This is the second in our three-part series on specific areas of a nutritional label. Last week we focused on fat, including types of fat and ways to lower overall fat intake. This week we’re looking at carbohydrates.
As part of an overall healthy eating plan, you can enjoy carbohydrates and sugars in moderation. Foods containing carbohydrates must be chosen wisely so that your diet is nutritionally adequate and your weight stays within healthful limits. Carbohydrates are the part of your diet that affects blood glucose levels. Based on a 2,000-calorie diet, the Daily Value (DV) for total carbohydrate should be 300 grams (g) or 100% DV. This number combines several types of carbohydrates: dietary fiber, sugars and complex carbohydrates.
Carbohydrates are important sources of energy (calories), providing 4 calories per gram. This energy is needed for physical activity and proper organ function. When these calories are not used for energy, your body stores the excess as fat. People with diabetes and those following certain low-carb diets should pay attention to the Total Carbohydrate category on food labels. Eating carbohydrates, especially the simple carbs found in bread, rice, pasta, desserts, and candy, causes a spike in the body's blood sugar levels, something diabetics have to manage closely.
Because of the popularity of low-carb diets many food manufacturers have begun to advertise their products as low in "net carbs" or "impact carbs" on the front of the package. The nutritional claims and the method for "net carb" calculations have not been approved by the FDA. Most companies selling such products determine "net" or "impact" carbs by subtracting the grams of fiber and sugar alcohols like glycerin and maltitol – which they claim don't significantly affect blood sugar levels – from the total carbohydrate grams. Sugar alcohols are often added as the sweeteners for the food.
The American Dietetic Association (ADA) has pointed out that many of these low-carb foods are still high in calories and fat. Furthermore, the ADA recommends that diabetics use a different method for adjusting carbohydrate content. Because sugar alcohols do partially affect blood sugar, the ADA advises subtracting only half the grams of sugar alcohols from the total carbohydrate count, and suggests that fiber grams should be subtracted only if the product contains more than 5 grams of fiber per serving.
Fiber grams are found under the total carbohydrate category as well. Pay attention to the grain choice based on the grams of fiber per serving. A good source of fiber is a product with more than 3 grams per serving. The American Dietary Guidelines for fiber are 25 grams per day for women (based on a 2,000 calorie diet) and 30 grams of fiber for men (based on a 3,000 calorie diet). Foods high in fiber, including vegetables and whole grains, are important for reducing the risk of heart disease, diabetes, and some cancers. If you're trying to lose weight, high-fiber foods are a healthier choice and can keep you full longer.
See the label below for a food that is high in fiber as its source of carbohydrates. Next week we’ll take a look at protein.
Rebecca
Rebecca Mohning M.S., R.D., L.D. is a registered dietitian and a certified personal trainer. She received her Bachelor’s degree in dietetics and her graduate degree in exercise and sports science from Iowa State University. She also has a personal training certification from the American College of Sports Medicine. Rebecca currently has her own private nutrition and fitness consulting business is the Washington DC area.