Nutrition Facts Labels List A Breakdown Of The Total Carbohydrate From Dietary Fiber Sugars And Sugar Alcohols This Can Be Confusing
On Nutrition Facts food labels, the grams of dietary fiber are already included in the total carbohydrate count, but because fiber is a type of carbohydrate that your body cant digest, the fiber does not increase your blood sugar levels. You may subtract the grams of fiber from the total carbohydrate. View this example Nutrition Facts label showing fiber.
On a nutrition food label, subtract the fiber from the total carbohydrate amount.
When you read food labels, the grams of sugar are already included in the total carbohydrate amount, so you do not need to count this sugar amount separately. The grams of sugar listed include both natural sugars, from fruit or milk, and added sugars.
On a nutrition food label, the total carbohydrate includes the sugar.
Some Nutrition Facts labels may also list sugar alcohols under total carbohydrate. Sugar alcohols may be found in products that are labeled sugar-free or no sugar added. But dont be fooled sugar alcohols are still a form of carbohydrate, and they still affect your blood sugar levels, if not as dramatically. Usually about half of the sugar alcohol is counted as carbohydrate. Learn more about counting sugar alcohols.
When counting carbohydrates, include half of the sugar from the sugar alcohol.
View an example of a Nutrition Facts label showing how to count sugar alcohols.
Beans And Starchy Vegetables
If you have room in your carb allotment, beans, and starchier vegetables are an excellent choice because they tend to be very nutrient-dense compared to other higher-carb foods. In addition, beans have a lot of slowly-digested carbohydrates and resistant starch.A half-cup of beans contains approximately 15 grams of carb, with the exception of soybeans.
Starchy vegetables vary in their carb content and some numbers might surprise you. For example, a half cup serving of mashed potatoes contains about 15 grams of carb per serving. The serving size of starchy vegetables and size will also vary the carbohydrate count. For example, thick cut potatoe fries will have more carbohydrates per piece as opposed to thinner sliced ones. In general, one 3-ounce potato contains about 15 grams of carbohydrate.
How To Count Net Carbs In Whole Foods
Now, calculating the net carbs in whole food, like an avocado, is easy.
You simply subtract the number of fiber grams from the total carbohydrates.
For example:
A regular size avocado weighs about 200g and has around 17 grams of carbs. But, 13 of these carbs are fiber.
If you subtract 13 from 17 you get four.
That means that there are only four net carbs in the avocado.
Recommended Reading: Should I Count Calories Or Carbs
How Do I Calculate Net Carbs
To figure out how to calculate net carbs, lets take a look at a simple U.S. nutrition label:
The two values that you will be focusing on to calculate the net carb content of foods are Total Carbohydrate and Dietary Fiber. Total sugars and added sugars dont matter as much because they dont give you all the info you need to find the net carbs.
To find the net carb content of any food item, you will subtract the number of grams of Dietary Fiber from the number of grams of Total Carbohydrate.
To put this in another way:
Total Carbs Fiber = Net Carbs
For this particular food label, you would calculate net carbs with this simple equation:
37 grams of total carbs 4 grams of dietary fiber = 33 grams of net carbs per serving
Keep in mind that this indicates the number of net carbs per serving .
If you need help tracking your net carbs throughout the day, try using a macro tracking app like MyFitnessPal or Cronometer instead. You can find out how to use these apps to track your carbs and net carbs on keto by using this free guide.
P.S. Have a look at the Keto Academy, our foolproof 30-day keto meal planner. It has all the tools, information, and recipes needed for you to succeed.
+ The food will always fit to your macros and cooking preferences!
How Your Body Handles Sugar Alcohol Carbs
Sugar alcohols are processed similarly to fiber, with a few important differences.
Many sugar alcohols are only partially absorbed in the small intestine, and there is a lot of variation among different types.
Researchers report the small intestine absorbs 290% of sugar alcohols. However, some are only briefly absorbed into the bloodstream and then excreted in urine .
In addition, these sugar alcohols can have varying effects on blood sugar and insulin levels, although all are considerably lower than sugar.
Here is a list of the glycemic and insulin indexes for the most common sugar alcohols. By comparison, glucoses glycemic and insulin index are both 100 (
24 ).
Importantly, the controlled studies on sugar alcohols involved fewer than 10 people, and blood sugar levels werent always tested.
Overall, sugar alcohols dont seem to have a major effect on blood sugar and insulin levels, but individual responses may vary, especially among those with diabetes or prediabetes.
Summary:
The absorption and fermentation of sugar alcohols vary widely. With the exception of erythritol, most are capable of raising blood sugar and insulin at least slightly.
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Getting Started With Carb Counting
Carb counting may help many people with diabetes to maintain steady blood sugar levels. However, it is only one way to manage diabetes.
Before trying carb counting, people should always speak with a nutritionist, diabetes educator, or doctor to determine:
- whether carb counting is appropriate
- the recommended daily allowance for carbohydrates
- which foods they recommend
Different people will require different amounts of carbohydrates depending on the type and severity of diabetes they have.
Speak to your doctor about the ideal calorie and carbohydrate intake.
Connect With Your Healthcare Provider
In order to count carbs, you should have a target or a goal in mind. The amount of carbohydrate you should consume per day will depend on a variety of factors, such as your calorie needs , activity level, your typical eating pattern, food likes or dislikes, and your medical condition.
Most Americans consume around 45%65% of their calories from carbohydrates, but this amount isn’t ideal for everyone. For example, people with type 2 diabetes may benefit from eating a consistent lower carbohydrate diet tailored for weight loss. Your healthcare provider may be able to refer you to a registered dietitian with expertise in your medical condition or in reaching your wellness goal.
Together you and your provider can determine the right number of carbs for you to consume throughout the day. Additionally, an R.D. can help you to learn more about foods that are high in carbs and those that are low in carbs. They can also help you learn to find the healthiest foods within each category.
Lastly, your healthcare provider can tell you how counting carbs will affect your overall health which can help you to stay motivated if or when the process becomes frustrating.
Also Check: How Many Carbs In An English Muffin
If Youre Living With Type 1 Diabetes Carbohydrate Counting Or Carb Counting Is An Effective Way Of Managing Your Blood Sugar Levels It Means That Your Insulin Dose Can Be Individually Matched To The Amount Of Carbohydrate You Eat And Drink
Being aware of the amount of carbs in food and drinks is important for everyone with diabetes, but carb counting is really helpful if you use basal and bolus insulin.
Although carb counting does take up a lot of time and effort, once you’ve got the hang of it, it can lead to better blood sugar control and more flexibility when you eat. It doesn’t mean total freedom but does mean that special occasions and treats can be more easily looked after so you can adjust your insulin to match.
How Much Carbohydrate Is Found In The Foods I Eat
There are many resources you can use to count carbohydrates:
- Nutrition Facts food labels on packaged foods list the total grams of carbohydrate.
- The American Diabetes Association Exchange Lists for Meal Planning: Choose Your Foods lists grams of carbohydrate per exchange serving size. In this system, one carbohydrate exchange serving equals 15 grams of carbohydrate.
- Carbohydrate counting and food composition books are available. These resources can also be found online.
- Some cookbooks are available that provide nutrition information.
- Many restaurant chains, including fast food outlets, have brochures available that list nutrition information for each of their offerings. This nutrition information often includes the amount of carbohydrates and will save you from having to make your own calculations.
- Computer software programs for hand-held devices.
- Some insulin pumps.
Also Check: How Many Calories Is 3 Eggs
How Do I Understand More About Carbohydrate Counting
The best way to learn carbohydrate counting is to take part in a carbohydrate counting course.
If you are on insulin, would like to go on a carbohydrate counting course and have not been on one of these courses in recent years, your GP, diabetes consultant or diabetes specialist nurse can refer you onto one of these courses.
Examples of nationwide carbohydrate counting courses include:
Your diabetes health team should also be able to arrange one-to-one guidance on carbohydrate counting if you need help at any time.
The Low Carb Program is an online education program launched by Diabetes.co.uk that explains the impact of carbohydrates on blood glucose levels.
How Do You Count Carbs For A Diabetic
Maintaining healthy normal stable levels of blood sugar is vitally important for anyone that has type 1 or 2 diabetes.
Many diabetics also test their blood sugars following certain foods to see how they, as an individual, react. For example, the sweeteners in many low-carb or keto bars may not affect the majority of consumers, but for some, sweeteners may make their blood glucose skyrocket.
Since one of the best-known ways to maintain good blood sugar levels is through low-carb consumption, its a no-brainer that the keto diet and the practice of carb counting are extremely beneficial to diabetics.
The ideal carb intake for those with diabetes is somewhat controversial yet studies have shown incredible improvements in blood sugar levels and weight loss among diabetics who were limited to 20 grams of carbs per day.
With this said, it is always recommended to consult your medical doctor prior to making any dietary change, particularly if you have any existing medical conditions.
Read Also: Calories In 1 2 Small Avocado
Why Do You Need To Count Carbs
Carb counting is regularly used by those who need to control their blood glucose quite tightly such as those with type 1 diabetes or type 2 diabetes, those who want/need to be in nutritional ketosis, to help reverse insulin resistance, and those who want to control their hunger and fat-burning ability.
But whether you are needing to limit carbs for medical reasons or weight loss, the only way to do so is by actively counting carbs in foods and the quantities of those foods you choose to consume.
What Counts As A Low Carb Diet
Theres no clear definition of exactly what constitutes a low carb diet, and whats low for one person may not be low for the next.
An individuals optimal carb intake depends on their age, gender, body composition, activity levels, personal preference, food culture, and current metabolic health.
People who are physically active and have more muscle mass can tolerate a lot more carbs than people who are sedentary. This particularly applies to those who do a lot of high intensity exercise, like lifting weights or sprinting.
Metabolic health is also a very important factor. When people develop metabolic syndrome, obesity, or type 2 diabetes, their carb needs change.
People who fall into these categories are less able to tolerate a lot of of carbs.
Summary
The optimal carb intake varies between individuals, depending on activity levels, current metabolic health, and many other factors.
Read Also: How Many Carbs In Salsa
Buyer Beware Net Carb Claims By Food Marketers
This fact leads to the final reason that I recommend counting total carbs, and not net carbs.
That reason is truth in marketing.
If it isnt already, net carbs will soon be a marketing strategy used by food manufacturers.
One unfortunate example I found was this product.
The unfortunate part is that I found it in the diabetes care section of my local pharmacy.
On the front of the package, it states that there is only one net carb per serving.
But if you flip the box over, you see that the company had to do some pretty tricky math to get the total carb count of 21 down to one net carb.
You can see that they took the total carbs and then subtracted the fiber grams, maltitol , and also some other carbs.
The other carbs have an asterisk next to it.
That asterisk tells you that nine carbs in the food are what they call, Non-Factor. I cant say that I understand that to be an official term, and I would say this math is iffy at best.
Set Your Own Carb Fat And Protein Goals With Our Free Macro Calculator
The keto calculator will help you set your carb limits, your protein targets and your fat limits.
- Carbs – set your limit. 20g is keto, 50g is low-carb, 100g is moderate low-carb
- Protein– is a target. The amount required by each individual will vary depending on your level of activity
- Fat – is a limit. It is a myth that a keto diet should be based on high excessive amounts of fat. The calculator will show you the MAXIMUM fat each day.
Recommended Reading: Sugar Free Low Carb Cookies
Where To Find Carb Counts
For foods that have nutrition labels, determining carb counts is easy. Just look on the label for âtotal carbohydrates.â Also, note the number of grams of fiber. Some people subtract the fiber grams from the carb grams and use ânet carbsâ as their total. This is because fiber isnât digested into energy, or calories, in the same way as carbs.
For foods that donât have a label, like fresh fruit, there are many places to find carb counts. Some reliable options include apps like MyFitnessPal or LoseIt! and the Department of Agriculture FoodData Central database.
Restaurant chains with more than 20 locations will generally have nutritional information, including carb counts, for their menu items available upon request.
Gather Tools To Measure Food
It may sound obvious, but you can’t determine the amount of carbohydrate in a portion of food unless you know how much of the food you are going to consume.
Measuring tools are essential for this vital step, especially when you first start out. It is very common for people to think they know about how much a tablespoon or half a cup or six inches is, but often their estimates are inaccurate.
Handy tools include measuring cups and spoons and a kitchen scale .
Also Check: 1200 Calorie Diet Food List
To Best Control Your Blood Sugar:
- Eat three meals a day, roughly 46 hours apart.
- Do not skip meals.
- Try to consistently eat the same amount of carbohydrate at each meal.
Counting calories might be something youve already done at one time or another in your life. Counting carbohydrates may be something new to you. So why is counting carbohydrates so important when you have diabetes?
Eating 2050 Grams Per Day
This is where the low carb diet has bigger effects on metabolism. This is a possible range for people who want to lose weight fast, or have metabolic problems, obesity, or diabetes.
When eating less than 50 grams per day, the body will go into ketosis, supplying energy for the brain via so-called ketone bodies. This is likely to dampen your appetite and cause you to lose weight automatically.
Carbs you can eat include:
- some berries, maybe with whipped cream
- trace carbs from other foods, like avocados, nuts, and seeds
Be aware that a low carb diet doesnt mean its a no-carb diet. Theres room for plenty of low carb vegetables.
Read Also: How Many Carbs In Egg Drop Soup
What Exactly Are Net Carbs
What are net carbs and how are they calculated?
Well, net carbs are sometimes called impact carbs because they are the carbohydrates that your body can digest.
Therefore they are the ones that can impact your blood glucose and insulin levels.
So, when we define net carbs in that way, it implies that some carbs resist digestion and that is true.
For instance, fiber along with certain sugar alcohols are not easily or completely digested by your body, so their impact on your blood glucose is not as significant.
Tip #: Recognise Where Carbs Hide
Carbohydrates are easily hidden in sauces, dressings, and other condiments, especially those that have been sweetened. Its one of the reasons that I strongly advocate for making your own homemade low-carb sauces.
Sweetened yogurts and milk are also high in carbohydrates so reading the nutritional label on these items is a must!
And if you think the only sugar you need to look for is … sugar, think again There are over 50 names of sugar and the sneaky food manufacturers will use a variety of sugars so they fall lower in the list of ingredients to confuse you.
So honey, agave, fruit crystals, fruit syrup, apple concentrate, organic coconut nectar, HFCS, corn syrup solids, beet sugar … they’re all sugar.
It’s called “confusion marketing”.
Sugar is sugar no matter what you call it.
Libby Jenkinson, MPS
Also Check: Calories Needed To Maintain Weight
