Not all carbs are equal. That’s why even low carbers take into account the amount of fiber in determining net carbs. That’s also why most scientifically-based diets steer you away from low fiber and processed carbs.
A few rules when shopping for your carbs…
If you do include grains in your diet (I do 😉 ), go for whole unprocessed grains. Stay away from anything with “enriched” on the label. Enriched is a nice word for processed. Stay away from white carbs. Most of the time, white means processed.
Most importantly, always read the label! What a manufacturer labels whole grain is not necessarily a whole grain product. Take a look at the label below, which I took from “whole grain” buns.
The ingredients start with whole wheat flour, which is good, but just go down from there. Notice the laundry list of chemicals on the second line. Another problem is the carbohydrate-fiber ratio. For true whole grains, it should be under 5. In this case, it’s almost 7.
Now, take a look at he label above from another whole grain bread. Three things to notice. First, it has the whole grain symbol. Second, there are no processed grains or preservatives, and the carb-fiber ration is only 4.4. BUT… This bread is higher in sugar than the first.
Now, take a look at the ingredients (above) and nutritional label (below) for Dave’s Killer Bread Organic Powerseed bread. It’s sweetened with fruit juice, so it only has 1g of sugar. It too is all unprocessed ingredients, and the carb-fiber ratio is only 3.4. It’s clearly the best of the three choices.
This is why it is so important to read labels. Manufacturers want to sell products, which is not unreasonable since sales keep their doors open, but that works to our disadvantage.
To be healthy, you have to be willing to take the time to read your labels and know what you’re putting in your body. It’s worth it though. I promise!