If you are following a low-carb diet, you need to be aware of the amount of carbohydrates you eat. Most low-carb eating plans recommend consuming between 50 and 150g of carbohydrates a day. Tracking your carbohydrate intake is also important to help you figure out the amount of carbs that is appropriate for your body, not only to help you reach and maintain your desired weight but also to optimize your energy levels.
Net Carbs
If you want to count your carbs, it is important to count "net carbs" as opposed to total carbs. Net carbs correspond to the amount of digestible carbs in a food and can be calculated by simply removing the grams of dietary fiber from the grams of total carbohydrates the serving of food you eat. Count net carbs as these constitute the only carbs that are able to impact your insulin and blood sugar levels. Dietary fiber is not digested and is eliminated naturally in the feces.
Food Composition Tables
There are a number of food composition tables available that you can carry with you a quick peek at the carbohydrate content of the foods you want to eat. Some of them may only indicate the calories and fat content, so make sure you check what information is provided in a food composition table before purchasing it. The United States Department of Agriculture compiles a comprehensive National Nutrient Database.
Web-based Food Database
There are a number of food database on the Internet, and you can search for the one that best suits your needs. Always make sure you adjust the net carbohydrate content depending on the serving of food you consume. Some websites will also allow you to enter all of the foods you eat at every meal to help you track your daily calorie, fat, protein, carbohydrate and fiber intake. These tools are useful because they can allow you to track everything more rapidly. MyPlate is one of the popular user-friendly tools available.
Food Labels
Sometimes, some foods you commonly eat will not appear in food composition table or other tools displaying the nutrition value of foods. Whenever this happens, it may be best to use the food labels directly. Check the serving size and adjust your net carb intake according to the amount you eat.
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