1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,119 --> 00:00:14,880 Speaker 1: I am Tom Holland and this is fitness Disrupted. Fit tip. 3 00:00:15,440 --> 00:00:18,840 Speaker 1: What our net carbs? Now, you may have seen this 4 00:00:19,040 --> 00:00:21,920 Speaker 1: term and have no idea what it is. It is 5 00:00:22,000 --> 00:00:26,680 Speaker 1: often found on different products, bars to so many different 6 00:00:26,720 --> 00:00:31,880 Speaker 1: food products made super popular back with Atkins resurgence with 7 00:00:31,920 --> 00:00:35,360 Speaker 1: the keyto Diet. So what are they, what's the science 8 00:00:35,400 --> 00:00:39,479 Speaker 1: behind them? Does it matter? And how does it impact 9 00:00:39,479 --> 00:00:44,200 Speaker 1: your health? Quick fit tip on net carbs. So really simply, 10 00:00:44,240 --> 00:00:46,440 Speaker 1: the concept of net carbs is based on the principle 11 00:00:46,600 --> 00:00:50,280 Speaker 1: that not all carbohydrates affect the body in the same manner, 12 00:00:50,360 --> 00:00:53,920 Speaker 1: and that is true, all right. A net carb calculation 13 00:00:54,400 --> 00:00:57,720 Speaker 1: is when you're going to take the total absorbed carbohydrate 14 00:00:57,760 --> 00:01:01,200 Speaker 1: and food and you're gonna subtract it is not absorbed. 15 00:01:01,600 --> 00:01:04,320 Speaker 1: And we're talking about what is and what isn't and 16 00:01:04,360 --> 00:01:07,920 Speaker 1: what isn't In the concept of net carbs, we're talking 17 00:01:07,920 --> 00:01:11,920 Speaker 1: about fiber and we're talking about sugar alcohols. Okay, So 18 00:01:11,959 --> 00:01:18,480 Speaker 1: the net carb calculation is total carbohydrates minus fiber minus 19 00:01:18,480 --> 00:01:22,600 Speaker 1: sugar alcohols. All right, here's one thing you should know 20 00:01:23,040 --> 00:01:26,280 Speaker 1: right up front, though, the food and drug administration has 21 00:01:26,319 --> 00:01:29,360 Speaker 1: not weighed in on an official definition of net carbs. 22 00:01:30,000 --> 00:01:34,640 Speaker 1: There is no legal definition of the net carbs, and 23 00:01:34,640 --> 00:01:39,320 Speaker 1: it also goes by active carbs or impact carbs. So 24 00:01:39,360 --> 00:01:44,840 Speaker 1: where did this term come from? Not surprisingly, net carbs, 25 00:01:44,880 --> 00:01:49,960 Speaker 1: active carbs, impact carbs synonymous. They all come from the 26 00:01:49,960 --> 00:01:54,120 Speaker 1: food companies and they have been made up essentially to 27 00:01:54,200 --> 00:01:57,840 Speaker 1: make their products more appealing. Okay, So let's get into 28 00:01:57,920 --> 00:02:02,800 Speaker 1: some quick simple science. All right. So there are some carbohydrates, 29 00:02:02,840 --> 00:02:06,840 Speaker 1: like you're simple or refine starches and sugars that are 30 00:02:06,880 --> 00:02:10,760 Speaker 1: absorbed rapidly okay, and have a high what is known 31 00:02:10,760 --> 00:02:14,520 Speaker 1: as glycemic index, meaning they cause your blood sugar levels 32 00:02:14,560 --> 00:02:17,800 Speaker 1: to rise really quickly, okay, after you have a meal 33 00:02:18,200 --> 00:02:21,359 Speaker 1: of these types of carbohydrates. And examples of these would 34 00:02:21,400 --> 00:02:25,320 Speaker 1: be what you'd expect candy, white rice, white bread, a 35 00:02:25,360 --> 00:02:30,280 Speaker 1: lot of your processed foods. Other carbohydrates, such as the 36 00:02:30,320 --> 00:02:35,320 Speaker 1: fiber you're gonna find in fruits and vegetables and whole grains, well, 37 00:02:35,520 --> 00:02:40,640 Speaker 1: not surprisingly, those move more slowly through your digestive system, 38 00:02:41,440 --> 00:02:44,920 Speaker 1: and much of it isn't digested at all, and that 39 00:02:45,120 --> 00:02:51,200 Speaker 1: is your insoluble fiber. Okay, So fiber has no impact 40 00:02:51,320 --> 00:02:55,240 Speaker 1: on your blood sugar and your insulin. The sugar alcohols, however, 41 00:02:55,639 --> 00:02:59,280 Speaker 1: their carbohydrates that are yeah, they're found naturally in some foods, 42 00:02:59,280 --> 00:03:02,079 Speaker 1: but they are prime, merrily found and you're going to 43 00:03:02,200 --> 00:03:08,720 Speaker 1: consume them in your low carb food products. Okay, And 44 00:03:09,080 --> 00:03:13,320 Speaker 1: yes they're only partially digested, but they're glycemic index. Again, 45 00:03:13,440 --> 00:03:16,520 Speaker 1: the number how to measure the impact they have on 46 00:03:16,560 --> 00:03:19,880 Speaker 1: your blood sugar and your insulin relies on the type. 47 00:03:20,040 --> 00:03:23,400 Speaker 1: So there's many different types of sugar alcohols, some zero 48 00:03:23,560 --> 00:03:27,680 Speaker 1: glycemic index and some pretty high, so you have to 49 00:03:27,720 --> 00:03:30,960 Speaker 1: know that as well. But it's relatively low compared to 50 00:03:31,080 --> 00:03:36,119 Speaker 1: table sugar. Okay, So here's how you Here's how they 51 00:03:36,280 --> 00:03:41,040 Speaker 1: would compute a net carb calculation. So let's say you 52 00:03:41,320 --> 00:03:45,080 Speaker 1: ate a food that had grams of carbohydrates per serving 53 00:03:45,200 --> 00:03:51,760 Speaker 1: and twelve grams of fiber and no sugar alcohols. Will say, okay, carbohydrate, 54 00:03:51,800 --> 00:03:54,640 Speaker 1: you've got twelve grams of fiber, so we're gonna subtract 55 00:03:55,360 --> 00:03:59,760 Speaker 1: twelve from and you've got thirteen net carbs. If you 56 00:03:59,800 --> 00:04:04,200 Speaker 1: have three grams of sugar alcohol, then it would be 57 00:04:04,920 --> 00:04:09,960 Speaker 1: ten grams net carbs. Okay, But again, the problems with 58 00:04:10,040 --> 00:04:13,480 Speaker 1: the sugar alcohols. There are some sugar alcohols that can 59 00:04:13,680 --> 00:04:18,359 Speaker 1: raise your blood sugar pretty you know, it can raise it. 60 00:04:18,360 --> 00:04:21,080 Speaker 1: It's not zero and it's not super low. Uh, it 61 00:04:21,160 --> 00:04:24,640 Speaker 1: depends on the sugar alcohol because some sugar alcohols do 62 00:04:24,720 --> 00:04:27,719 Speaker 1: have a higher glycemic index, but they're still not counted 63 00:04:27,760 --> 00:04:32,080 Speaker 1: as carbohydrate when it comes to this calculation. And here's 64 00:04:32,640 --> 00:04:35,599 Speaker 1: one of the real kickers, which you know, isn't surprising 65 00:04:35,600 --> 00:04:39,560 Speaker 1: when it comes to processed you know, foods that are 66 00:04:39,760 --> 00:04:43,320 Speaker 1: are not as natural as they should be because these 67 00:04:43,320 --> 00:04:46,680 Speaker 1: sugar alcohols are not completely absorbed. If you eat too many, 68 00:04:46,880 --> 00:04:51,800 Speaker 1: what are the side effects gas, bloating and yes, diarrhea. 69 00:04:52,160 --> 00:04:55,200 Speaker 1: To the point that certain foods with sugar alcohols have 70 00:04:55,360 --> 00:04:58,760 Speaker 1: a warning on the package that eating a lot of 71 00:04:58,760 --> 00:05:02,120 Speaker 1: these foods could act as the laxative we will have 72 00:05:02,200 --> 00:05:07,520 Speaker 1: a laxative effect. The history sugar alcohols, they've been in 73 00:05:07,640 --> 00:05:11,479 Speaker 1: chewing gum for years in small amounts though, so we 74 00:05:11,720 --> 00:05:15,960 Speaker 1: don't truly know the long term effects of sugar alcohols 75 00:05:16,000 --> 00:05:21,640 Speaker 1: that have been consumed in large quantities. So we're talking fiber, 76 00:05:22,080 --> 00:05:27,839 Speaker 1: we're talking sugar alcohols and net carbs. But here's the 77 00:05:27,880 --> 00:05:33,160 Speaker 1: final takeaway. Most people who are consuming these products are 78 00:05:33,200 --> 00:05:39,080 Speaker 1: doing so for weight loss. For weight loss, Now, our 79 00:05:39,120 --> 00:05:42,520 Speaker 1: carbohydrates involved in weight loss, yes to some degree, but 80 00:05:42,640 --> 00:05:45,280 Speaker 1: as I've said on so many other shows, and as 81 00:05:45,360 --> 00:05:50,279 Speaker 1: the research shows, it's about calories. So here's the huge problem. 82 00:05:50,360 --> 00:05:52,120 Speaker 1: If weight loss is your goal, and that's why you're 83 00:05:52,160 --> 00:05:56,479 Speaker 1: looking at net carbs, it's the big sea, as they say, 84 00:05:56,520 --> 00:06:00,960 Speaker 1: not the little sea, that matters calories, not carbon hydrates, 85 00:06:01,000 --> 00:06:05,560 Speaker 1: if weight loss is your primary goal. Because here's where 86 00:06:05,560 --> 00:06:08,680 Speaker 1: we're gonna end up. If you eat one of these bars. 87 00:06:08,720 --> 00:06:10,520 Speaker 1: There are bars that you will pick up and it 88 00:06:10,560 --> 00:06:14,000 Speaker 1: will say only four net carbs, but that bar has 89 00:06:14,080 --> 00:06:17,679 Speaker 1: three hundred and forty calories. So many people will consume 90 00:06:17,720 --> 00:06:20,880 Speaker 1: that bar just seeing that four net carbs, going wow, 91 00:06:20,920 --> 00:06:24,040 Speaker 1: this is super low in carbohydrates. Well, to make that 92 00:06:24,080 --> 00:06:28,359 Speaker 1: taste really well and palatable and make it big, they 93 00:06:28,440 --> 00:06:30,040 Speaker 1: gotta add some calories in there, and it's got to 94 00:06:30,080 --> 00:06:35,440 Speaker 1: come from somewhere, and quite often they are high calory. 95 00:06:35,520 --> 00:06:37,479 Speaker 1: So that's why when I say to you when it 96 00:06:37,520 --> 00:06:40,760 Speaker 1: comes to pure weight loss, the first thing, when it 97 00:06:40,760 --> 00:06:43,000 Speaker 1: comes to pure weight loss, not health, the first thing 98 00:06:43,040 --> 00:06:46,640 Speaker 1: you look at is calories. Then you start to make 99 00:06:46,680 --> 00:06:49,039 Speaker 1: your way down and ideally you hunt a food that 100 00:06:49,120 --> 00:06:55,040 Speaker 1: is low in calories and high in quality, but that's 101 00:06:55,080 --> 00:06:57,960 Speaker 1: not often what you're getting when it's a processed food, 102 00:06:58,920 --> 00:07:00,640 Speaker 1: and when it has a turn them on it, like 103 00:07:01,720 --> 00:07:08,320 Speaker 1: net carbs or active carbs or impact carbs. You are 104 00:07:08,400 --> 00:07:13,520 Speaker 1: better off eating whole foods that are naturally low in 105 00:07:13,840 --> 00:07:17,760 Speaker 1: refined carbohydrates. What are those foods we just talked about them. 106 00:07:18,120 --> 00:07:25,280 Speaker 1: Fruits and vegetables and whole grains, the snack bars, the 107 00:07:25,280 --> 00:07:28,520 Speaker 1: processed foods, the ones that are able to have a 108 00:07:28,680 --> 00:07:32,800 Speaker 1: term like net carbs stamped on it. They're doing that 109 00:07:32,880 --> 00:07:36,680 Speaker 1: for a reason. And the reason when it comes to 110 00:07:36,720 --> 00:07:39,040 Speaker 1: your health, and oftentimes when it comes to your weight, 111 00:07:40,280 --> 00:07:41,920 Speaker 1: isn't the right reason, and it's not going to get 112 00:07:41,960 --> 00:07:45,880 Speaker 1: you to your goal. So, as Jack Olaine said, if 113 00:07:45,920 --> 00:07:49,560 Speaker 1: man makes it, don't eat it. I'll qualify that there's 114 00:07:49,600 --> 00:07:52,160 Speaker 1: some man made foods that are pretty healthy now getting 115 00:07:52,160 --> 00:07:55,720 Speaker 1: healthier and healthier. But the point is well taken. Let's 116 00:07:55,720 --> 00:07:58,800 Speaker 1: focus on the fiber and not so much the sugar alcohols. 117 00:07:59,000 --> 00:08:01,880 Speaker 1: Let's focus on the whole old foods and not the 118 00:08:01,920 --> 00:08:05,680 Speaker 1: process foods. Let's not worry about carbo hydrates, net carbo 119 00:08:05,760 --> 00:08:09,440 Speaker 1: hydrates as much as the quality of the food and 120 00:08:09,440 --> 00:08:12,480 Speaker 1: the quantity of the food and what that food is 121 00:08:12,480 --> 00:08:15,800 Speaker 1: going to do for us with our nutrients and vitamins 122 00:08:15,840 --> 00:08:19,280 Speaker 1: and minerals and all the good things. And then you 123 00:08:19,320 --> 00:08:23,840 Speaker 1: have it net Carbs. I am Tom holland thank you 124 00:08:23,920 --> 00:08:27,040 Speaker 1: for listening to this fit tip. If you have not 125 00:08:27,160 --> 00:08:29,920 Speaker 1: yet rated the show, please do so. I would greatly 126 00:08:29,920 --> 00:08:33,240 Speaker 1: appreciate it. If you have rated it, thank you, And 127 00:08:33,240 --> 00:08:34,839 Speaker 1: if you can leave a comment where you're listening, that 128 00:08:34,840 --> 00:08:38,319 Speaker 1: would be great as well. Tom h Fit is my Instagram. 129 00:08:38,360 --> 00:08:41,280 Speaker 1: Tom h Fit is also my Twitter. Can follow me 130 00:08:41,320 --> 00:08:43,400 Speaker 1: there and if you want to ask questions, have comments, 131 00:08:43,640 --> 00:08:46,640 Speaker 1: go right to Fitness Disrupted dot com and you can 132 00:08:46,679 --> 00:08:50,200 Speaker 1: do so through the website. And finally, if you are 133 00:08:50,559 --> 00:08:52,920 Speaker 1: talking about this on social media, if you use the 134 00:08:52,960 --> 00:08:56,880 Speaker 1: hashtag fitness disrupted, I will see that and we can 135 00:08:56,880 --> 00:09:00,120 Speaker 1: connect that way as well. Again, my goal is to 136 00:09:00,320 --> 00:09:03,480 Speaker 1: help you have your best life, to wade through all 137 00:09:03,480 --> 00:09:08,760 Speaker 1: the misinformation and fuzzy math and fuzzy science, and oftentimes 138 00:09:10,040 --> 00:09:13,080 Speaker 1: it's the simple stuff that works. And remember, we have 139 00:09:13,240 --> 00:09:16,439 Speaker 1: three things that we can control, how much we move, 140 00:09:16,520 --> 00:09:19,240 Speaker 1: what we put into our mouths, and our attitudes and 141 00:09:19,440 --> 00:09:24,240 Speaker 1: that is awesome. Thank you for listening. I am Tom Holland. 142 00:09:24,360 --> 00:09:34,839 Speaker 1: This is Fitness Disrupted. Believe in yourself. Fitness Disrupted is 143 00:09:34,880 --> 00:09:38,360 Speaker 1: a production of I heart Radio. For more podcasts from 144 00:09:38,360 --> 00:09:42,080 Speaker 1: my heart Radio, visit the i heart Radio app, Apple Podcasts, 145 00:09:42,360 --> 00:09:44,520 Speaker 1: or wherever you listen to your favorite shows.