Clearing Up Carb Confusion

Wednesday, November 03, 2004

ROCHESTER, Minn. — Low carb, net carbs, good and bad carbs. Product labels and even restaurant menus are pushing low carbohydrates, but the health benefits behind some of the claims aren't clear. People may buy low-carb foods believing that they're healthier. But it's not necessarily true. The November issue of Mayo Clinic Women's HealthSource clears up some confusion about carbohydrates.

Low carb: There's no standard definition for this term. The same goes for carb wise and carb fit. They are marketing terms to help sell products. And low carb doesn't mean low fat or low calorie. Read the labels carefully.

Total carbs: The U.S. Food and Drug Administration calculates total carbohydrates by subtracting the grams of protein, fat, water and ash — the nonburnable part of food that includes minerals — from the total weight of the food. That number is listed on a label as total carbs.

Net carbs: Net carbs are total carbs minus fiber, glycerin and sugar alcohols. Net carb, like low carb, is a marketing phrase used to highlight a lower carb count. The theory is that fiber, glycerin and sugar alcohols — all forms of carbohydrates — don't raise blood sugar and shouldn't be included when counting carbs. But, sugar alcohols may raise blood sugar, and these substances do add calories.

Good and bad carbs: Almost everything can be eaten in moderation. Some foods, such as sugar, offer no nutritional benefit beyond calories, however. So, you could label it a bad carb. On the other hand, whole grains such as brown rice or oatmeal provide vitamins, minerals and fiber that promote good health. That would put them in the good category. But you still have to watch how much you eat and keep portions in check. Too much of any food may provide excess calories and weight gain.

Mayo Clinic Rochester — Lisa Lucier
507-284-5005 (days)
507-284-2511(evenings)
Email: newsbureau@mayo.edu

Mayo Clinic Jacksonville — Erik Kaldor — 904-953-2299

Mayo Clinic Scottsdale — Lynn Closway — 480-301-4337

Mayo Clinic Women's HealthSource is published monthly to help women enjoy healthier, more productive lives. Revenue from subscriptions is used to support medical research at Mayo Clinic. To subscribe, please call 800-876-8633, extension 9PK1.

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