Still trying to understand the carb counting

By CoRinaB Latest Reply 2011-02-03 08:45:47 -0600
Started 2011-02-02 15:57:40 -0600

I'm allowed 30-60 grams of carbs or 2-4 carb choices per meal.
I found this bread that I really like that has less carbs than any other that I've seen. Just to make sure that I understand this, if I have 2 slices of bread I would only count it as 1 carb choice, right? Even though the size of the bread they showed me is about the same size one slice of this bread. I copied the Nutritional Facts below.
I'm allowed 15g of carbs or 1 carb choice for a snack.
I have been eating Fiber One yogurt and count it as 1 carb choice for a snack even though it has 13g of carbs, 5g of fiber and 5g of sugar.

When I'm counting carbs, am I supposed to subtract the fiber in it?
I'm not sure if I'm counting correctly. Any suggestions or help!!



Serving Size: 2 slices (44g)

Amount per Serving:

* Calories 90
* Calories from Fat 9
% Daily Value*

Total Fat 1g 2%
Saturated Fat 0g
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg 0%
Sodium 160mg 7%
Total Carbohydrate 14g 5%
Dietary Fiber 5g 18%
Sugars 2g
Protein 6g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Calories per gram:

* Fat 9
* Carbohydrate 4
* Protein 4

5 replies

CoRinaB 2011-02-03 08:45:47 -0600 Report

Thanks to all of you for your feedback and help!!

So my best bet in counting carbs would just to use the total carbs listed and NOT the total NET Carbs that is given. Like on the boxes of Dreamfield Pasta.

Virgee61 2011-02-02 21:59:37 -0600 Report

HI JOHN YOU DON'T KNOW ME, BUT I WAS ONLINE THE OTHER DAY AND FOUND 25 Lowest Carb Foods, that might help you and they are all in the vegetable department. You could almost take a little of each one and make a nice salad out of them.
1. Arugula 1 cup has 1 gm of carbs. 2. cucumber 1/2 C. 2 gm of carbs
3. Broccoli Raab 1/2 C cooked 3gm 4. iceberg Lettuce 1 C 2 gm
5. celery 2 stalks 2 gms of carbs 6. white mushrooms 1/2 C 2gm
7. radishes 1/2 C 2gms 8. turnips 1/2 C cooked, 4 gm
9. romaine lettuce 1 C shredded 1.5 gm 10. Asparagus 1/2 C cooked 3.5 gm
11. Green Bell Pepper 1/2 C sliced, 2 gm 12. Okra 1/2 C cooked 3/5 gm
13. cauliflower 1 C cooked 5 gm 14. Yellow Bell Pepper 1/2 C sliced,3
15. cabbage 1 C cooked 8.5 gm 16. Red Bell Pepper 1/2 C sliced, 3 gm
17. Broccoli 1 C cooked 11gm 18. spinach 1/2 C cooked 3.5 gm
19. Beets 1/2 C sliced 12.5 gm 20. green beans 1/2 C cooked, 5 gm
21. carrots 1/2 C 6 gm 22. Kale 1/2 C cooked 4 gm
23. Snap sugar peas 1/2 C whole, raw, 24. onions 1/2 C. cooked 11 gm
1 gm
25. corn 1 med. ear 26 gm
Corn is last on the list because it has the most carbs.

CaliKo 2011-02-02 17:02:12 -0600 Report

My dietician said they no longer teach subtracting the fiber grams, but offered it as kind of a footnote in class, that some people do that, to explain products that talk about "net carbs." But John is right, bottom line is always testing to see how it affects your blood glucose. Good luck.

GabbyPA 2011-02-02 22:38:06 -0600 Report

The way I was taught to subtract fiber is very different from what the industry can get away with calling Net Carbs. For me, even if it lists net carbs, I still check the total carbs. Why play mind games when my levels are going to tell me the truth anyway? I am like John and just tend to use the total carbs unless there is a HUGE amount of fiber in a serving.

John Crowley
John Crowley 2011-02-02 16:27:23 -0600 Report

So two important points.

First, it does appear from the nutrition facts you posted, there are 14g in 2 slices of bread. So two slices would be one choice.

Second, as far as subtracting the fiber, it doesn't seem to be the same for everyone. Most people who do subtract fiber from the total carb count only subtract if there are 5 or more grams of fiber. But in the end, you'll have to check your blood sugar after eating to see how you're reacting to the fiber.

For my son, it has always seemed to be more accurate to simply go by total carbs and not ever subtract fiber. But others swear by it.

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