the truth about net carbs
The term “net carb” or “active carb” is essentially a marketing term that is 🚫 not recognized by the FDA. Food companies 🚛 have defined 👩🏼🏫 it to mean the total grams of carbs minus the grams of fiber, sugar alcohols & glycerine. However, this isn’t totally accurate as our bodies do absorb some of the sugar alcohols & fiber, albeit incompletely. Therefore they can't be completely eliminated as part of your calorie/macro intake.⚠️ 👉*This advice does not apply to diabetes or specific health concerns, this is just FYI for macro-counting.
FIBER. If you’re subtracting fiber from your carb intake, you're seeing results & don’t mind the extra math--keep going! 👊But if you are wondering 🤔if you should start subtracting “net carbs” from your total carb intake--we say don't bother. Accuracy would be hard to achieve--just with fiber you’d have to distinguish between soluble (contains calories) & insoluble fiber (the type of fiber that *goes right through you*💩 because your body can’t process it). If you could calculate the amount of insoluble fiber in your food, you could--in good conscience--eliminate...err..subtract that number from your carb count. But it wouldn't buy you more than a few grams. Counting macros is already a crap-load of math (pun intended)!
SUGAR 🍬 ALCOHOLS are sugar replacers (sorbitol, xylitol, matilol etc.). They occur naturally in a variety of fruits & vegetables & are also commercially produced 🏭. Their calorie content ranges from 0-3 calories per gram vs. 4 calories per gram in sugar--reducing the energy/calorie density of many foods. While technically considered carbs, some argue that because of their lower calorie density & incomplete absorption, sugar alcohols should not be counted as part of total carb intake. But with variable calorie density & absorption rates how can you be sure what is & isn’t being taken up by your body? 🤷🏻♀️🤷🏼♀️ Our advice? A high intake of sugar alcohols (greater than 50g sorbitol or 20g manitol) can cause GI disturbance, gas & diarrhea 🚽. So keep intake moderate & don’t worry about adjusting your carb count--it would be hard to be exact & we don’t want our brains (or anything else) exploding.