Whether you are tracking your carbohydrate intake to improve your blood sugar levels, better manage your diabetes or lose a few pounds, you probably have noticed that it is recommended to subtract the dietary fiber from the total amount of carbohydrates. Doing a bit of math to calculate your daily carb intake is a worthwhile step and will help you be more precise if adjustments need to be made to your daily carb target.
Nutrition Facts Table
The nutrition facts table, which appears on almost all packaged foods, is a great tool to better understand the nutritional value of different foods. The very first thing you should look at when reading a food label is the serving size. Obviously, all the numbers appearing on the table refer to that specific serving size and it is important to adjust the numbers according to the serving size you will consume. If a label mentions that a serving of four crackers provide 15 g of carbohydrates and 1 g of fiber, for example, eating eight crackers will give you a total of 30 g of carbohydrates and 2 g of dietary fiber.
Total Carbohydrate
The nutrition facts table always lists the total grams of carbohydrates. This number represents the sum of the grams of sugar, starch and dietary fiber present in a serving of food, as explained by the Food and Agriculture Organization, or FAO. According to the FAO, the total amount of carbohydrates includes "components that are not strictly speaking carbohydrate," such as dietary fiber. Of the total amount of carbohydrates, only sugar and starches are digestible and available to be converted to glucose, to be later used by the body for energy. Dietary fiber represents the total of both soluble and insoluble fiber. Fiber does not provide energy to the body, nor does it elevate blood sugar levels after their consumption.
Available Carbohydrates
Because dietary fiber does not contribute to elevating blood sugar levels nor provide energy, it can be subtracted from the total carbohydrates. The result of this simple calculation yields the amount of available carbs, which are also called glycemic carbs, usable carbs or net carbs. The FAO considers the available carbohydrate content, which represents the amount of carbohydrates provided for metabolism, to be a more useful concept compared to total carbohydrates.
Diabetes and Weight Control
If you include a lot of high-fiber carbohydrates in your diet, from vegetables, fruits, whole grains or legumes, calculating the available carbohydrate content by subtracting the dietary fiber from the total carbohydrates can make a significant difference. Use available or net carbs to track your dietary intake more accurately and better understand the impact of your diet on your blood sugar levels control and weight.
Member Comments