Sorry more Carbohydrate Clarification

(Paul H) #1

So net carbs are what we are can count. We can subtract Dietary Fiber from Carbs for a net value and keep the net under 20 grams. I saw the video about labeling deception and feel like I cannot trust anything I read. I recently purchased some zero carb bread. Yes it was delicious and just like normal bread… big carb number and equal fiber… I ate way too much and my BS spike was pretty moderate considering. Bread n Butter yum… So can I eat carbs and if I eat pure fiber like Konsyl (100% Psyllium Fiber) along with that carb meal will it bind and and thus reduce my net carbs? Clearly anything with sugars list under carbs is a no no as their might be some label deception?

(Alec) #2

Yes if you live in the USA.

Yes if you eat packaged food.

No, there’s no “binding”. If you eat a carb, but it is pure fibre, there will be little to no insulin spike. But a non-fibre carb will induce insulin.

Yes if you are eating packaged foods. Avoid sugar as much as possible.

[edit] this is why we should try to avoid packaged/processed foods. Who knows what they are doing to it and what is in it. Does the required labelling allow you to easily understand what’s in it? Nah!

(John) #3

Dr. Ken Berry has a hybrid approach - if it’s a packaged product with a label, count total carbs. If it is a natural food (think broccoli or spinach you buy fresh), count net carbs.

If you eat one food with 20 carb grams and no fiber, and different food with 20 fiber grams, that’s still 40 grams total carbs, 20 grams net.

I do occasionally eat packaged, low net carb foods (tortillas) but I am very careful with quantity, and it is not an every day thing. I will take a 5-net carb tortilla, cut it into quarters, then use two quarters as “bread” for a sandwich of meat, cheese, mayo. Just enough dry material so I can eat it like an actual sandwich. But that’s all of it I will eat that day - 1/2 of a low net carb tortilla.

(Alec) #4

Now THAT is a very very good rule. :+1::+1:

#5

Net carbs have gotten a little complicated these days. Three things to be concerned about:

  • Fiber. Most forms are not digestible, so they can generally be subtracted out.

  • Sugar alcohols vary in digestibility. Some, like erythritol, can be subtracted out completely. Others, like Xylitol and Maltitol, still have over 2 calories per gram, so should really only be half-subtracted.

  • Allulose is a sugar, but has nearly no digestible component (1/10th that of regular sugar). But because it’s listed on nutritional labels as part of the carbohydrates, there’s no way to subtract it out. But most products using Allulose will state the net carbs on their packaging.

Also, be aware that most countries outside of the USA already subtract out non-digestible carbohydrates on their labels, so you would do no subtracting. That’s why you can sometimes find nutritional labels where there are more fiber grams than carbohydrate grams.

(Paul H) #6

So they are saying they go through a process that actually binds the carbs to the fiber and allows it to pass through the system with less spike? I assume taking alot of pure fiber would still help pass some carbs but, also good nutrients etc? Is there a binding agent or just a matter of grinding and mixing?

(Alec) #7

So, who is “they”? I assume it is some processed food manufacturer, and they are trying to make some form of claim around their product. Unreliable, biased, I personally would not trust it.

(Paul H) #8

Yes anyone who puts a label on food… I assume there are no boundaries, guidelines or laws for that matter related to these numbers? It’s whatever the mfg says? no FDA approval? no verification? Nothing to stop blatant lies? What is the science is too variable to hold anyone to anything? I doubt that…gawd I hate more laws but, they are killing people with misinformation… That’s how “watered down” our food and any regulatory system is… all bought by greedy people.

(Alec) #9

I don’t know the laws in the US, but here in Australia, there are quite strict food labelling laws, and there are clear requirements for food analysis and labelling. The policing is variable, but the authorities have the power to tell a food manufacturer to recall products that have labels that are incorrect or do not conform to the law. However, in general, they don’t enforce recalls. They simply send a warning to desist, and the manufacturer is expected to change their packaging within a reasonable time.

My experience in the food industry in both UK and Aus is that the food manufacturers that I have worked for abide by the letter of the law, but will push the boundaries in terms of making the product look good (according to what the marketers think is “good”) on the ingredients panels and analysis. This is why there are 150 names for sugar.

(Paul H) #10

Point taken…

(Empress of the Unexpected) #11

I’m okay with one fresh home-baked corn tortilla, every once in a while.

(Paul H) #12

Dang some people have all the luck… :nerd_face:

(Empress of the Unexpected) #13

They are tiny. What I am finding out does not work is any kind of dairy. Sigh.

(Paul H) #14

So you are more IR to dairy products? Dang cheese is a fav… Please clarify.

(Empress of the Unexpected) #15

Long story. Think this all happened after menopause. Drank like eight glasses of milk a day and four slices of cheese, plus yoghurt. Would literally sneak to the fridge at night and gulp milk and yoghurt. Was still slim, fit, pre-menopausal. Fast forward ten years. Gained 35 pounds and suddenly had GI issues. I really think I can’t drink milk anymore. I am going to ask the doc if my insurance will pay for lactose intolerance test. I am of northern European descent, so should not be in that category. But am beginning to wonder…

(Paul H) #16

Sorry I have no info…but miss milk as I haven’t really accepted the options… they still have carbs… cheese is like my second bacon! I have seen you are not alone though… sounds like dairy is iffy for many. Maybe myself included if I wanna lose weight. Thanks.

(Full Metal KETO AF) #17

Paul what I took away from that video is that I was doing things right all along with my carb calculation. When fiber and sugars don’t add up to the total carbs there are starches making up the difference. Starches are basic carbs that convert to glucose in the body but before eating them they aren’t sugars. They’re not unaccounted for in the total carbs they just aren’t listed in the breakdown because they’re what actually Are the basic carbohydrate. Sugars and fiber are different kind of carbs. Sugars enter your blood faster than starches. And fibers aren’t broken down into sugars in the body so they aren’t counted along with sugar alcohols. So,

Total carbs 25g.
Fiber. 16g.
Sugars. 2g.

That leaves 7 grams of starch and 2 grams of sugars equal to 9 grams net. You don’t need all the information about different starches at all. Subtract fiber from total and don’t worry about fiber and sugars not adding up to total carbs. I hope that explains it clearly. :cowboy_hat_face:

#18

Hmm…my OB doc with my last pregnancy absolutely forbid his pregnant patients from consuming any cows milk at all, his nurse explained to me that he noticed the patients that consumed any type of cows milk were the same ones that always ended up with gestational diabetes and more complications. He also informed his non pregnant patients that cows milk was a major precursor to hormonal imbalances and was the leading cause of precocious puberty in young ladies, it was all the hormones being given to the cows (obviously not all milk has this issue now). Of course this was one medical opinion and I’m sure not all his patients were effected the same - but my first pregnancy I craved milk like mad, gained almost 100lbs and developed gestational diabetes, prior I had no medical or weight related issues…

(Empress of the Unexpected) #19

I admit milk is addictive - and I’m not sure it’s good for you. I just love the taste and hope I am getting some occasional calcium. I have spent my life with it, it’s a hard habit to break.

(Paul H) #20

I have always loved milk and dairy…only sacrificing milk since going keto… Just glad I am not getting pregnant…lol Thank you ladies for your sacrifice and communication!