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Impact Carbs, Net Carbs and Effective Carbs – Is Marketing Slang Messing With Your Low-Carb Diet?
Low-carb diets are here to stay. There is no question that it can be very effective for fat loss when done correctly. But low-carb diets are not easy for those who are used to eating a lot of carbohydrates. You really need to limit the amount of carbs you eat to get results. It’s not unusual to find a part-time eater staring at a piece of bread or cake!
But here comes nutrition and supplement science to save the day in the form of zero-carb, net carbs and beneficial carbs and the promise of low-carb foods wrapped in carb packages. -great past! It’s like a dream come true for low-carb dieters who want the taste of high-carb foods but still want the benefits of a low-carb diet.
These words are the new buzzwords in the weight loss industry but people are getting more than they paid for in foods and supplements that are based on net, no-impact and trace carbs. fruit? Can these designer foods slow or hinder your progress on a low-carb diet?
Let’s start with a little Nutrition 101. Carbohydrates are nutrients your body uses for energy. Each gram contains 4 kilocalories of energy (kilocalorie is the formal name for energy).
Your body converts the carbohydrates you eat into glucose/blood sugar for use in a variety of metabolic processes. This change can happen faster or slower depending on the type of carbohydrate that is eaten. This rate is called the Glycemic Index. More means the food turns into glucose faster – less means the food turns into glucose faster. For example, table sugar has a high glycemic index, while beans have a low glycemic index.
Basically, carbohydrates are better converted to blood sugar more slowly. Here’s why…
The faster food is converted to blood sugar, the faster the blood sugar will rise. When blood sugar rises, your body secretes insulin, its primary storage hormone. When insulin is in the blood, it stores more energy nutrients such as fat or carbohydrates, rather than burning them. In terms of fat loss, this means that the fat does not move from the fat cells as quickly, and fat burning slows or stops.
By controlling the secretion of insulin, you can improve your body’s ability to mobilize fat from fat cells. Once removed from the fat cells, they are burned for energy, that is, the fat is lost. This is the main principle that most low-carb diets are based on (there are exceptions, even ketogenic diets, which I will go into in the article).
Non-carbohydrates, in short, are carbohydrates that have a minimal effect on blood sugar levels when eaten. Since it has no effect on blood sugar levels, it is “tolerable” for most low-carb diets.
Examples of non-carbohydrates you’ll find in low-carb foods and supplements include fiber, sorbitol, maltitol, and glycerol. Fiber is not absorbed by the body and goes unused. Sorbitol, maltitol and glycerol are the so-called “sugar alcohols.” It is digested by the body but has no effect on blood sugar levels.
Effective Phase is a variation of Non-Effective Phase. These are carbohydrates that affect blood sugar levels. In most low-carb diets, the idea is to set a limit on the Useful Carbohydrates to keep blood sugar, and therefore, under insulin levels. On a strict, low-carb diet, this number can be as low as 20 grams of effective carbohydrates per day.
Beneficial Carbohydrates can be divided into two groups: simple carbohydrates and carbohydrates. Simple carbohydrates are quickly converted to glucose by the body, while complex carbohydrates (as the name suggests, have a more complex structure) take longer to convert to glucose.
The Net Interest calculation is the same as the Effective Interest calculation. It is the total amount of carbohydrates in the food excluding non-carbohydrates. These terms can be used interchangeably and can be a source of embarrassment for consumers.
For example, if a food contains 30 grams of carbohydrates and 10 of those carbohydrates are fiber, the food contains 20 grams of net carbohydrates. It’s what’s left after you take everything away.
The term “Net Carb” was coined by supplement manufacturers after glycerol (the non-reactive sugar alcohol discussed above) was also designated by the FDA as a carbohydrate. Previously, it was not classified as a carbohydrate or fat, and supplement manufacturers could use it as a sweetener without adding it to the protein bar’s carb count. When this grouping was done, the carb counts of low-carb foods went way up! The term “Net Carb” is a product of manufacturers who want to keep their carb count while still using glycerol in the manufacturing process.
The “Top” side:
1. Non-carbohydrates are very effective at reducing the insulin response you get from eating foods made with them. This means that insulin levels remain constant throughout the day, greatly improving the body’s ability to burn fat.
2. Non-carbohydrates help low-carb dieters stick to their diet. It can’t be denied that sometimes you want to eat cookies. By eating a low-carb cookie, you get the goodness of a cookie and keep your insulin levels in check.
3. Low-carb diets are used by people who do not eat low-carb diets but want to reduce their carbohydrate intake. Non-carbohydrates are very useful for this purpose.
1. Although non-digestible carbohydrates do not affect blood sugar levels, they still contain calories (except fiber, which is indigestible). A person who eats a lot of non-fat, carb-containing foods will get all the calories of regular carbs! This fact is not shown in advertisements for non-carbonated foods. Caloric intake is still important on low-carb diets. If your body is consuming too many calories, it is not necessary to burn body fat.
2. If you eat a lot (in some people, even a little) of sugar alcohol, you will suffer from what is called “quick apples,” that is, cancer. Sugar alcohols are usually not found in large amounts in natural foods, and the body has difficulty digesting them. What the body has trouble digesting, it quickly eliminates (if you know the results of eating Olestra, fake fat, you know what I’m talking about).
3. If you are eating a low-carb diet designed to put the body into ketosis (a state where the body burns ketones for energy instead of blood sugar), you may find that eating non-carbohydrates will cause the body to flush them out. ketosis by providing carbohydrates like carbohydrates. In this case, carbon neutrality defeats the entire purpose of a low-carb diet. If you’re on a ketogenic diet, stay away from foods that don’t contain carbohydrates because they can affect your appetite.
4. The FDA has not formally defined the terms “Low-Carbohydrate,” “Non-Carbohydrate” and “Net Carbohydrate” as it did for terms related to fat in food. That will come, but at this point there are many foods that are not really low carb and can be separated by labeling themselves as low carb. As always, reading the nutrition information on the package and writing down the serving size is the best protection.
Is the new flood of low-carb foods in the marketplace here to stay? Major food manufacturers are banking on it as shown by the new Low-Carb Conference in Denver attended by many large companies such as Con-Agra and WalMart.
In my opinion, however, the burning question for low-carb diets is: are we getting away from the real point of low-carb diets? Processed foods are the reason we got into the obesity epidemic we are in today.
Replacing one type of processed and processed food with another type of processed and processed food (even if it’s “healthier”) is the way to go, or it’s better to focus on the wrong foods. less processed and low-carb?
The answer lies in how you choose to approach your low-carb diet. Foods that contain “non-carbohydrates” can be very beneficial in some cases but I don’t believe it’s wise to rely on them for a large part of your diet. If you rely on low-carb foods, you will find that you will not lose or gain weight from your diet!
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