When it comes to overall health, maintaining stable blood sugar levels is essential. But what are the best ways to do that? And how do you know if your levels are unstable? Today, we’re diving into all things blood sugar. Plus, the concept of net carbs. If you didn’t know: net carbs and blood sugar are tightly bound. In this article, learn what is a net carb and why it’s an important piece of a healthy diet. Whether you’re managing diabetes, trying to balance your hormones, or simply want to make informed food choices, net carbs are a powerful tool. Let’s delve into the science behind net carbs and discover their endless benefits.
Carbohydrates 101
Before we delve into net carbs, let’s briefly touch on carbohydrates. Carbs are one of the three primary macronutrients (along with fats and proteins). They’re an essential energy source, fueling everything from physical activities to cognitive function. Carbohydrates are found in various foods, including grains, fruits, vegetables, legumes, and sugary treats. When we consume carbs, our body breaks them down into glucose (sugar), which is used as energy—immediately or in the future. However, not all carbohydrates are created equal. This is where net carbs come into play.
what are net carbs?
Net carbs refer to the total amount of carbohydrates present in a food, sans dietary fiber and sugar alcohols. Unlike other carbohydrates, the body doesn’t fully absorb dietary fiber and sugar alcohols. In turn, they don’t significantly impact blood sugar levels. As a result, net carbs provide a more accurate representation of the carbs that affect blood sugar. If you’re looking to manage your carbohydrate intake for health reasons, tracking net carbs is quite helpful. After all, it enables you to make more informed food choices.
Dietary Fiber and Sugar Alcohols
To calculate net carbs, we need to consider two important components in most carb-rich foods: dietary fiber and sugar alcohols. Ultimately, the more fiber and alcohol sugars in a food, the lower the total carbs.
Dietary Fiber
Fiber is a type of carbohydrate. However, rather than convert into glucose, fiber passes through the digestive system—relatively unchanged. And this is a good thing! Foods rich in fiber include leafy greens, broccoli, avocados, chia seeds, and whole grains. Since fiber doesn’t impact blood sugar levels, it’s often subtracted from the total carb count.
Sugar Alcohols
Sugar alcohols are another type of carb. Many sugar-free or low-carb products contain these alcohols. However, they also occur naturally in some foods (like berries). Unlike regular sugar, sugar alcohols are incompletely absorbed by the body. This results in a better blood sugar response. Just like fiber, sugar alcohols are also subtracted from the total carb count.
The Net Carb Formula
Now that you understand net carb basics, let’s unveil the simple formula:
Net Carbs = Total Carbs – (Fiber + Sugar Alcohols)
So, if a packaged food has 40 grams carbs but 10 grams fibet, the net carb count is 30 grams carbs. Keep in mind that not all low-carb products are created equal, and it’s always best to choose whole, nutrient-dense foods—i.e. fruits, veggies, protein, and healthy fats.
Why Do Net Carbs Matter?
First and foremost, it leads to more stable energy! Secondly, it supports blood sugar management. After all, it reduces the risk of sudden glucose spikes. Thirdly, it aids in overall fullness. By choosing foods with lower net carbs—and more protein and fiber—you will feel more satiated. This is particularly helpful if live a busy lifestyle or you’re trying to manage your weight. Last but not least, for those exploring a ketogenic diet, tracking net carbs is fundamental.
Foods high in carbs
So, what are foods with high net carbs? Unfortunately, these ingredients can lead to a rapid increase in blood sugar levels. They may not be suitable if you’re trying to manage your blood sugar levels, but it ultimately depends on your lifestyle, genetics, and health goals. A few examples:
White bread: Traditional white bread is notorious for its high net carb content. It can cause a rapid spike in blood sugar levels.
Rice: Most types of rice are relatively high in net carbs (especially when consumed in large quantities).
Potatoes: Potatoes—whether white or sweet—are starchy veggies with a higher net carb count.
Pasta: Traditional pasta is made from refined wheat flour and may lead to a quick rise in blood sugar levels.
Sugary cereals: Many commercial breakfast cereals are loaded with added sugars. This contributes to high net carb content.
Sodas and fruit juices: Sugar-sweetened beverages, including sodas and fruit juices, contain substantial net carbs.
Candies and sweets: Due to their sugar content, candies, chocolates, and sugary treats are high in net carbs.
Dried fruits: While fruits are generally healthy, dried fruits have a higher concentration of net carbs. How so? They don’t contain the same water count as fresh fruit.
Processed snack foods: Many packaged snacks, like chips and crackers, are made from refined grains (leading to elevated net carbs).
Sweetened yogurts: Flavored yogurts often have added sugars.
Keep in mind that while these foods are higher in net carbs, they can still be a part of a balanced diet! In fact, if you’re an endurance athlete or have a fast metabolism, you may tolerate these foods just fine. When possible, it’s best to eat them in moderation and pair them with a source of fiber (leafy greens), protein (animal or plant-based), and healthy fats (nuts, seeds, avocado, olive oil, etc.).
Foods low in carbs
On the other end of the spectrum, here are examples of foods with low net carbs:
Leafy greens: Vegetables like spinach, kale, lettuce, and Swiss chard are excellent choices with very low net carbs and packed with nutrients.
Broccoli: Broccoli is a low-net carb vegetable that provides essential vitamins and minerals.
Cauliflower: Cauliflower is versatile and can be used as a low-carb substitute for rice or mashed potatoes.
Zucchini: Zucchini is another low-carb vegetable that can be spiralized into zoodles for a noodle alternative.
Avocado: Avocado is rich in healthy fats and has minimal net carbs.
Berries: Strawberries, raspberries, and blackberries are relatively low in net carbs and offer antioxidants and fiber.
Nuts and seeds: Almonds, walnuts, chia seeds, and flaxseeds are low in net carbs and provide healthy fats and protein.
Non-starchy vegetables: Veggies like bell peppers, cucumbers, asparagus, and mushrooms have low net carbs.
Cheese: Most cheeses have minimal carbohydrates, making them suitable for low-carb diets.
Eggs: Eggs are a low-carb and high-protein food that can be prepared in various ways.
Meat and poultry: Unprocessed meats and poultry, such as chicken, beef, and pork, have zero net carbs.
Fish: Fish like salmon, tuna, and trout are low in net carbs and rich in omega-3 fatty acids.
Plain Greek yogurt: Unsweetened Greek yogurt contains minimal net carbs and is a good source of protein.
Coconut oil: Coconut oil is a healthy fat option with no net carbs.
Olive oil: Olives and olive oil are another healthy fat with minimal net carbs.
to summarize
When it comes to monitoring certain health conditions, net carbs are a powerful tool. They also impact everything from your body composition goals to your daytime energy! Ultimately, calculating net carbs provides a clearer picture of how certain foods affect our bodies—and remember, knowledge is power. By incorporating wholesome, nutrient-dense foods, you can take better charge of your health.
Disclaimer: Consult with a Registered Dietitian or healthcare professional before making significant dietary changes. This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and we recommend that you always consult with your healthcare provider.
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