Healthwashing 101: The Truth About “Net Carbs"
Ian Gibbs, M.S.
Transforming Health Through Nutrition, Fitness & Preventative Wellness | Alternative Medicine & Holistic Health Educator | Veteran
Have you ever picked up a “low-carb” snack and thought, oh dang, this only 3g of net carbs? This must be a healthy choice! Well, before you decide to binge eat on that new "healthy snack" let’s break this down a bit. Because food companies are playing a tricky game with numbers, and it’s time to see the full picture.
What Are Net Carbs?
The term “net carbs” is not a scientific or FDA regulated measurement....it’s a "MARKETING TACTIC". Companies use it to make products look like they have fewer carbohydrates than they actually do.
The formula they use is:
Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
The idea is that fiber and sugar alcohols don’t fully impact blood sugar, so they subtract them from the total carb count. But here’s the catch:
?? Some sugar alcohols DO affect blood sugar.
?? Some fibers DO get partially digested, adding more calories than you think.
?? This can lead people to underestimate their actual carb and calorie intake.
How Food Companies Trick You
A protein bar might say: "Only 4g net carbs!" But when you check the label, you see:
So, by their math:
Net Carbs = 24g - 10g (Fiber) - 10g (Sugar Alcohols) = 4g
Sounds great, right? But here’s the reality:
? Some sugar alcohols (like maltitol) still raise blood sugar.
? Some fibers (like soluble corn fiber) are partially absorbed.
? The product still has 24g of carbs, your body just processes them differently.
How to Accurately Read a Label
Instead of trusting “net carbs,” look at:
? Total Carbohydrates: This will tell you all you need to know.
? Fiber Type: Insoluble fiber doesn’t impact digestion much, but soluble fiber does.
? Sugar Alcohol Type: Erythritol has minimal impact, while maltitol acts almost like sugar.
How to Decode Net Carbs and Find the Real Carb & Calorie Content
Let’s say you’re looking at a food label that claims it has only a few net carbs. Here’s how to find out the true carbohydrate content:
Step 1: Start with Total Carbohydrates
Look at the nutrition label and find the Total Carbohydrates listed per serving.
Step 2: Subtract Fiber & Sugar Alcohols (With Caution!)
Step 3: Calculate the True Carb Count
Step 4: Convert to Calories
Multiply the true carbohydrate count by 4 to get the actual calories coming from carbs.
Final Thoughts:
If you’re watching your carbs, don’t fall for “net carb” marketing. PLEASE read the full label, understand how sugar alcohols and fiber work, and don’t let food companies manipulate you into thinking a snack is healthier than it really is! With that being said, stay healthy friends!!!