Carb Counting On Keto: Sugar's Sneaky Secrets

When counting carbs on keto, it is important to distinguish between total carbs and net carbs. Total carbs refer to all carbohydrates in a food item, including sugar, starch, fiber, and sugar alcohols. On the other hand, net carbs represent the number of carbohydrates that are actually absorbed by the body and impact blood sugar levels and insulin response. To calculate net carbs, you subtract the grams of fiber and sugar alcohols from the total carbs. This is because fiber and some sugar alcohols are not fully absorbed by the body and, therefore, do not affect blood glucose levels as significantly as other carbohydrates.

When following a keto diet, it is generally recommended to consume fewer than 20 grams of net carbs per day to stay in ketosis. This means that understanding how to calculate net carbs is crucial for keto dieters. Additionally, sugar alcohols, which are often used as sweeteners in keto-friendly products, should also be counted towards your total carb intake. While they are absorbed less efficiently by the body, they can still impact blood glucose levels, especially if consumed in larger amounts.

In summary, when counting carbs on keto, it is important to focus on net carbs, which take into account the types of carbohydrates that are fully absorbed by the body. This calculation helps ensure that you stay within your daily carb goals and maintain ketosis.

Sugar alcohols are carbohydrates and need to be counted as carbs

Sugar alcohols are carbohydrates, but they are not like sugar or other digestible carbohydrates. They are called sugar alcohols because their chemical composition is similar to sugar and alcohol. However, they do not contain alcohol or sugar, and they do not have the same effects as either.

Sugar alcohols are used as sweeteners in the food and beverage industry. They are often used in "sugar-free" or "no sugar added" products, such as sugar-free candies, chocolate, and energy bars. They are also used to add structure to baked goods.

Sugar alcohols have a lower caloric value than table sugar, a sweet taste without the aftertaste of chemical sweeteners, and a lower glycemic index. They also have prebiotic effects, which may be beneficial for gut health, and anticavity properties.

When counting carbohydrates, it is important to consider the number of "net carbs" in foods. Net carbs refer to the carbs that are absorbed by the body. To calculate the net carbs in a serving of food, you subtract the amount of fiber from the total number of carbs. If the food is processed, you should also subtract half of the sugar alcohol content.

Sugar alcohols are harder for the body to digest than other carbohydrates. As a result, they have less of an impact on blood sugar levels. However, consuming too many sugar alcohols may cause digestive issues such as gas, cramping, and diarrhea.

In summary, sugar alcohols are a type of carbohydrate and need to be counted as carbs when following a low-carb diet such as keto. However, they are not absorbed by the body in the same way as other carbohydrates, so they have a lesser impact on blood sugar levels.

Sugar alcohols are absorbed by the body, so they can affect ketosis

Sugar alcohols are a type of sweetener commonly used in low-carb, keto, sugar-free, or diet-friendly foods. They are neither sugar nor alcohol but a hybrid that creates a whole new type of carbohydrate compound. They are usually found naturally in some fruits and vegetables but can also be manufactured from starch, glucose, and sucrose.

Sugar alcohols are absorbed by the body, but only partially. When sugar alcohols reach the small intestine, they are only partly absorbed and very slowly. The remaining unabsorbed sugar alcohol moves on to the large intestine, never making it into the bloodstream.

Sugar alcohols are processed similarly to fiber, but with some differences. Sugar alcohols are only partially absorbed in the small intestine, and the degree of absorption varies among different types. Some sugar alcohols are only briefly absorbed into the bloodstream and then excreted in the urine.

The glycemic and insulin indexes for common sugar alcohols are as follows:

• Erythritol: Glycemic index 0, insulin index 2
• Isomalt: Glycemic index 9, insulin index 6
• Maltitol: Glycemic index 35, insulin index 27
• Sorbitol: Glycemic index 9, insulin index 11
• Xylitol: Glycemic index 13, insulin index 11

Overall, sugar alcohols don't seem to have a major effect on blood sugar and insulin levels, but individual responses may vary, especially for those with diabetes or prediabetes.

When calculating net carbs, it is recommended to subtract half of the sugar alcohol content from the total number of carbs. Erythritol is an exception, and its carbs can be completely subtracted from the total if it is the only sugar alcohol in the ingredients list.

Erythritol, Isomalt, Maltitol, Sorbitol, and Xylitol are common sugar alcohols

Sugar alcohols have a different metabolic pathway than regular sugar. They are slowly and incompletely absorbed in the small intestine and then travel to the large intestine, where they are fermented by bacteria. This can lead to gastrointestinal side effects such as gas, bloating, and diarrhea if consumed in excessive amounts.

When counting carbs on a keto diet, it is important to distinguish between total carbs and net carbs. Net carbs are calculated by subtracting fiber and some sugar alcohols from total carbs because they are not fully digested or metabolized by the body and have minimal impact on blood sugar. Erythritol and allulose can be safely counted as 0 net carbs, while other sugar alcohols, such as xylitol, should be counted as half the total carbs. However, it is important to note that sugar alcohols can affect individuals differently, and testing blood sugar after consumption is the most accurate way to determine their impact.

The body can't digest fibre, so it doesn't count as a net carb

Fibre, a type of carbohydrate, cannot be digested by the body. It passes through the body undigested and does not affect blood sugar levels. This is why it is not counted as a net carb.

The body cannot break fibre down into sugar molecules, unlike most carbohydrates. Fibre is not absorbed in the small intestine and instead passes directly into the colon. It is not transformed into glucose to be used for energy.

The Food and Drug Administration (FDA) in the US does not recognise the term "net carbs". It recommends using the total carbohydrates listed on nutrition labels. On these labels, the grams of dietary fibre are included in the total carbohydrate count. However, because fibre is not digested by the body, it does not affect blood sugar levels. Therefore, to get the net carbs, you need to subtract the grams of fibre from the total carbohydrates.

For example, if a food serving has 10 grams of total carbohydrates and 5 grams of dietary fibre, you would subtract 5 from 10, giving you 5 grams of net carbs.

It is important to note that this calculation may differ in other countries. For example, in Australia, dietary fibre is listed separately from total carbohydrates, so net carbs are the same as the carb amount.

The calculation for net carbs also differs when it comes to processed foods. To calculate net carbs in a packaged product, you need to subtract half of the sugar alcohol content from the total carbohydrates listed on the nutrition label. This is because the body only partially absorbs sugar alcohols.

Net carbs are absorbed by the body, unlike total carbs

"Net carbs" are sometimes referred to as digestible or impact carbs. They refer to the carbs that are absorbed by the body, including both simple and complex carbs. Simple carbs are found in foods like fruits, vegetables, milk, sugar, honey and syrup. Complex carbs are found in grains and starchy vegetables like potatoes.

When you eat a carb-containing food, most of the carbs are broken down into individual sugar units by enzymes produced in your small intestine. Your body can only absorb these individual sugar units. However, some carbs can't be broken down into individual sugars, while others are only partially broken down and absorbed. These include fibre and sugar alcohols.

Fibre is a unique form of carbohydrate in terms of its digestion and effects on your body. Unlike starch and sugar, naturally occurring fibre isn't absorbed in your small intestine. This is because the links between sugar units can't be broken down by the enzymes in your digestive tract. Therefore, fibre passes directly into the colon.

Sugar alcohols are processed similarly to fibre, with a few important differences. Many sugar alcohols are only partially absorbed in the small intestine, and there is a lot of variation among different types. Researchers report that the small intestine absorbs 2-90% of sugar alcohols. However, some are only briefly absorbed into the bloodstream and then excreted in urine.

To calculate the number of net carbs in a serving, subtract the fibre content from the number of total carbs. If the food is processed, also subtract half the sugar alcohol content.

The term "net carbs" is controversial. The Food and Drug Administration (FDA) does not recognise the term and instead recommends using the total carbohydrates listed on the nutrition label. The calculation of net carbs can also be confusing, due to conflicting and outdated information.

The concept of net carbs is also misleading and confusing for most people. It's easy to take the promise of food manufacturers at face value and accept that net carbs are the same as total carbs. This is clearly not true.

Most dietitians recommend focusing on total carb intake rather than net carbs as the true measure.

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