Do you really know how many carbs you’re eating in a day?
The way you calculate net carbs depends on where you live in the world.
This is because carbohydrate is broken down into digestible and non-digestible carbs.
What are Net Carbs?
Not all carbohydrate you eat can be digested and so it’s correct to subtract these non-digestible carbs from the total carb count. When I say non-digestible carbs I’m talking about fiber.
In North America carbohydrate amounts are determined by difference. This means that they directly measure only the following:
per 100 grams and whatever is left is deemed to be carbohydrate.
If you’re in North America you must subtract the fiber grams from the carbohydrate grams to arrive at your ‘Net Carbs’. These are the only carbs you need to count towards your daily total. If you hadn’t been doing this already you’ve probably been under-consuming carbohydrate needlessly.
On the other hand, in Europe and Oceania the amount of carbohydrate is determined directly along with all of the above. This means that the amount of carbohydrate displayed on product packaging does not include non-digestible carbohydrate i.e. fiber. So if you’re from this neck of the woods, you count all the carbs that the packaging displays.
What Are Sugar Alcohols / Polyols
I do not recommend that you subtract polyols to arrive at Net Carbs. Many low-carb products contain sugar-alcohols and these are subtracted to report a much lower carb count. While that’s good for marketing, it’s not good for your waistline.
Sugar Alcohols are forms of carbohydrate that are not completely digestible. However, a portion of them are and they do contain calories. The thinking is that since they have a minimal impact on blood sugar, they don’t need to be counted towards your total carb intake. Only 2 sugar alcohols have a glycemic index of 0, they are:
However, I still don’t advise that you discount these carbs. Other polyols have a low GI rating and still others have an higher GI than orange juice!! – Maltitol Syrup.
Conclusion on Net Carbs
To make it short, if you’re in North America subtract fiber grams and nothing else.
Elsewhere, simply count the carbs displayed on the packaging.
image credit: matuko amini
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I need help or atlreast some guidance. For 2 weeks now, i have been doing your body building diet with Sunday thru Friday 6pm- Hight protien, Hight Fat, Low Carbs(30g) and then Friday 6:01pm till Saturday 9Pm i load up on carbs and relax a little. I also work out Mon-Friday from 630-7:15 plus 20min max HIIT cardio( i do the cardio because i was to lose the fat faster. Now my question is if i am eating the proper things. on my HP(high protien), HF, LC days(Sun-Fri) i scrable 5 egss with light tuna, than mid day i snack on almonds(10-20 nuts), than for lunch i eat egg salad and chicken salad with no bread or wrap, 2 hours after lunch i eat almonds again(10-20nuts) later i hit the gym 45min, 20min Cardio, i then take my post protien 50g, 5g creatine, 5g L-glutimine, 5g Glucose/dextrose=a gulp of gatorade…than for dinner i either have salmon or steak or grilled chicken or tuna with spinich or broccoli for dinner….i pretty much repeat that everyday and then on my HC(high carb), MP(medium protien), MF Friday6:01pm till Sat 9pm i eat oat meal, pancakes, chinese food or pizza or pasta etc….until i smooth out saturday night….now does this all sound good to you or im i messing up somewhere. oh by the way when i do my work out im doing the whole progressive over load strategy and writing everything down each week….i was afraid that maybe my body hasnt switch over to burn fat, i know you said it take 2 to 3 days and sometime longer, but how will i know? and how soon will i see results? i work very very hard in the gym for those 45 min and 20min of HIIT cardio. also prior to me starting this diet 2 weeks ago i was already working out and i was pretty good shape, i had no abs but i didnt have a gut either. now i want the abs with your new diet. Please Help me Mark.
sorry for the long comment.