Low-Carb Label

Start by checking the nutrition facts.

·      Look at serving size, total carbohydrate, and fiber.

·      Use total carbohydrate content only.

·      You may subtract fiber from total carbohydrate to get the -effective or net carb count-. For example, if there are 7 grams of carbohydrate and 3 grams of fiber, the difference yields 4 grams of effective carbohydrates. That means the effective carbohydrate count is 4 grams per serving.

·      No need to worry–at this point–about calories or fat.

·      Effective carbohydrate count of vegetables should be 5 grams or less.

·      Effective carbohydrate count of meat or condiments should be 1 gram or less.

·      Also check the ingredient list. Avoid foods that have any form of sugar or starch listed in the first 5 ingredients.

Sugar by any other name is still sugar!

All of these are forms of sugar: sucrose, dextrose, fructose, maltose, lactose, glucose, honey, agave syrup, high-fructose corn syrup, maple syrup, brown-rice syrup, molasses, evaporated cane juice, cane juice, fruit-juice concentrate, corn sweetener.

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