Understanding Net Carbs

Firstly, we highly suggest you get our new book, The South African Keto and Intermittent Fasting Cookbook.

It's an invaluable addition to your keto/Banting lifestyle.

You can find it here: The South African Keto and Intermittent Fasting Cookbook

Onto the net carbs...

I'm going to do a series of all the stuff currently on the net carb list, starting from lowest to highest carb.

Recent posts have me realising that some don't understand the concept of net carbs.

Of the Common vegetables, lettuce comes in at the lowest carb. Butter lettuce is 1g net carbs per 100g vs that of iceberg at 1.8g net carbs per 100g. A cup of shredded lettuce weighs around 72g, which means a cup of lettuce net carbs would be between 0.72g and 1.3g net carbs.

#UnderstandingNetCarbs

I will use the above hashtag on the rest of them on facebook, too.

Part 2 of our #understandingnetcarbs series and next on the list is cheddar cheese.

Pretty low carb at 1.3g net carbs per 100g. A whole cup of grated cheddar weighs around 235g, which would equate to under 3.1g net carbs per cup. Just remember though that it contains 1 third of it's weight in fat and a quarter of it's weight in protein - which is excellent if you're vegetarian 😁

Part 3 on the series of #understandingnetcarbs is Spinach.

Per 100g whether cooked or raw, is 1.4g net carbs. (Some of the veg carbs change according to how you cook it, so bare that in mind for future)

1 cup of raw chopped spinach weighs around 30g which would only be around 0.4g net carbs. 

1 cup boiled spinach, drained, would weigh around 180g, which would equate to 2.5g net carbs.

Really hope this helps some, and remember:

You're allotted +-25g net carbs to "spend" per day. Spend it wisely 😁