If you’re anything like me, then the first time you saw “net
carbs” on the package of something at the grocery store, you’ve probably wondered: “What the heck is net carbs?” Carbs include all the types of carbohydrates that have carbon, oxygen, and hydrogen in the molecular structure. Net carbs only include those carbohydrates that nutritionists believe are easily absorbed in the digestive system.  What are Carbs?Definition:Carbs are carbohydrates, which are made of atoms of oxygen, carbon, and hydrogen and where the ratio of hydrogen to oxygen atoms is always 2 to 1. Examples:Carbs consist of simple and complex sugars. Simple sugars such as glucose and fructose are made of a single monosaccharide molecule; more complex sugar molecules called polysaccharides that include starch and glycogen are made of several simple sugars bonded together. Cellulose which makes up indigestible fiber and sugar alcohols which are natural or synthetically produced, are also types of carbohydrates. Advantages:Carbs have many uses in nature and in the human body. Carbohydrates provide a quick source of energy and make up parts of other molecules, for instance ribose and deoxyribose sugars of the nucleic acids of RNA and DNA, respectively. Some carbs that are insoluble and not digestible, namely the indigestible fiber of plant matter, are important in keeping us healthy as they help the digestive system function properly and help lower blood cholesterol. Disadvantages:Too many simple sugars such as fructose or glucose in the diet can lead to obesity and also insulin resistance. Insulin resistance can in turn result in type 2 diabetes, a condition that is most common in individuals older than 40, who do not exercise and are overweight. What are Net carbs?Definition:Net carbs is a term used to describe only those carbohydrates that are thought to be easily absorbed in the body. Examples:Net carbs is a category that includes glucose, fructose and other carbs that are easily and quickly absorbed in the body, while excluding fiber that is not digested. Sugar alcohols are mainly excluded from net carbs by advocates of low carbohydrate diets. Advantages:Using net carbs to plan meals may mean people choose food high in fiber, which is beneficial for health. By controlling the simple sugars such as fructose and sucrose, people may experience less problems with insulin and blood sugar control. This is because too many of these simple type carbs have a high glycemic index, which means they raise blood sugar levels too rapidly. Eating less sugar by watching the net carbs may also mean people lose weight and may be less likely to become overweight. Disadvantages:Net carbs are not a food category that is always legally recognized, and this term was mainly developed to promote the idea of low-carb diets and theoretically, to help people intentionally choose low net carb foods so as to reduce eating sugars that quicky raise blood sugar. However, a big drawback is that the idea of exactly what should be excluded from net carbs varies, making it difficult to assess exactly what net carbs mean. The other issue is that people may ignore total calorie count of a food item because the net carbs value for a particular food item is low, which means they may overeat and gain weight. This is because calories also come from other nutrients such as fats and proteins. Difference between Carbs and Net carbs?DefinitionCarbs are carbohydrates, which are molecules that have carbon, oxygen, and hydrogen with hydrogen to oxygen in a 2 to 1 ratio. Net carbs are carbohydrates but excluding indigestible fiber and most sugar alcohols. Sugar alcoholSugar alcohols are always included and counted as part of carbs. Sugar alcohols are either completely left out or only partly counted as part of net carbs. Insoluble fiberInsoluble fiber is always added and included as a type of carbohydrate. Insoluble fiber is never included or considered as being part of the net carbs group. AdvantagesCarbs have many advantages including the fact that they provide a rapid source of energy for the body and are important in forming many molecules in the body, including the sugars of nucleic acids. Net carbs provide an indication of which carbs are easily absorbed and how many are being consumed in a meal, enabling people to eat low carb. DisadvantagesA disadvantage of carbs is that some are unhealthy in large quantities; in fact, too much simple sugars in the diet could lead to high blood sugar, diabetes, and obesity. A disadvantage of net carbs is that this is an artificial classification of carbs that could cause people to ignore calorie intake, which in turn can also result in people gaining weight. Table comparing Carbs and Net carbsSummary of Carbs Vs. Net carbs
Associate Professor of Biology PhD in Quantitative Biology at in United States Dr. Rae Osborn was educated in South Africa and the United States. She holds Honors Bachelor of Science degrees in Zoology and Entomology, and Masters of Science in Entomology from the University of Natal in South Africa. She has received a PhD in Quantitative Biology from the University of Texas at Arlington as well as an AAS Degree in Information Network Specialist and an AAS in Computer Information Systems, at Bossier Parish Community College in Louisiana.Her skills lie in research and writing for a range of educational levels and teaching various Biology classes. She has been trained as a lecturer, researcher and computer scientist. She has experience as a writer, researcher and as a college teacher, and is currently working as a freelance writer and editor.Her accomplishments include receiving tenure and being promoted to Associate Professor of Biology in the United States and publishing papers in peer-reviewed journals.Her hometown is Pietermaritzburg in South Africa where her main interest and hobby is bird watching. Loading... Cite Should I count net carbs or total carbs?We recommend counting total carbohydrates, with the most of your food coming from real, whole foods. With some exceptions, unprocessed non-starchy vegetables, nuts and seeds contain a relatively small (<25%) of their total carbs as soluble fiber.
Should I count net carbs or total carbs for weight loss?Instead, count net carbs, using this calculation: net carbs = total carbs – fiber. If you're not losing weight or weight loss slows down during the low carb diet, check out these possible reasons why. One of the benefits of low carb diets is that, for many people, it's easy to do.
How many net carbs should I eat?The Dietary Guidelines for Americans recommend that carbohydrates make up 45% to 65% of total daily calories. So if you get 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. That translates to between 225 and 325 grams of carbs a day.
Do you count net carbs or total carbs for diabetes?American Diabetes Association Recommendations
If you have Type 1 Diabetes and do not use an insulin-to-carb ratio (ICR) or if you have Type 2 Diabetes: Count the Total Carbohydrates listed on the Nutrition Facts Label. Do not subtract any fiber or sugar alcohols.
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Whats the difference between total carbs and net carbs
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