Calculating Net Carbs

Counting Net Carbs is pretty straight forward except when sugar alcohol is involved. Most low-carb protein bars contain sugar alcohol in sweeteners. Examples of sugar alcohols include:

• Sorbitol
• Xylitol
• Mannitol
• Isomalt
• Maltitol
• Lactitol
• Erythritol
• Hydrogenated Starch Hydrolysates

Typically, you take the total carbs minus the fiber to get Net Carbs. This nutritional label tells us that this bar contains 20g Net Carbs (24 g total carb - 4 fiber).

20g Net Carb = 24 g Total Carb - 4g Dietary Fiber

Carb counting becomes more complex when sugar alcohol is involved. Take this label for example, just looking at the total carbs and fiber, the Net Carbs is 22g... but with the sugar alcohol ingredient, this bar contains 10g Net Carbs. Or does it? 

10g Net Carb = 24 g Total Carb - 2g Dietary Fiber - 12g Sugar Alcohol

The Atkins website specifically states "to calculate Net Carb count with sugar alcohols, simply subtract grams of sugar alcohols (including glycerin), as well as fiber, from total grams of carbs." Their formula is Net Carbs = Total Carb - Dietary Fiber - Sugar Alcohol. So according to Atkins, they claim that, their Caramel Nut Chew Bar is 2g Net Carbs. 

2g Net Carb = 17 g Total Carb - 6g Dietary Fiber - 9g Sugar Alcohol

However American Diabetes Association, NIH, and UCSF disagrees that the entire carb content in sugar alcohol is subtracted from total carbs. 

American Diabetes Association points out in their How do sugar alcohols affect blood levels? article that "if a food has more than 5 grams of sugar alcohols: Subtract ½ the grams of sugar alcohol from the amount of total carbohydrate in a serving of that food."

NIH stated in their Carbohydrate Issues: Type and Amount article that "only about half of the carbohydrate grams from sugar alcohols and half or less from dietary fiber are metabolized to glucose whereas almost all "other carbohydrate" (mainly starch such as amylose and amylopectin) becomes blood glucose.

USCF illustrated in their Counting Sugar Alcohols article that "sugar alcohol is INCOMPLETELY absorbed. Estimate that only half of the sugar in sugar alcohol will be absorbed and impact your blood sugar."

Thus the formula should be: 
If food has more than 5 grams of Sugar Alcohol, 
then Net Carb = Total Carb - Dietary Fiber - 1/2 Sugar Alcohol. 

Therefore the correct amount for the Caramel Nut Chew Bar is 6.5g Net Carbs, not 2g as marketed on their packaging.

6.5g Net Carb = 17 g Total Carb - 6g Dietary Fiber - 4.5g Sugar Alcohol

So what? What's the difference between a mere 2g and 6.5g Net Carbs? The difference is 4.5g Net Carbs per bar. If you eat two bars a day, that is an extra 9g Net Carbs consumed. And if there are other meals that contain sugar alcohol, the wrong amount will be logged in your diet journal - which could impact weight loss. Bottom line is being informed when reading nutrition labels will keep your carb count accurate and not go over your daily budget... especially in the Atkins Induction Phase, where you can only consume 20g Net Carbs a day.

Additional source:

http://livehealthy.chron.com/figure-sugar-alcohol-carbs-6694.html

LC Cheese Crostini

I have not missed bread that much since I've been on my low-carb diet but I do miss the convenience of making sandwiches for lunch. I wanted to make a loaf of low-carb bread for sandwiches. So I searched the net to find a recipe.

Well, I found one that looked pretty good and very easy to make. Then I made it. Oh, does it not taste like the way it looked. So, instead of throwing away the whole loaf, I turned it into delicious cheese crostini.

Whole portion is 2085 calories, 24g net carbs, 147g fat, 73g protein.
Each piece is 174 calories, 2g net carbs, 12g fat, 6g protein.

Ingredients

1 loaf low-carb bread

1 tspn olive oil

1 tsp garlic powder

4 slices provolone cheese

1/4 cup parmesan cheese

1 tsp Italian seasoning

Instructions

Heat oven to 375F

Place slices of bread on a baking sheet lined with foil, brush/spray olive oil onto each slice of bread, sprinkle garlic powder on them. 

Cut the slices of provolone cheese into 3 parts and place them onto each slice of bread.

Sprinkle parmesan cheese and Italian seasoning over each slice.

Bake for about 8-10 minutes, or until golden brown and cheese is bubbling.

Chicken Sausage w/Mashed Cauliflower and Green Beans

LC Chocolate Peanut Butter Cups

Low carbers' main source of energy come from fat. This easy recipe will quell your chocolate cravings and provide you the fat intake that you need.

Whole portion is 3271 calories, 13g net carbs, 369g fat, 16g protein. 

Each piece is 272 calories, 1g net carbs, 31g fat, 1.3g protein.

Ingredients 
3/4 cup coconut oil (may sub with unsalted butter or olive oil)
1/2 cup cocoa powder, divided
1/4 cup peanut butter, smooth or crunchy
liquid sweetener to taste, about 18 tsp equivalent, divided

Instructions
Heat coconut oil in a measuring cup until it is melted.

Bottom Layer:
Pour 1/4 cup of melted oil into a bowl, stir in 1/2 of the cocoa powder until completely dissolved. Add 6 drops of sweetener, or to taste. Pour the mixture into a mini muffin (12) lined with crimped paper cups. Place the muffin pan in the freezer for about 10 minutes.

Middle Layer:
In another bowl, pour 1/4 cup of melted oil and stir in peanut butter until smooth. Add 6 drops of sweetener, or to taste. Check to see if the bottom layer is firm. If it is, pour in the peanut butter mixture. Place the pan back in the freezer for another 10 minutes.

Top Layer:
Add the remaining 1/2 of the cocoa powder into the measuring cup, until completely dissolved. Add 6 drops of sweetener, or to taste. Check to see if the middle layer is firm. If it is, pour in the chocolate mixture. Place the pan back in the freezer for another 10 minutes.

Keep the candies refrigerated until ready to serve.

Cheese Chips

Cheese Chips are way better than other snacks like potato chips, tortilla chips, or pretzels. Try one. Tell me what you think.

Whole portion is 50 calories, 1g net carbs, 4g fat, 4g protein. 

Ingredients 

These are made with American, Lite Havarti, and Lite Cheddar.

1 slice American cheese

*Lite cheese puffs up more than regular cheeses.

Instructions
Cut the slice of cheese into 16 squares as shown in picture (or 4 squares if you want bigger chips) and place them at least half inch apart on a microwavable plate lined with parchment paper. Microwave for 1 minute. Let them cool for another minute before taking them off the parchment paper.

*Havarti and Cheddar both takes about 1 1/2 minutes. You would need to experiment on the timing based on the cheese and the altitude in your area.
*If only slicing into 4 squares, microwave for a few seconds longer.

ENJOY!

 

 

 

LC No-Bake Cheesecake

This no-bake cheesecake tastes very good with the strawberry topping (optional). It's also very easy to make.

Whole portion is 520 calories, 4g net carbs, 52g fat, 14g protein.

Ingredients

For the cheesecake: 
1 env.  KNOX Unflavored Gelatine
1/2 cup sweetener (8 drops of stevia)
1 cup  boiling water
2 pkg.  (8 oz. each) cream cheese, softened
1 tsp.  vanilla

For the crust: 
1/2 cup almond meal
2 tbsp butter

For the strawberry topping:
1 env. Simply Delish Strawberry
14 oz Boiling water

Instructions
 

Cheesecake: 

Put gelatin and add boiling water; stir 5 minutes or until gelatin is completely dissolved.

Beat cream cheese and vanilla in large bowl with electric mixer on medium speed until creamy. You can also mix it by hand with a fork. Gradually add gelatine mixture, beating until well blended after each addition. Refrigerate 45 minutes or until thickened, stirring every 15 minutes. 

Crust:

While the cheesecake mixture has set for 15 minutes (1) - get it out of the fridge and mix it and refrigerate again. Then melt butter in microwave (about 20-30 seconds) and add in almond meal. Mix and pour into an 8x8 pan or individual bowls (8 servings). Even the mixture with a fork. Set aside.

When the cheesecake mixture has set for another 15 minutes (2) -

get it out of the fridge and mix it and refrigerate again. Then make the topping.

Topping:

Empty envelop into boiling water and stir until gelatin is dissolved. Set aside to allow it to somewhat cool but not completely.

When the cheesecake mixture has set for another 15 minutes (3) - get it out of the fridge and pour the mixture on top of the crust. Put them back in the refrigerator for about 10-15 minutes (4), until the topping is cool enough to pour over top.

When topping is cool enough, pour it over top of the cheesecake mixture and refrigerate 2 hours or until firm.

ENJOY!

  

Fresh Picante

Ingredients :

8 peeled medium tomatoes
2 Green Peppers
1 to 2 jalapeno’s with seeds
1/4 cup of chopped cilantro
1 teaspoon of apple cider vinegar
1 teaspoon of pepper
1/8 cup of lime juice
1 ½ teaspoons of garlic salt
3 garlic cloves

Fresh: 

Place all ingredients in a food processor and blend until smooth in texture and then refrigerate. Garnish with a little bit of finely chopped cilantro and onion for an added extra Fresh picante - will keep for around a week or so in the refrigerator.

To Can: 

The above recipe will make around 2 to 3 half pint jars - so multiply the ingredients x4 to can a dozen at a time. Simply process the ingredients the same way and add to a large pot. Bring to a very slow boil and let simmer for an hour. Then simply jar up and stick in your pressure canner for 15 minutes – or water bath for 40 minutes – and you have access to home-made year round picante salsa!

Source: http://oldworldgardenfarms.com/2012/05/11/picante-salsa-recipe-great-fresh-or-canned/