We all have heard about Net and Effective Carbs. But what are they and what is all the fuss about? Let’s get something straight right away. The carbohydrates are not all created equal. I know it sounds discriminatory and I feel for them, but that is just the way it is. To file your complain, mail your letters to Carbohydrate Civil Rights Department, 24 South Carb street, Carbohydrate City, CC 14575
When digested, most carbohydrate turns into glucose, hence the name – digestible carbohydrate. Your body also digests some “sneaky” carbs, but they refuse to turn into glucose (glycerin is one example). The real “rebels” (fiber) put out a good fight and are not digested at all.
These non-metabolized and non-digestible carbohydrates, often referred as “Net” or “Effective” carbs, but it is the same thing. Even thought fiber is counted and included on food labels as carbohydrate, it is not absorbed, and has no impact on your blood-sugar levels.
To calculate the net, or effective, carbohydrate content of a food, subtract the number of grams of fiber from the number of grams of carbohydrate. For example, 1 cup of blackberries has 14 grams of carbs, but almost 8 grams of it comes from fiber. Total Carbs – Fiber = Net Carbohydrate or in our example, 14 grams – 8 grams = 6 grams of net carbs.
Now go eat some berries. They are really good for you, low-carb and high in all important fiber. What more can you ask for?