N is for...

Net Carbs:

With new trending low carb diets like the Keto Diet, net carbs are becoming a hot topic. What are net carbs? Net carbs are sometimes referred to as digestible or impact carbs. These carbs are the carbs excluded from fiber. 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 individual sugar units. However, some carbs can't be broken down into individual sugars, whereas others are only partially broken down and absorbed. These include fiber and sugar alcohols.

Fiber is a unique form of carbs, unlike starch and sugar, fiber 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, fiber passes directly into the colon.

There are two broad categories of fiber: insoluble and soluble. Insoluble fiber does not dissolve in water. This type of fiber prevents constipation, provides no calories and has no effect on blood sugar or insulin levels.  Soluble fiber dissolves in water and forms a gel that slows down food's movement through your system and can help make you feel full. Fiber recommendations are: at least 30 grams daily for men and at least 25 grams daily for women.

Whole foods contain naturally occurring fiber. Using this simple formula, you can get a pretty accurate idea of the net carbs in your food: total carbs minus fiber equals net carbs. For example, a medium avocado contains 17.1 grams of total carbs, 13.5 grams of which is fiber. So 17.1 grams of total carbs – 13.5 grams of fiber = 3.6 grams of net carbs.

Next time you’re eating something, take a look at the label and calculate how many net carbs are in it. If you choose to eat a low carb diet make sure you consult your doctor first.