Net carbs are calculated by subtracting fiber and sugar alcohol from total carbs. Sugar alcohols are synthetic sweeteners that cannot be digested and may cause gastrointestinal issues. Low net carb foods assume less impact on blood glucose levels, but reactions vary. Some foods may list zero net carbs even when carbs are present. Certain carbohydrates must be subtracted to calculate net carbs, but their impact on blood glucose is not well studied.
Net carbs are calculated by subtracting fiber carbs and sugar alcohol from the total carb count in food. This net figure is usually listed on foods that are marketed for low-carb diets or diabetics. In order for carbohydrates to affect blood glucose levels, they must be broken down and digested in the small intestine. Fiber and sugar alcohols tend to pass through the small intestine undigested and therefore have little to no impact on blood glucose levels.
A classic calculation of net impact carbs subtracts fiber from the total carbs in a food. For example, if a 25-carb snack contains five grams of fiber, the net impact carbs would be 20. This is done because natural fiber is not commonly broken down in the small intestine. Additionally, sugar alcohols may have less of an impact on blood glucose levels.
Sugar alcohols can be added to low net carb sweets and desserts. These are synthetic sweetening agents that cannot be broken down during the digestive process. Three of the most common sugar alcohol ingredients are maltitol, sorbitol, and erythritol. Each has a different effect on blood glucose levels, with erythritol generally causing the least increase. Total carb counts generally include sugar alcohols, but must be subtracted to calculate net carbs.
These synthetic sweeteners are generally not digested and pass through the intestine. Eating foods high in sugar alcohols can lead to gastrointestinal upset, gas, and bloating. Other common side effects of excessive use of these substances include diarrhea or loose stools.
Foods that list low net carbs generally assume less of an impact on blood glucose levels, based on scientific calculations and the typical response in the small intestine. However, this does not mean that all people react in the same way. Net carbs should only be used as a helpful guide in choosing foods with less glycemic load or glucose impact.
In the United States, some foods may list zero net carbs on the label, even when carbs are present. Powdered artificial sweetener packets, for example, contain dextrose. This is a sugar and therefore a carbohydrate. A package, or serving, can contain less than a gram of carbohydrates, so zero net carbs may be listed on the Nutrition Facts label of foods. It may be important to remember that when more than one package is consumed, the total carbohydrates can add up to more than zero.
Low glycemic carbohydrates can be listed under several different names. Certain carbohydrates, such as polydextrose, oligofructose, and inulin, are included in the total carbohydrate count in food, but must be subtracted to calculate net carbohydrates. Scientific studies on the impact of these ingredients are minimal, but there is some evidence that the impact on blood glucose is small.
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