What’s the Meaning of Net Carbs and How to Count Them
You may have heard the term ‘net carbs’, or
noticed it on food labels. If you’re not sure what they are and how net
carbs differ from other types of carbs, we are here to clear it up for
you. Firstly, it is important to note that the term ‘net carbs’ isn't
officially recognized or agreed upon by nutrition experts. Moreover,
calculating how many net carbs your body absorbs can be a confusing
task.
However, knowing the science behind net
carbs and being aware of how your body processes different kinds of
carbs can help you keep your blood sugar in check, promotes weight loss,
and makes achieving other health goals much easier. This article will
explain what net carbs are and how they influence your health. We also
discuss the pros and cons of counting net carbs.
The role of carbohydrates
To understand net carbs, it’s important to know the basic functions of
carbohydrates first. They are the body’s main source of energy.
"Carbohydrates are macronutrients, meaning they are one of the three
main ways the body obtains energy or calories," explains Paige Smathers,
a registered dietitian.
There are three macronutrients: carbohydrates, proteins, and fats.
Macronutrients are essential for the body, and we require large amounts
of them. All macronutrients must be obtained through food, as the body
cannot produce them on its own.
As we mentioned, carbohydrates are the
body’s preferred source of energy. Protein is used to build muscle
tissue, and makeup enzymes while fat is utilized for cell growth and
energy storage. By eating carbohydrates, we save other macronutrients,
and this way proteins and fats can be used for their primary purpose.
Not all carbohydrates are equal
Carbohydrates fall into three categories: starches, sugar, and fiber.
Dietary fiber comes from fruits, vegetables, and grains. Fiber is known
for its many health benefits, but it cannot be fully digested by the
human body. As for sugar, there are naturally-occurring sugars in fruit
and milk, as well as added sugar found in processed foods.
Carbohydrates can also be divided into simple and complex. Simple
carbohydrates are easily absorbed by the body, and they tend to taste
sweeter than their complex counterparts. Fruits, for example, contain a
lot of simple carbohydrates, hence their sweet taste. The same is true
for honey.
Foods that contain complex carbohydrates, on the other hand, tend to
have more fiber. Examples of such foods are potatoes, rice, wheat,
squash, and beans.
What are net carbs?
Now that you have a general idea of the role of carbohydrates and their
different types, net carbs are easier to define. Net carbs are the
actual amount of carbohydrates that your body digests and absorbs from
food. They are also sometimes referred to as digestible- or impact
carbs.
When you eat carb-rich food, most of the carbs are broken down into
individual sugar units with the help of the enzymes produced in your
small intestine. Some carbs, however, cannot be broken down into
individual sugars, and others can be broken down or absorbed only
partially, like fiber and sugar alcohol.
Therefore, to calculate the net carbs you consumed, you can subtract the
fiber and sugar alcohol from the total carbohydrates listed on a food
label. In whole foods, you would calculate the net carbs by subtracting
the fiber from the total amount of carbohydrates.
The pros and cons of counting net carbs
The main advantage of the practice of counting net carbs is that it can
promote a higher fiber intake and helps pinpoint a food’s true impact on
your blood sugar. Unlike other types of carbs, fiber doesn’t raise your
blood sugar much at all. In fact, it slows down the rate of glucose
entering the bloodstream. If we eat food that contains a low amount of
fiber, that food will be broken down and absorbed more quickly than a
high-fiber food, leading to a spike in blood glucose.
Following your net-carb intake leads to an awareness of how much fiber
you consume, and thus, it decreases one's blood sugar.
The reason why some nutritionists are
against the practice of counting net-carbs is that it's just impossible
to get it 100% right. Net carbs are not listed on the Nutrition Facts
label, which is regulated by the Food and Drug Administration and found
on most foods and beverages. Because they are not standardized, there
are simply too many variables that can skew the numbers.
The bottom line is that counting net-carbs can prove beneficial for
some, and inconvenient for others. If this practice helps you eat a more
fiber-rich diet and manage your blood sugar, that is great. At the end
of the day, your health is the top priority.