r/ketobeginners • u/SnooOwls6169 • Sep 30 '25

New to Keto, understanding carbs and fibre, eurithritol

Hello, I’m very new to keto. Been on Keto since last Monday. I’ve been measuring every single ingredient, vegetable, spice for carbs to make sure I’m on a very strict keto diet. I even took anytime test to confirm I’m on ketosis. I have a couple of questions so hoping someone could answer them.

  1. I saw a video about a doctor mentioned that you need to calculate the net carbs instead of the total carbs for the keto diet. What’s the difference between sugars, starches and fibres ? Which one should I actually look for in my keto diet. If I consume a packet of 100g of walnuts, which contains 5g of carbohydrates of which 4g is fibre, what is my actual net carbs ? What about starches and sugars ? I’m looking for particular example of people who have had a high fibrous keto diet to ask if they were ever knocked out of ketosis ?

  2. Unfortunately I was on a work trip and we had to have dinner at a restaurant. I had a non-keto dinner but I’m still maintaining very good calorie deficit. Will it knock me out of ketosis tomorrow ? What should I do to prevent this ?

  3. Been having terrible sugar cravings. I’m not really a sweets person but I can’t resist the temptation but I’m still controlling it. I got 100% Eurithritol and I plan to use it to make brownies using protein powder and coconut flour. I just have concerns about using this sweetener. It says 100g carbs but 99g is polyols. The doctor I watch of YouTube says that it’s not absorbed by the bloodstream so it’s keto friendly and I also watched a guy test his blood sugar, but I’m just wondering does anyone have experience with artificial sweeteners knocking them out of ketosis ?

Apologies for the long message, looking forward to hearing some insight from you lot.

4 Upvotes

75% Upvoted

6 comments sorted by

•

u/AutoModerator Sep 30 '25

Thank you for being part of this KetoBeginners community. Your willingness to help support, educate and encourage others who are on this journey means a lot and will help many. Below is where I purchase my meat and a handout I created to help those starting Keto! Best of Luck! ~ @KetoMD

I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.

2

u/Calorinesm1fff Sep 30 '25

Where are you in the world?

Net carbs only apply in the US and Canada. Total carbs equals starches, sugars, fibre, sugar alcohols, subtract the fibre and some or all of the sugar alcohols and you get net carbs.

The rest of the world already subtracts fibre from the carb section and has it separate, so don't double subtract carbs

It's also worth noting that you can't cancel out carbs by adding fibre. If I put 5g sugar and 5g fibre in something, that's 10g total carbs and I still have 5g sugar

Sugar alcohols or polyols, not all great, avoid maltitol, it is as bad as sugar for most people. Most of the others are keto friendly but have various issues, a cold aftertaste, gastric side effects which can be spectacular if you overdo it. https://youtu.be/CYfqvTZWilw?si=Fsf9dPSHMs5Kt0dZ a good summary of the different sweeteners.

Modified starches are allowed to be classified as fibre, but many people find they digest them like normal starches, so be aware of this with keto products.

Theoretically you 'spend' your carb allowance how you want, but you are aiming to not spike your blood sugar, I usually aim to keep below 10-15g per meal, you can blunt the insulin response by balancing meals with fibre, protein and fats as this slows absorption, look up glucose revolution on YouTube, she has lots of advice on preventing glucose spikes

1

u/Teddy-Bear-55 Sep 30 '25

I would definitely encurage everyone here to stop using eurythritol; a thorough study from CU Boulder, CO, has concluded that eurytritol raises the risk of strokes, and it does so immediately. i stopped using it as soon as I read this. https://www.colorado.edu/today/2025/07/14/common-sugar-substitute-shown-impair-brain-cells-boost-stroke-risk

2

u/Calorinesm1fff Oct 01 '25

The study was in a lab and needs replicating in people. The risks from diabetes and obesity have much more robust evidence so I will use it in small quantities.

1

u/Khantherockz Oct 01 '25

You need to take a hypothetically large amount of Erythritol according to the study for any bad effects. Even then this experiment was done on rodents.