Will counting net carbs help or hurt weight loss efforts?
When is a carb not a carb? That's the question many carb-conscious dieters are facing as they struggle to keep their carb counts within the strict limits recommended by Atkins and other low-carb diets.
By Nathaniel Benforado
Disasters happen. Here's how to safeguard your home --
Fire, flood, robbery -- you can lose everything in an instant,
and then how do you get it all back? The first essential is homeowner's
insurance. The other must-have is less obvious: a home inventory that documents
all your possessions. This information will help you determine whether you have
enough insurance coverage. In the event of a disaster, it'll allow you to file
claims faster and more...
In an effort to cash in on the low-carb craze, food manufacturers have invented a new category of carbohydrates known as "net carbs," which promises to let dieters eat the sweet and creamy foods they crave without suffering the carb consequences.
But the problem is that there is no legal definition of the "net," "active," or "impact" carbs popping up on food labels and advertisements. The only carbohydrate information regulated by the FDA is provided in the Nutrition Facts label, which lists total carbohydrates and breaks them down into dietary fiber and sugars.
Any information or claims about carbohydrate content that appear outside that box have not been evaluated by the FDA.
"These terms have been made up by food companies," says Wahida Karmally, DrPH, RD, director of nutrition at the Irving Center for Clinical Research at Columbia University. "It's a way for the manufacturers of these products to draw attention to them and make them look appealing by saying, 'Look, you can eat all these carbs, but you're really not impacting your health, so to speak.'"
Although the number of products touting "net carbs" continues to grow, nutrition experts say the science behind these claims is fuzzy, and it's unclear whether counting net carbs will help or hurt weight loss efforts.
What's in a Net Carb?
The concept of net carbs is based on the principle that not all carbohydrates affect the body in the same manner.
Some carbohydrates, like simple or refined starches and sugars, are absorbed rapidly and have a high glycemic index, meaning they cause blood sugar levels to quickly rise after eating. Excess simple carbohydrates are stored in the body as fat. Examples of these include potatoes, white bread, white rice, and sweets.
Other carbohydrates, such as the fiber found in whole grains, fruits, and vegetables, move slowly through the digestive system, and much of it isn't digested at all (insoluble fiber).