{"id":29223,"date":"2022-04-07T11:14:51","date_gmt":"2022-04-07T15:14:51","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=29223"},"modified":"2022-04-08T08:47:26","modified_gmt":"2022-04-08T12:47:26","slug":"net-carbs-weight-loss","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/net-carbs-weight-loss\/","title":{"rendered":"What Are Net Carbs And What Do They Mean For Weight Loss?"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Counting carbs can be a complicated affair. When tracking your macros for weight loss, you may feel like you need a calculator handy just to make lunch or dinner. So if you\u2019ve heard about net carbs\u2014a type of carbohydrates some people suggest don\u2019t \u201ccount\u201d on a low-carb diet\u2014they may seem like one more ball to juggle in your eating plan.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Still, paying attention to the net carbs in your foods can bring benefits for weight loss. In fact, by focusing on net carbs, you may end up consuming healthier, more fiber-rich foods that could promote weight loss and boost satiation. Sounds like a win-win, right?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s what you need to know about net carbs and healthy weight loss.<\/span><\/p>\n<h2><b>What Are Net Carbs?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">First of all, in case you\u2019re wondering what this trending term actually means: Net carbs are the number of grams of carbs a food contains after you subtract its grams of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/digestion\/fiber\" target=\"_blank\" rel=\"noopener\">fiber<\/a> (and half of its sugar alcohols, if it contains any) from its total carb count.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Why add this math equation to your eating routine? It all comes down to the fascinating fact that the body doesn\u2019t process all carbs in the same way. Whereas most carbohydrates get quickly broken down in the gut and used for energy, fiber and sugar alcohols are exceptions.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201c<\/span><span style=\"font-weight: 400;\">Fiber generally resists digestion in the gut, meaning it will not provide calories or impact blood sugar in the same way that more easily digested carbohydrates do,\u201d explains dietitian and diabetes expert<\/span> <a href=\"http:\/\/erinpalinski.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Erin Palinski-Wade<\/span><\/a><span style=\"font-weight: 400;\">, R.D., C.D.C.E.S., author of <\/span><i><span style=\"font-weight: 400;\">2 Day Diabetes Diet<\/span><\/i><span style=\"font-weight: 400;\">.<\/span> <i><span style=\"font-weight: 400;\">\u00a0<\/span><\/i><\/p>\n<p><a href=\"https:\/\/health.clevelandclinic.org\/what-to-know-about-sugar-alcohols\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Sugar alcohols<\/span><\/a><span style=\"font-weight: 400;\"> are a similar (but not quite identical) story, hence why they get partially subtracted from a food\u2019s total carb count. You\u2019ve probably noticed these added sweeteners in sugar-free candies, drinks, and snacks. (Not sure what a sugar alcohol is? You can spot them by names that end in \u201c-ol,\u201d as in erythritol, mannitol, sorbitol, and xylitol.) Like fiber, sugar alcohols aren\u2019t completely digested\u2014though some get absorbed in the gut more than others. So, rather than memorizing exactly what percentage of various alcohols your GI tract digests, carb-counting fanatics simply divide their number in half, then subtract that from the total carbs as an estimate.\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/make-low-carb-diet-sustainable\/\" target=\"_blank\" rel=\"noopener\">6 Ways to Make Your Low-Carb Lifestyle More Sustainable<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Once you subtract these two exceptions from a food\u2019s total carb count, you have a clearer sense of its true carb impact.<\/span><\/p>\n<h2><b>Net Carbs And Food Labels<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Food manufacturers aren\u2019t required to list net carbs on their nutrition labels, so don\u2019t expect to see them when scoping out a product at the supermarket. In fact, the <\/span><a href=\"https:\/\/www.accessdata.fda.gov\/scripts\/interactivenutritionfactslabel\/assets\/InteractiveNFL_TotalCarbohydrate_March2020.pdf\"><span style=\"font-weight: 400;\">Food and Drug Administration<\/span><\/a><span style=\"font-weight: 400;\"> (FDA) does not officially recognize the term \u201cnet carbs.\u201d The only categories of carbs the FDA requires on food labels are sugars, added sugars, and fiber. That said, some food producers elect to list net carbs on their packaging\u2014especially if their product is geared towards a carb-savvy customer.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If a product <\/span><i><span style=\"font-weight: 400;\">doesn\u2019t<\/span><\/i><span style=\"font-weight: 400;\"> list net carbs, simply subtract all the grams of fiber and half the grams of sugar alcohols (if there are any) from the total grams of carbohydrates. Voila! Net carbs.<\/span><\/p>\n<h2><b>Net Carbs and Weight Loss<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">For most people, calculating net carbs revolves around their impact on weight loss, particularly for those on low-carb diets. Since the point of <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/low-carb-diet\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">low-carb eating<\/span><\/a><span style=\"font-weight: 400;\"> is (obviously) to keep carbs low, calculating net carbs helps you identify which carbs truly contribute to your daily total and which don\u2019t.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A major perk of focusing on net carbs over total carbs: It may give low-carb eaters the opportunity to incorporate a larger variety of foods into their diet. Understanding that <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/carb-myths\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">carbs aren\u2019t all created equal<\/span><\/a><span style=\"font-weight: 400;\"> encourages people to incorporate more wholesome foods, such as fruits, vegetables, and whole grains, that are rich in all sorts of important nutrients, like <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\" target=\"_blank\" rel=\"noopener\">vitamins<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\" target=\"_blank\" rel=\"noopener\">minerals<\/a>, and fiber. Someone focusing <\/span><i><span style=\"font-weight: 400;\">only<\/span><\/i><span style=\"font-weight: 400;\"> on total carbs, though, might choose to skip these foods when eating low-carb. Reinstating foods formerly \u201cbanished\u201d for being too high-carb might <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/make-low-carb-diet-sustainable\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">increase your overall satisfaction with a low-carb diet<\/span><\/a><span style=\"font-weight: 400;\">, helping you to stick with it long-term.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, fiber deserves a serious shout-out for the part it plays in a diet that supports healthy weight loss. <\/span><span style=\"font-weight: 400;\">\u201cFiber can help you to stay full longer, support gut health, and balance blood sugar levels\u2014all of which can play a role in helping to promote a healthy body weight,\u201d says Palinski-Wade.<\/span><span style=\"font-weight: 400;\"> \u201c<\/span><span style=\"font-weight: 400;\">Since fiber can help regulate appetite, choosing high fiber foods can often help to decrease hunger, as well.\u201d<\/span><\/p>\n<h2><b>The Bottom Line on Net Carbs<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Net carbs can be a helpful metric for weight loss, but some nutrition experts have cautioned that focusing on them too narrowly could be problematic. The reason? Looking <\/span><i><span style=\"font-weight: 400;\">solely<\/span><\/i><span style=\"font-weight: 400;\"> at carbs (net or otherwise) might distract you from other important aspects of a food, like whether it\u2019s loaded with calories, sodium, saturated fat, or harmful additives\u2014or valuable nutrients, for that matter.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/low-carb-isnt-working-for-you\/\" target=\"_blank\" rel=\"noopener\">7 Signs Low-Carb Isn\u2019t Working for You<\/a>\u00a0<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u201cI always recommend a balanced approach where you focus on what you need to eat more of,\u201d says Palinski-Wade. \u201cAre you getting enough fiber? Are your meals balanced with lean protein, healthy fats, and fiber? Focusing on this can help to provide a diet more balanced in nutrition, but also a plan that is much more satisfying.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, calculating net carbs may not be the right strategy for those living with diabetes. \u201cIf you have diabetes, talk to your healthcare team about net carbs, especially if you are on blood sugar lowering medication or insulin,\u201d Palinski-Wade recommends. The <\/span><a href=\"https:\/\/www.diabetes.org\/healthy-living\/recipes-nutrition\/understanding-carbs\/get-to-know-carbs\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">American Diabetes Association<\/span><\/a><span style=\"font-weight: 400;\"> recommends that people with diabetes focus on total carbs and not net carbs, since it\u2019s possible that different types of fiber and sugar alcohols could affect blood glucose and insulin therapy. Be sure to talk with your dietitian or physician about what approach is right for you.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Counting carbs can be a complicated affair. When tracking your macros for weight loss, you may feel like you need a calculator handy just to make lunch or dinner. So if you\u2019ve heard about net carbs\u2014a type of carbohydrates some people suggest don\u2019t \u201ccount\u201d on a low-carb diet\u2014they may seem like one more ball to<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/net-carbs-weight-loss\/\">Read More <span class=\"screen-reader-text\">What Are Net Carbs And What Do They Mean For Weight Loss?<\/span><\/a><\/p>\n","protected":false},"author":260,"featured_media":29225,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[7,9,10],"tags":[],"class_list":["post-29223","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","category-the-latest","category-weight-loss"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the 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