How do you know if a product is “low carb”?

Introduction

With the rise of heightened awareness around health and wellness, low-carb diets are gaining popularity. These diets are often associated with weight loss, improved diabetes management, and overall metallic health. However, navigating the world of low-carb products can be confusing. This article aims to guide you through nutrition labels, ingredients to look out for, and give you practical tips for identifying low-carb foods.

Table of Contents:

1. Definition of Low Carb Diet
2. Understanding Nutrition Labels
3. Key Nutrients Table
4. Ingredients to Watch Out For
5. Examples of Low Carb Products
6. Calculate Net Carbs
7. The False Friends of Low Carb
8. Innovative Low Carb Alternatives
9. Low Carb Recipes and Meal Ideas
10. Conclusion

Definition of Low Carb Diet

The low carb diet is characterized by a reduction in carbohydrate consumption , favoring proteins and good fats. Low-carb diets can range from 20 to 100 grams of carbohydrates per day, depending on individual goals and nutritional recommendations.

Understanding Nutrition Labels

Reading and interpreting nutrition labels is essential to identify low carb foods. The key information to look for is the total "carbohydrates" line (the "of which sugars" line indicates the amount of fast sugar naturally present in the product or having been added, it is simply to give an indication). The "polyols" line must also be consulted carefully because it is the sweetener contained in the product. This line is essential to calculate the net carbohydrates of a sweetened product. Depending on the sweetener, the amount of polyols can be deducted from the carbohydrates totally or partially.

For example, an erythritol-sweetened product that contains 20g carbohydrate per 100g and 10g polyols has a net carbohydrate content of 10g (20g carbohydrate - 10g polyols)

Another maltitol sweetened product that contains 20g carbohydrates per 100g and 10g polyols has a net carbohydrate content of 15g because the polyols can only be removed by half.

If the product is not sweetened, the "polyols" line does not appear on the label, the line to take into account is the "carbohydrates" line = slow sugars + fast sugars.

Key Nutrients Table

Nutrients	Importance in Low Carb Diet
Total carbohydrates	To limit to stay within Low Carb macros (between 20 and 100 g of net carbohydrates per day)
Added sugar	To watch out for in the list of ingredients of products especially added sugars (Corn syrup, Dextrose, Sucrose, Maltose, Corn syrup, Agave syrup, Sucrose, Cane syrup, Cane sugar, Coconut sugar, Maple syrup, Fructose, Glucose, Fruit juice concentrate (for example, apple juice concentrate), Barley malt syrup, Galactose, Lactose etc.)

Ingredients to Watch Out For

Certain ingredients may be indicators that the product is not low carb.

Beware of the following ingredients often hidden under different names:

• Glucose-fructose syrups
• Dextrose
• Maltodextrin
• Modified starch
• Refined flours

Examples of Low Carb Products

Products	Net Carbohydrates per 100g
Konjac Pasta	0 g
Low Carb Pain	2 g
Low carb energy bars	3g
Dark chocolate (>70%)	10 g

Calculate Net Carbs

Net carbs are calculated by subtracting the amount of sugar alcohols, polyols (sweeteners) from the total carbohydrates. This measurement is more accurate for those following a low carb diet.

Net Carbohydrate Formula : Net Carbohydrates = (Total Carbohydrates - Polyols)

The False Friends of Low Carb

Some products claim to be low carb or "sugar free" but contain ingredients that can affect your carbohydrate distribution in the same way that sugar can.

Be careful with:

• Some products called "sugar-free" contain significant amounts of slow sugars (wheat flour, corn flour, etc.). In France, we distinguish between slow sugars and fast sugars, but in both cases, it is indeed sugar.
• “Whole grain” cereal products that have a high glycemic index.

Innovative Low Carb Alternatives

Our online store offers a range of innovative alternatives to satisfy your cravings without disrupting your low carb diet.

Here at Délices Low Carb, all our products are low carb (low in carbohydrates whether slow or fast)

Here are some examples of our products:

• Keto wraps: Made from almond or konjac flour, these are a great substitute for traditional pasta.
• Low Carb Bread : Rich in fiber and protein, our breads are prepared with seeds and alternative flours such as coconut flour.
• Low Carb Snacks : Our snacks are formulated to be high in good fats and protein, while maintaining a low carbohydrate content.

Low Carb Recipes and Meal Ideas

To help you start or maintain your low carb diet, here are some meal ideas:

• Breakfast : Spinach and goat cheese omelet with a slice of keto bread
• Lunch : Grilled chicken salad with avocado, cherry tomatoes and olive oil dressing.
• Dinner : Konjac spaghetti bolognese with grated parmesan, Greek yogurt sweetened with erythritol.

Conclusion

Understanding what constitutes a low-carb diet is crucial for anyone looking to follow this type of diet. By learning how to read nutrition labels, calculate net carbs, and identify ingredients to avoid, you’ll be well-equipped to make smart food choices. Our store is here to provide you with innovative and delicious food alternatives that fit perfectly into a low-carb lifestyle.