More Food Labels

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal BMI is 24.9.

Natural Weight Loss

bread label

More Food Labels

Now let’s look at a food label from a bag of whole-grain bread.

The total carb content is 12.7 grams, and the fiber content is 2.3 grams.

After you subtract fiber from the total carb content, you are left with 10.4 grams of net carbs, which are the only carbs that matter for our purposes.

Many low-carb diets like Atkins will tell you sugar alcohols are also nonimpact carbs, but this is confusing.

The misleadingly named “sugar alcohol,” also known as polyol, is neither a sugar nor an alcohol but a man-made chemical compound with a molecular structure similar to that of sugars and alcohols.

Food companies use it because it sweetens like sugar but isn’t counted as sugar according to Food and Drug Administration guidelines.

So, food companies can claim their product is low in or free of sugar.

Some companies even go so far as to subtract the sugar alcohol content from the carb count on the label, claiming it has a minimal effect on blood sugar levels when in fact this isn’t true at all.

Glycemic load values for the most commonly used sugar alcohols are certainly lower than for real sugars, but they’re still significant and they do affect your blood sugar levels.

For example, take maltitol, a commonly used sugar alcohol with a glycemic value of 53, and compare it with corn syrup, a natural sugar derived from corn, with a glycemic value between 85 and 92.

Sure, maltitol’s glycemic value is lower than the natural sugar, but it’s still not low by any means.

Bottom line:  Sugar alcohols are impact carbs, and your body will use them as fuel or store them as fat, so you’d better include them in your net carb count.

Another example is a label from a popular “low-carb” protein bar.

It claims it contains only 2 grams of net carbohydrates.

But if you look a little closer, the back label lists a total of 19 grams of carbs, which breaks down as follows:  8 grams of fiber, 8 grams of sugar alcohols, and 1 gram of sugar.

But the sugar alcohol used in many of these products is maltitol, which you now know is in fact an impact carb.

The only carbs in this product that won’t actually affect your blood sugar levels are the 8 grams of fiber.

So the true net carb count for this product is actually 11 grams, which is just under the net carb content of one slice of white bread, and certainly not as low as the packaging promises.

One more thing about sugar alcohols – they often have a laxative effect.

There are 2 reasons for this.

First, they aren’t entirely absorbed into your body and tend to hold onto a lot of water in your bowels, which causes diarrhea.

Second, when undigested carbs reach your colon, the normally present bacteria go wild with activity, which results in bloating and gas.

Come join me on my weight loss journey!  I’d love to have you along!

Have an awesome day!

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If you’d like to read Jillian’s book, you can get it here: Winning by Losing


Dick and Lenay

email: – 715-431-0657

P.S. If your diet isn’t working for you, join me on my weight loss journey here –


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