carb list?

[christopherjhalk]

So I was really excited when I went out and bought all kinds of food. I checked on all the food what their carbs were and I got the lowest if not zero on everything. The only real thing that I got with carbs in it was raw spinach for salads, atkins bars, a fiber mix, and atkin shakes.

I downloaded a carb traker on my iphone and use it to track my water, bars and weight. When I added my shrimp (plan grilled shrimp with black pepper) it said there were 12 carbs. I was devastated because my second day I had went over by 5 carbs. But the back of the package of the frozen shrimp said zero carbs. So is it safe to say that shrimp with no bread and just grilled with black pepper is zero carbs?

Also, I was looking around this website for more information on Net Carbs, and found something that didn't make sense to me. Although may just not be catching on.

I read that you take the total carbs minus the fiber and you have the total net carbs. But when I was looking at the atkins bars, it says total 2 net carbs. However, the total carbs were 19 and the fiber was 10 leaving a total of 9 net carbs...can someone tell me the correct way to figure this out or point me in the correct direction please.

Thank you

Also, anyone carry around a good book or list that has a reliable count on what the carbs are in each type of food?

[mission to lose]

Re: carb list?

Have you looked at------fitday.com?

[Georgiana]

Re: carb list?

I got the lowest if not zero on everything

Atkins is not a zero carbs diet. You have 20 net carbs to use on Induction, and over half of them should come from vegetables.

The only real thing that I got with carbs in it was raw spinach for salads

Is spinach the only vegetable you plan to eat?

atkins bars [...] and atkin shakes

My advice is to use this only in emergencies. The focus should be on real foods, not on products. Plus, some people are stalled by them.

If you choose to have them, then you need to count each serving as one serving of sweetener. Sweeteners are limited to 3 packets/servings per day.

a fiber mix

Did you check there's no sugar added?

Does it have any artificial sweetener in it? If it does, then it needs to be counted toward your sweeteners as well.

When I added my shrimp (plan grilled shrimp with black pepper) it said there were 12 carbs

I have no idea what carb counter you're using, but that shrimp you added must have been cooked... and the program assumed you have used a certain recipe. Obviously, your recipe was different than the one assumed.

I had went over by 5 carbs.

Over 20 net carbs? Eating only spinach?

But the back of the package of the frozen shrimp said zero carbs. So is it safe to say that shrimp with no bread and just grilled with black pepper is zero carbs?

Labels are not really accurate in the US.

Better search foods in the USDA database: http://www.nal.usda.gov/fnic/foodcomp/search/

when I was looking at the atkins bars, it says total 2 net carbs. However, the total carbs were 19 and the fiber was 10 leaving a total of 9 net carbs...can someone tell me the correct way to figure this out or point me in the correct direction please.

The counts on the Atkins bars were determined by measuring the effect they have on one's blood sugar.

Roughly said, sugar alcohols and glycerine are not included in the net carb counts.

Also, anyone carry around a good book or list that has a reliable count on what the carbs are in each type of food?

You can use the USDA database.

You can use fitday.com to track your foods.

We also have a carb counter at ADBB: NUTRITIONAL SPREADSHEET

[Kent]

Re: carb list?

Also, I was looking around this website for more information on Net Carbs, and found something that didn't make sense to me. Although may just not be catching on.

The easiest way to figure net carbs is simply to take the total carbs as listed by an American Label (Europeans have more intelligent labels often) and simply subtract the fiber from it. That number is your net carbs. Where it might get confusing is below...

I read that you take the total carbs minus the fiber and you have the total net carbs. But when I was looking at the atkins bars, it says total 2 net carbs. However, the total carbs were 19 and the fiber was 10 leaving a total of 9 net carbs...can someone tell me the correct way to figure this out or point me in the correct direction please.

Some manufacturers subtract sugar alcohols from the net carb number since they are not totally digestible. How much they convert to glucose depends on the type of sugar alcohols, but for myself, I just count them all and believe I am safest doing so. So packages that subtract sugar alcohols and then report a net carb numbers in my mind are lying to you.

Other companies like Atkins Nutrition subtracts out other things (like glycerin - aka soap) and reports net impact carbs. Again, I would say be safest and count everything but fiber grams.

For the most part, once you get into a routine, you just know the carb levels are good or over for the day. Especially on Induction, where you are limited to 3 cups of these specified veggies and limited other choices, it isn't the easiest going over the 20 net carb per day unless you are trying -- like eating a full onion or tomato.


Thank you

Also, anyone carry around a good book or list that has a reliable count on what the carbs are in each type of food?[/QUOTE]

[Georgiana]

Re: carb list?

The easiest way to figure net carbs is simply to take the total carbs as listed by an American Label (Europeans have more intelligent labels often) and simply subtract the fiber from it. That number is your net carbs.

However, it should be kept in mind that American labels are not very accurate and the reported carbs are normally rounded.

For example, a large egg has 0.39 net carbs (so it would be 0 on the label). If you eat 3 eggs, that's 1.17 net carbs.

An ounce of cheddar has 0.36 net carbs (0 on the label). 4 oz will be 1.45 net carbs.

So going by what is written on the label does not always give you correct information on your total net carb intake.

[Kent]

Re: carb list?

Yep there will always be hidden carbs, but for the most part unless I am not losing, missing 5-6 hidden carbs would not upset me. If someone would eat 24g as opposed to 20 net grams, there's a good chance it wouldn't affect them. I'd be glad that they were counting or tracking in the first place instead of guessing.

For an ease of education, my recommendation is to take the label numbers as sufficient. If then you are having problems with less than expected weight loss, I then progress to learning about figuring about hidden carbs. If hidden carbs or unlisted carbs are a current concern, Fitday makes it easier. (If you pick the right item as the OP found out on his 12g shrimp.)

[christopherjhalk]

Re: carb list?

Have you looked at------fitday.com?

No I haven't but I looked very briefly at it just now and I will look at it more when I get off work. Thank you for suggesting it.

[christopherjhalk]

Re: carb list?

Thank you for the reply, here are my "corrections" or new plans.

Atkins is not a zero carbs diet. You have 20 net carbs to use on Induction, and over half of them should come from vegetables.

I know that it's not a zero carb diet and I have been trying very hard to stay under the 20 carbs. But thank you very much for the reminder. What I was trying to say here is that I bought all the meat/cheese and other things that had the lowest carb in it. I have not at this moment bought anything other then raw spinach. But I will go out today and buy more veggies.

Is spinach the only vegetable you plan to eat?

When I started on Tuesday, yes, that was the only one I had planned on eating. I will look more into buying more veggies.

My advice is to use this only in emergencies. The focus should be on real foods, not on products. Plus, some people are stalled by them.

Ok, thank you. I won't use them anymore.

If you choose to have them, then you need to count each serving as one serving of sweetener. Sweeteners are limited to 3 packets/servings per day.

Did you check there's no sugar added?

I checked this morning and there is no sugar added - completly by mistake, I didn't go out and look for no sugar added, so It sounds like I lucked on this.

Does it have any artificial sweetener in it? If it does, then it needs to be counted toward your sweeteners as well.

There is added orange flavor. But again, only by mistake have I counted this as my one and only sweetener.

I have no idea what carb counter you're using, but that shrimp you added must have been cooked... and the program assumed you have used a certain recipe. Obviously, your recipe was different than the one assumed.

I have gotten rid of that carb counter and will propable use the one mentioned above.

Over 20 net carbs? Eating only spinach?

No, at the time, when I was using carb counter I was using, it said 14 carbs for the shrimp, plus the eggs, plus the Atkins Bar and shake then the spinach I was well over the 20 carb limit. But when I took the 14 carbs out for the wrong count of the shrimp, I was well below.

Labels are not really accurate in the US.

Better search foods in the USDA database: http://www.nal.usda.gov/fnic/foodcomp/search/

I will use this as well. Thank you very much for your responses and post.

The counts on the Atkins bars were determined by measuring the effect they have on one's blood sugar.

Roughly said, sugar alcohols and glycerine are not included in the net carb counts.

You can use the USDA database.

You can use fitday.com to track your foods.

We also have a carb counter at ADBB: NUTRITIONAL SPREADSHEET

[brandywine1241]

Re: carb list?

If you use FitDay, the nutritional information it gives you is from the USDA database. As far as counting hidden carbs in foods not listed in FitDay go, if the label (US) says 0 carbs, I count .4 carbs. If it says <1 carb, I count .9 carbs just to be safe.

One thing to be careful with using FitDay, is that their prepared choices (eg scrambled eggs) will likely contain foods you are not eating. You are much better off to list the basic ingredients you are using (eg eggs, raw; cream). Cooked vegetables is another place where they will add ingredients. Again just use the raw choices.

[Suzanne_H]

Re: carb list?

http://www.atkinsdietbulletinboard.com/forums/atkins-low-carb-dieting-faqs/6781-what-foods-can-eaten-induction.html

I suggest you follow this Acceptable Foods list to the letter for two weeks. I also suggest you buy a copy of the book and study it as there's too much info for me to type in here about how to have and ENJOY a good induction. It's imperative that you have a good induction for this diet to work.

By "work" I mean in order for you to enjoy all the benefits of doing Atkins. It's the first time I have ever been on a diet and did not crave, did not want to cheat, did not feel deprived. Now I will tell you if I eat the bars or drink the shakes I do crave. There are certain sugar alcohols that just send me over the edge. Now I can eat Splenda and be a-ok. Anyhow, take this time to get to know yourself, your body, and your needs. It'll go a lot better if you have a clean induction... then when you do add other foods it's easier to identify if the new food is problematic with your blood sugar or not. Hope this makes sense.

Welcome to the boards and welcome to Atkins.

[2big4mysize]

Re: carb list?

glad your shrimp was an assumed ingredients error. fitday has that too so be sure to enter your foods as the raw version on fitday so you don't get any added fats nor carbs,

your atkins bars have net effect carbs not net carbs on that box on the front. the back nutrtional label will have total grams of carbs and total fiber carbs.

the premise is that based on some very limited size studies the bars didn't increase the blood sugar for up to 2 hours after eating which is the accepted standard. However some folk have different transition times for their food masses, differing intestinal flora wehich help make those compounds digestible so many low carbers see a spike 4-6 hours after consuming those net effective mythical magical noncounting counting carbs. One would be well advised to avoid them during induction and to possibly try them after OWl when one is well versed in how their eating plan works and how to handle any cravings and or scale effects cause by those frankenfoods.

[warmsummerfall]

Re: carb list?

Hi and welcome,,,