How do I Calculate If There Are Really Carbs in Carb Free Food?

Low carb diets can assist many individuals with weight loss.

Diet and weight loss companies are notorious for highlighting only product information that catches the eye of the dieter, and with low carb diets being all the rage, the phrase "Net carbs" is big business. However, a dieter's interpretation of the terminology can make or break weight loss success. Manufacturers determine net carbs by subtracting fiber grams and sugar alcohols from total carbohydrates.

Things You'll Need

• Blood sugar monitor

Instructions

1. Read all nutrition labels. Although the net carbs may read 3g on the front of the packaging, the nutrition label may read 21 grams of carbohydrate and 3 grams of fiber. Food manufacturers aren't required to list sugar alcohols used for sweetening, such as malitol. According to Blood Sugar 101, a website designed to debunk low-carb myths, sugar alcohols are neither sugar nor alcohol, but rather starch by-products of hydrogenated grains like corn.

2. Read the ingredients list. If it contains things like malitol, lacitol or sorbitol, there are hidden carbs in the product.

3. Look for fillers. Fillers are used in powdered mixes used in making drinks or gelatins. Even if touted as sugar and carb free, these products usually contain hidden carbs in the form of dextrose fillers.

4. Calculate the hidden carbs in "net carb" foods using an online calculator such as the one at Skip the Low Fad. Enter the available information from your food label into the calculator, and it will give you the hidden carbohydrate count.

5. Check the ingredients list for glycerin or glycerol. According to Blood Sugar 101, this is another sweetener you won't find on the nutrition label, as manufacturers claim it has a low glycemic impact and doesn't raise blood sugar.

Tips & Warnings

• Sugar alcohols and glycerol do not impact everyone's blood sugar in the same way; take your blood sugar reading before and after eating to see how it impacts you.

• Eating products with sugar alcohols can cause gas, bloating and diarrhea in some individuals.

• Everyone needs some carbohydrates for normal mental and physical function; check with your doctor before embarking on any new health plan.

References

• Blood Sugar 101 - What They Don't Tell You About Low Carb Diets: Beware of "Net Carbs!"
• Skid the Low Fad: Hidden Carbs Calculator
• Wilstar's Low-Carb Pavilion: Hidden Carbs in Foods

Resources

• D-Life: Controlling Carbs
• Love to Know: What Foods Have No Carbs