The basics of a healthy diet sound simple: eat plenty of fruits and vegetables, drink enough water, and consume a balance of protein, fat, and carbohydrates.
But figuring out exactly what that balance should be can be confusing, especially when it comes to carbohydrates, which is why some people track “net carbs” instead of just total carbs.
Tracking your macronutrients (macros) is a useful way to analyze your daily food choices. macroProteins, which include fats, proteins, and carbohydrates, provide the fuel needed for all bodily activities, including automatic functions. digestion and Immune response.
Checking your total carb intake and calculating net carbs can take your macro tracking to the next level. Here’s what you need to know about what net carbs are, how to calculate them, and why you should calculate them.
Understanding Net Carbs
Net Carbs A term that refers to the total amount of fully digestible carbohydrates in a particular food, calculated as the total grams of carbohydrate minus the grams of fiber and half the grams of sugar alcohols.
Fiber and sugar alcohols are both types of carbohydrates. Affects blood sugar levels As with other types of carbohydrates, those managing their blood sugar levels may find it useful to keep a more detailed record of carbohydrates, fiber, and sugar alcohols to compare with their blood sugar levels.
In addition, dietary fiber is found in foods with varying levels of fiber. Fiber intake It affects appetite, satiety and weight loss efforts. Low fiber intake It’s an important nutrient for most Americans, and for us. Health and, according to recent studies, longevity.
Tracking your total carbohydrate intake means measuring all types of carbohydrates you consume throughout the day. If you look at your MyFitnessPal nutrition page, you’ll see that it tracks the total carbohydrates in a food. You can use this measurement as a starting point for calculating your net carbs.
How the body digests different types of carbohydrates
Carbohydrates are converted into sugarsIt enters the bloodstream and provides quick energy that the body can use immediately.
But there are different kinds carbohydrates And they don’t all break down the same way.
Foods high in simple sugars and simple carbohydrates, such as soda, candy, and sweet baked goods, are digested very quickly. The sugar in these foods enters the bloodstream quickly. Blood sugar levels rise rapidly.
Complex carbohydrates, such as vegetables, fruits, and whole grains, take longer to break down and often contain fiber. Fiber is a carbohydrate, but Not completely broken down during digestionInstead, it helps the intestines eliminate waste products through bowel movements.
Complex carbohydrates Slower release of sugar into the bloodstreamSimilarly, foods sweetened with sugar alcohols instead of simple sugars Does not spike blood sugar levels Just like regular sugar.
Insoluble and Soluble Fiber Carbohydrates
Tracking your net carbs can help you understand how much fiber you’re eating and if you’re getting enough. A diet high in fiber: Helps improve health and weight management. The problem is, Most Americans Not getting the recommended amount of dietary fiber per day.
Dietary fiber is a type of carbohydrateFiber is not used for fuel. It is difficult to digest, so it passes through the body and is eventually excreted.
There are two types of fibers. Soluble and insolubleHowever, these are not listed separately on the nutrition label. The “dietary fiber” heading on a food’s nutrition label includes both soluble and insoluble dietary fiber.
Insoluble fiber cannot be absorbed or broken down. Helps eliminate waste It is excreted from the intestinal tract and prevents constipation. Soluble fiber is also not absorbed. Instead, it dissolves and forms a sticky substance. Soluble fiber slows the absorption of glucose, Helps control blood sugar levels.
To calculate net carbs, subtract the total grams of fiber from the total grams of carbohydrates.
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Sugar alcohol carbohydrates
Sugar alcohols It is a sweetener used in a variety of foods. Food manufacturers are not usually required It doesn’t have to be listed on the nutritional information, but some do. If it isn’t listed, check the ingredients list. It’s basically a flavoring. Half the calories of sugar.
Despite the name, sugar alcohols are neither sugar nor alcohol. Types of Carbohydrates.
Sugar alcohols that commonly end in “-ol” (a good indicator that they are sugar alcohols) include:
- Xylitol
- Erythritol
- Sorbitol
- Maltitol
Sugar alcohols are different From artificial sweeteners Saccharin or AspartameIt’s completely synthetic. As sweet as or sweeter than regular sugar and Low in calories.
Sugar alcohols are Generally considered safe You can eat it, but if you eat too much (15 grams or more per day) can Causes indigestionSugar alcohols are not broken down in the intestines and are fermented. Gas, bloating, diarrhea.
Regular consumption of sugar alcohols in excess can pose health risks.
In 2023, a study found Consuming the sugar alcohol erythritol has been shown to increase the risk of blood clots and heart disease. Animal studies to be published in 2023 They suggested a possible link between erythritol and liver cancer in mice and humans.
Generally, about 10-15 grams of sugar alcohols per day. A registered dietitian can help you determine the safest amount for you.
How to Calculate Net Carbs
Calculating net carbs isn’t difficult. Net Carbs Look at the amount of dietary fiber and sugar alcohols listed on the nutritional information label and subtract those two numbers. Total carbohydrates listed on the label.
The ADA warns that you can’t fully know how fiber, carbohydrates, and sugar alcohols affect your blood sugar levels unless you know exactly what types are in the foods you’re eating.
If you have diabetes or prediabetes, ask your doctor whether you should count net carbs, track carbs and fiber separately, or rely on total carbs.
How many net carbs per day is appropriate?
There are no reliable recommendations for net carbohydrate intake. It is considered a marketing term, not a scientific one. Only commercial companies such as Atkins and Diet Doctor make these recommendations.
The FDA doesn’t accept net carbs as a measurement, and neither does the American Diabetes Association.
If you are consulting a nutritionist or doctor, they can advise you on the best way to calculate your daily carbs and net carbs, as well as the best foods, macro balances, portion sizes and more for your health needs.
Conclusion
Tracking your macros and checking your daily fiber intake can help. Weight loss Or you can achieve your fitness goals. And increasing fiber in your diet can help. Improve your health in many ways.
MyFitnessPal displays your carb intake and fiber intake, making it easy to calculate the total amount of carbohydrates and grams of fiber you’re consuming.
Start tracking your total carbs, net carbs and macros MyFitnessPal App today!
Originally uploaded on December 27, 2016 | Updated on July 29, 2024
