keto Krap" products? Not my jam. They often rely on added fiber and questionable sweeteners, not to mention harmful seed oils.

So there is more to it than subtracting the grams of fiber from the grams of carbohydrates.

But here's an interesting tidbit: it's not just about the numbers on the label. How you structure your meals matters too. Starting with veggies, which are fiber-rich, followed by protein, fat, and then carbs, can mitigate their impact.

But let's be real—net carbs aren't a magic bullet. And while being fat-adapted has its perks, it doesn't guarantee you're torching body fat. It could just mean you're burning the fat in your diet.

So, bottom line? Net carbs have their time and place, especially in the realm of whole foods. But in my program, we're not crunching numbers. We're focusing on nourishing, wholesome eating habits.

So there you have it—my take on the not-so-simple world of net carbs. I'm Joseph Onesta, your Type 2 Mentor, hoping you found some nuggets of wisdom in this discussion. Let's keep it real—net carbs might not be as straightforward as they seem.