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| http://www.todayifoundout.com/index.php/2010/11/misconceptions-surrounding-carbohydrates/ |
I recently made a comment on a MFP forum about how extra carbs your body doesn't need gets turned into fat. There were some people arguing against it and others supporting it. Therefore, I wanted to write up some basic information for clarification.
What is a Net Carb?
Net carbs, or net effective carbs, is a term that came about because of the low-carb craze. Basically, net carbs are the amount of carbohydrates you have after taking total carbohydrates from a product, and then subtracting fiber, glycerin and sugar alcohol. Total carbs is a required item that appears on nutrition labels, and is found by taking the total weight of a food product in grams, and subtracting the protein, fat, moisture, and ash from that product.
I want to stress that the FDA does not have an official definition or rule for net carbs. It is a food industry term that is unregulated. Therefore, it can appear differently.
What is Actually Important to Know About Carbs?
All carbohydrates are not created equally. Fiber is a carbohydrate that the body cannot digest. It also has low impact on a person's blood sugar levels. Therefore, fiber is typically looked upon as a good carb. Sugar alcohol is also a carb, that chemically has characteristics of both sugars and alcohols. Like fiber, it does not have much impact to blood sugar levels either. Or does it? Currently, there is not enough scientific proof to support this claim. Some sugar alcohols have been known to spike blood sugar level in select individuals. However, not enough research has been done, thus making this a gray area. The important thing is that if you are diabetic, be very cautious with sugar alcohol in products. Finally, there are starches, which are made up of glucose linked together.
Sugar itself is a carbohydrate. It is both good and bad. If you are getting sugars through processed foods or foods with excess added sugar, which is the case in many foods, especially items touted as being healthier, then depending on how much you consume, this can be add up very quickly and be bad. Technically there are other chemicals in these products that make them bad, but those aren't necessarily tied directly to the added sugars. In the long run, any natural sugars, such as those from fruits for example, are good.
Your body does need carbohydrates to keep up energy and glycogen. When you consume, a limited amount is being used to fill up the glucose. If there is leftover glucose that the liver cannot store, the body turns that glucose into fat for long term storage. When your body is running very low on carbs, it will use the fat stores for energy.
Final Thoughts
What's important is that too many carbs is a bad thing, period. Too much of almost anything is bad, period. Therefore, it's important to take in carbs based on your activity level and any limiting genetic factors, such as diabetes. I am not a register dietician, so if you want help getting the right amount, be sure to consult your doctor first, get the proper tests done, and then see a dietician specializing in whatever the results you get and per the recommendation of your doctor.
References:
- Katherine Neer "Lo-carbing Basics" 9 October 2008. HowStuffWorks.com.
- http://www.fda.gov/food/foodscienceresearch/consumerbehaviorresearch/ucm168989.htm
- http://www.webmd.com/women/features/net-carb-debate#2
- http://www.diabetesforecast.org/2010/aug/what-are-net-carbs.html
- https://www.accessdata.fda.gov/scripts/InteractiveNutritionFactsLabel/factsheets/Total_Carbohydrate.pdf
