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Total carbs vs net carbs
Posted on 5/28/17 at 3:00 am
Posted on 5/28/17 at 3:00 am
Is net carbs a myth. When doing a low carb diet, should you watch total carbs or net carbs? How do net carbs work? Do you poop out extra carbs? Any and all thoughts welcome
6
Posted on 5/28/17 at 6:50 am to SuperSoakher
Net carbs aren't a total myth, but some research shows that it's not entirely accurate, either.
It is briefly mentioned here..
LINK
More detail here:
LINK
It is briefly mentioned here..
LINK
quote:
Because humans themselves can’t digest fiber, it’s widely believed that fiber doesn’t contribute calories and shouldn’t count toward carb or energy intake. But this is wrong. In reality, through bacterial fermentation, more than half of the fiber you eat can contribute to your daily energy intake (this is why Avatar Nutrition advocates tracking total carbs instead of “net carbs.”)
More detail here:
LINK
quote:
Colonic fermentation is an efficient digestive process since starch is almost totally degraded, as well as lactose, alcohol-sugars and fructans if the intake of these sugars is not too high. More than half of the usually consumed fibres are degraded in the large intestine, the rest being excreted in the stool (see Table 9). A number of factors are likely to affect the utilizati
This post was edited on 5/28/17 at 7:03 am
Posted on 5/28/17 at 12:32 pm to SuperSoakher
quote:Not a myth, but there's already a lot of maniuplation/stretching of the concept by the food industry. I view most vegetable nets as true nets. Less so when you start getting bars/desserts with sugar alcohols and all that noise.
Is net carbs a myth. When doing a low carb diet, should you watch total carbs or net carbs? How do net carbs work? Do you poop out extra carbs? Any and all thoughts welcome
Posted on 5/28/17 at 12:47 pm to SuperSoakher
Net carb is good to go by. I run my numbers off of that and don't get out of ketosis.
Posted on 5/28/17 at 10:13 pm to SuperSoakher
I found when I ate natural peanut butter I would stop losing weight/fall out of ketosis. Co-worker found the same with "sugar free" chocolates. I try to stick to total carbs and I'm down 14 pounds the last month.
Posted on 5/28/17 at 10:20 pm to JJ27
Yea every person will react different to certain artificial sweetners. If you are truely committed to Keto and must have sweets than I suggest you try different types and see which knock you out and which don't.
Usually if it's in packet, it's going to knock you out more so than the liquid.
Usually if it's in packet, it's going to knock you out more so than the liquid.
Posted on 5/29/17 at 5:06 pm to lsu777
i'm going to have to improve my human guinea pig status and start doing my blood-strip ketone test under various conditions.
i'm pretty sure i'm in and out of ketosis pretty regularly these days, as i'm a net-carb optimist--i'll deduct the crap out of anything theoretically deductible. but i regularly fast and will go close to no-carb for pretty long periods.
my weight and blood glucose stay steady as a rock (vitals and blood tests taken every two weeks these days, as i've mentioned). and i seem to be fat-adapted. I haven't had keto flu or muscle cramping in a year, and I have plenty of energy during workouts and rigorous activity.
eta: i don't count anything any more, but I keep a rouge net carb count in my brainz.
i'm pretty sure i'm in and out of ketosis pretty regularly these days, as i'm a net-carb optimist--i'll deduct the crap out of anything theoretically deductible. but i regularly fast and will go close to no-carb for pretty long periods.
my weight and blood glucose stay steady as a rock (vitals and blood tests taken every two weeks these days, as i've mentioned). and i seem to be fat-adapted. I haven't had keto flu or muscle cramping in a year, and I have plenty of energy during workouts and rigorous activity.
eta: i don't count anything any more, but I keep a rouge net carb count in my brainz.
This post was edited on 5/29/17 at 5:07 pm
Posted on 5/31/17 at 7:19 am to JJ27
quote:most commercial "sugar-free" products are made with maltitol and isomalt, which are glycemically almost the same as sugar (not to mention the gastric distress).
Co-worker found the same with "sugar free" chocolates
I try to stick with products that use erythritol and stevia, such as Lily's chocolate, Halo Top, Enlightened, etc.
Posted on 5/31/17 at 9:56 am to busbeepbeep
quote:I've found the aftertaste off-puttingo those. I just get the Lindt 90% dark which uses real sugar but is very low in carbs. Entire big ol' bar is like 17g of carb. Takes me a week to get through one.
I try to stick with products that use erythritol and stevia, such as Lily's chocolate, Halo Top, Enlightened, etc.
Posted on 5/31/17 at 11:36 am to Big Scrub TX
quote:
I just get the Lindt 90% dark
Me too.
Posted on 5/31/17 at 7:00 pm to SuperSoakher
Not a total myth, but I still try to keep my total carbs as low as possible (doing keto).
Posted on 5/31/17 at 8:31 pm to SuperSoakher
what i notice with my body: it's the type of carbs that makes the difference in weight loss. i changed my diet a few years ago and shed solely visceral fat unintentionally.
i decided to help manage another diet related issue by eliminating gluten. that decision turned out to be the biggest pain evererr, but i swear i have never felt better.
to better explain, i still have carbs... they just don't have or have a limited amount of sugar/are low on glycemic index/do not contain wheat, barley, and rye.
i can't remember the last time i had visible definition in my abs until now. i truly believe you have to find the right foods for your body.
total carbs vs net carbs is legit, but you need to learn about sugar alcohols first to understand.
i decided to help manage another diet related issue by eliminating gluten. that decision turned out to be the biggest pain evererr, but i swear i have never felt better.
to better explain, i still have carbs... they just don't have or have a limited amount of sugar/are low on glycemic index/do not contain wheat, barley, and rye.
i can't remember the last time i had visible definition in my abs until now. i truly believe you have to find the right foods for your body.
total carbs vs net carbs is legit, but you need to learn about sugar alcohols first to understand.
quote:
The sugar alcohols commonly found in foods are sorbitol, mannitol, xylitol, isomalt, and hydrogenated starch hydrolysates. Sugar alcohols come from plant products such as fruits and berries. The carbohydrate in these plant products is altered through a chemical process.
quote:
If it is greater than 5 grams, subtract half the grams of sugar alcohols from the total carbohydrates and count this as the "available carbohydrate" for insulin adjustment purposes. However, if erythritol is the only sugar alcohol listed, subtract all of the grams of sugar alcohol. 2. Check the fiber content.
quote:
Net carbs are simply the grams of total carbohydrates in a portion of food minus its grams of fiber. Because fiber is a carbohydrate that your body cannot digest, it does not raise your blood sugar levels or trigger an insulin response.
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