Did you know not all carbs are created equal? My friend and I were chatting this morning about our low carb diets. In the beginning I stuck strictly to proteins and veggies to get my body to burn more fat and get a jump start on weight loss. It worked. I lost 6 pounds in the first 9 days!
I am one of those people who get terribly bored with the same foods over and over and need more variety in my diet. This led me to start adding a few bread products back into my meal plan.
I was telling my friend about the low carb Mission Net 6 tortilla and Joseph’s pita bread I have recently added back into my food plan. That’s when she asked me what I meant by “net carbs”. I assumed everyone knew what they were, but she had never heard the term. My dietitian taught me all about regulating blood sugar levels and how to figure out net carbs so I could enjoy more foods.
It’s really very simple. First know that all carbs are not created equal. Some raise your glycemic index through the roof. Without getting all scientific on you (because I just know the basics of how it all works), this spikes blood sugar, causing more insulin to be released from your pancreas and causes your body to store fat. High glycemic foods are things like bread products, pizza, starchy vegetables like potatoes, corn and peas, as well as pasta, rice, and many fruits and all sugary desserts . Add to that list anything high in sugar or sugar alcohols, including low carb sugar free candy.
So let’s talk about carbs. There are basically two types of carbs – those which your body can digest and those that it can’t. The type it can digest is mostly carbs from fiber. So the idea is to eliminate as many of the indigestible carbs as possible because they turn into sugar, then to stored fat.
Net carbs are digestible so those are the ones to pay attention to.
Non-fiber carbs = fattening
Simply subtract the fiber grams from the carb grams and you have the number of net carbs!
To give you a couple of examples let’s use the Mission Net 6 Whole Grain Tortilla (burrito size) that I like. One tortilla has 32 carbs!! But it also has 26 grams of fiber. Subtract the fiber from the carbs and that leaves 6 net carbs!
Joseph’s Pita bread has 9 grams of carbs and 4 grams of fiber so that equals 5 net carbs. It’s that simple.
This is especially helpful with veggies since you need a good variety to be healthy and keep from getting bored with your low carb diet. Most veggies are high in fiber and help to keep you fuller longer. Not to mention keeping you regular.
Hope that helped clear some things up and gives you the green light to enjoy some of the foods you love if you read labels, choose wisely and use moderation.
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