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Carbohydrate Confusion Continues
Net carbs? Low carb? Confusion stalks the grocery, as
we wonder how many net carbs we need and whether low carb
is the way to go.
Just a short time ago, making a choice at the sandwich shop
was fairly simple – do you want white or whole grain
bread? Turkey or tuna? Extra mayo or not? The diet-weary among
us probably knew which choice provided more fiber, more omega-3
fatty acids, more fat, etc. But today? Now we're asked
if we want bread with that sandwich! And the new carb language
leaves many of us more than challenged. What does ‘net
carbs' actually mean? How about ‘Effective Carb
Count' and ‘Net Impact Carbs?'
Ask the Experts
In the past if we asked the watchdogs for food label claims
– the Food and Drug Administration (FDA) – what
these terms meant, we could quickly get a chart outlining
the terms and their specific, allowed meanings. Today, however,
there are no approved definitions for the new terms used to
describe carbohydrate content. There isn't even a legal
definition for the term ‘low carbohydrate.'
So while the FDA scrambles to ensure that these terms are
being used in a manner consistent with other nutrient content
labeling claims, we'll provide you with a short overview
as to what they seem to mean, and what to look for when choosing
carbohydrate-containing foods.
Doing the Math
Since there is no official definition for ‘net carbohydrates'
or its relatives, exactly what these terms mean may differ
from product to product. But in general, they're defined
as total carbohydrates minus the carbohydrates used in the
product that don't affect blood sugar, such as fiber
or sugar alcohols. Indeed, these terms were coined as a way
to distinguish carbohydrate-containing foods that have less
impact on blood sugars.
After we eat carbohydrates like starch or sugar, blood sugar
(glucose) rises as insulin is released to move the glucose
into the cell (a necessary process to produce energy to run
the body, by the way). But when starch and/or sugar are replaced
with fiber, sugar alcohols (e.g., sorbitol, xylitol, mannitol,
maltitol, isomalt, erythritol), glycerine, or sugar substitutes,
the product contains fewer carbohydrates that affect blood
sugar. To get the net carbohydrate value, manufacturers subtract
the grams of fiber, sugar alcohols and glycerine from the
product's grams of total carbohydrates.
Example: Here's
how a popular low carbohydrate candy bar figures its net
carbohydrates:
25 g total carbohydrate
– 11 g fiber – 3 g sugar alcohol – 9 g
glycerine = 2 net carbs
Keep in mind, however, that just because something is lower
in carbohydrates, it's not necessarily lower in calories.
Sometimes carbohydrates are replaced with protein or fat,
which may actually increase the calorie content. The low carbohydrate
candy bar above contains 220 calories, only 10 less than a
similar, regular (and better-tasting, in our opinion) candy
bar!
Choosing the Best
If you're insulin resistant, have diabetes or some
other blood sugar control challenge, it's important
to manage your carbohydrate intake. But there's more
to choosing healthy foods than their carbohydrate count. Research
shows that a diet rich in whole foods– that aren't
carbohydrate modified – such as fruits, vegetables and
complex carbohydrates (whole grains and legumes) are the best
choices for long, healthy lives at healthy weights. Read our
FitBriefing on low carb dieting
and weight loss.
In addition, eating at least three balanced meals and a snack
or two a day is what most active people need to feel well.
That means including protein, fat and a healthy amount of
complex carbohydrates in your meals (see the Plate
Model for Healthy Eating for more information).
If you do decide to use foods that have been modified to
reduce their carbohydrate content, consider these tips to
choose wisely.
-
Choose higher-fiber items. Fiber is essentially a calorie-free
carbohydrate that actually helps control blood sugar swings.
-
Check the overall nutrient content. Does the product
contain reasonable amounts of saturated fat or sodium?
These ingredients are often added to improve taste in
modified foods.
-
Eat mindfully, using internal cues for hunger and satisfaction.
One of the biggest pitfalls of ‘diet' foods
is the mindset that they're ‘free.'
But some modified carbohydrate foods contain more calories
than the original, and if they're high in sugar
alcohols like sorbitol and mannitol, they can have a laxative
effect when eaten in large quantities.
Finally, here's one great tip for eating well when
eating fewer carbohydrates: Forget net carbs and low carb
-- enjoy the real thing in smaller portion sizes!
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©2007
Green Mountain at Fox Run, Ludlow, Vermont. This information
is the property of Green Mountain at Fox Run. Permission
to use single copies for personal, noncommercial use is
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