figuring 'net carbs' into nutrient ratio??

chefguru · 08-Sep-05, 08:47 PM

So I never really thought about net carbs before, but I just noticed something today...

I'm trying to adjust my nutrient ratio for my diet, and Net carbs came into question this evening.

When figuring my daily intake of carbs, I guess I'm not supposed to figure dietary fiber in the calculations AT ALL right?

I usually eat a fiber cereal for breakfast, but I noticed it only has 11 grams net carbs. with 25g of carbs per serving, but 14g of fiber, should I only be counting this cereal as having 11g of carbs towards my daily total?

Cause if that's the case, it would seem MUCH more productive to me to switch to some other cereal that has less fiber, and as a result, more net carbs, per serving.

any suggestions?

vegan · 08-Sep-05, 10:14 PM

You don't count the fiber in your carb intake. We do not have the enzymes in our systems to break down cellulose into glucose so that it can be absorbed and used for energy.

Fiber is found only in plant foods. While there is no RDA for fiber, typical recommendations are 20 - 35 grams of fiber daily for good health. Americans average only 14 grams of fiber daily. Animal products have no fiber in them. So depending upon what else is in your diet you may - or may not - want to cut out the high fiber cerial.

**.V.** · 08-Sep-05, 11:34 PM

Fiber won't hurt you. There is no reason to count it and take it off of your carbs for the day - unless you are actually counting carbs to reduce them for a cut. It would be really hard to get enough fiber to do you any harm unless you are taking psyllium multiple times a day. Then you could actually end up constipated. Fiber promotes regular bowel function unless overdone then it slows things up. If you aren't having problems with elimination, you aren't getting too much.

chefguru · 09-Sep-05, 12:25 AM

thanks for the info. I'm not worried about my fiber intake, the main thing I wanted to make sure about was for my daily count. I'm trying to keep track of my nutrient intake, and if I'm going to eat 50g of carbs for breakfast in this cereal, and only 22 of them will count anyways, I just wanted to make sure that I'm right about not being able to count all 50 grams.

thanks

**threenorns** · 09-Sep-05, 01:30 AM

...... i just count them all. honestly, i strain my muscles enough - don't need to strain my brain to boot, lol.

**cursor** · 09-Sep-05, 09:36 AM

Let's look at a single example to be as clear as possible. The Oroweat :: Honey Fiber Whole Grain nutrition label indicates that a single serving (1-slice) offers:

04 protein
18 grams carbs (of which 4 is fiber)
01 gram fat
80 calories (10 from fat)

first of all, note that all values are rounded to whole integers. (Since there's only one gram of fat, you'd assume that it'd offer 9 calories from fat. The label specifically says '10'. That must mean that there's actually 1.111 grams.)

Oh yeah, this is supposed to be about carbs and fiber.

Subtracting off the 10 calories that come from fat, that leaves 70 calories to be contributed by the combined carbohydrates and protein. Dividing 70 by 4 (4 calories per gram for each of the two macronutrients) is 17.5. So, there are 17.5 grams of 'stuff' that offer calories (potential fuel for energy). Subtracting off the 1 gram of protein (remember, it might be a little more or less than the printed integer value) leaves 16.5 grams of calorie-containing carbohydrate -- not the 'Total Carbohydrates' shown on the formal nutrition label.

Keep in mind that there are plenty of 'rounding rules' allowed when food suppliers design their nutrition labels.

Personally, when calculating calories, I subtract the dietary fiber from the Total Carbohydrates shown on the nutrition label.

CF-OC_gal · 09-Sep-05, 10:48 AM

Does that mean that people who take label and chart carbohydrate counts at face value are undereating on carbohydrates? (especially those who eat high fibre diets?)

And note:
The American Dietetic Association advises that intakes (of fiber) greater than 50-60 grams a day can also block the absorption of some nutrients.
http://ianrpubs.unl.edu/foods/nf62.htm

**cursor** · 09-Sep-05, 11:05 AM

While that might very well be true, Brat, I don't think that it really matters that much. First of all, the foods that actually have formal nutrition labels don't typically contain that much dietary fiber. Most of that will/should come from fruits, vegetables, and whole grains. Most people don't get enough fiber (I would guess less than 25 grams per day). If people who count calories don't consider the fact that dietary fiber offers almost no potential fuel (calories), then they'll only be off by perhaps 100 calories a day. Then I have to ask, "100 calories off of some arbitrary guess (calories per day), what difference does it make?"

rbuchman · 11-Sep-05, 02:21 PM

Unless your on Adkins or something where you count the exact number of carbs don't worry.

Sorry to hijack but how should one think of sugar alcohols? As a very low GI carb? as nothing? Similar to Fructose? I end up eating protien bars when I'm on the road and I want to know how to treat these sweetners?

CF-OC_gal · 11-Sep-05, 03:03 PM

Regarding fibre and nutrition labels and carbs.

I guess it is important for everyone to track fibre. Those that don't get enough will be able to recognise it's lacking and those who eat a lot of whole grains and fruits and veggies will be able to spot a potential the other kind of problem. Maybe it is the difference in our packaged food labeling laws but I am seeing nutrition labels on everything I buy these days even bottled water ( 0 cals,0 protein, 0 fat,0carbs LOL)

**.V.** · 11-Sep-05, 05:47 PM

Quote:

Originally Posted by rbuchman

Sorry to hijack but how should one think of sugar alcohols?

If you are concerned about cutting fat by controlling your carbohydrates - it is OK to just ignore sugar alcohols. They don't impact your blood sugar enough or for long enough to make a difference.

Now, the overall health impact of them - I can't speak to that.

I do know though that when I started I was 300 lb and am now 177 lb. To keep from missing meals on busy days I've eaten plenty of protein/fat bars with 2g impact carbs. Looking at the labels I saw that they were loaded with sugar alcohols. Didn't seem to hurt me any. I'm healthier now than I was when I was fat.

rbuchman · 12-Sep-05, 08:00 PM

Quote:

Originally Posted by Brat

Maybe it is the difference in our packaged food labeling laws but I am seeing nutrition labels on everything I buy these days even bottled water ( 0 cals,0 protein, 0 fat,0carbs LOL)

Yeah but I hate the exemption for under a gram. Like when cooking spray advertises 0 grams of fat and they're right there are less than .5 grams of fat/.25 gram serving. I'd like to see a double list for items with very low serving sizes