There is multiple ways you can try to find out carb contents. Choose a method that is convenient for you. I mix and match based on what I eat. This is how I do it.
- Cooked – For eg., 1 cup rice – Net Carbs – ~44g
- Quantity – For eg., 1 potato medium – Net Carbs – ~32g. I usually don’t count this way, but its an option.
- Weight – For eg., 100g aubergine- Net Carbs – 3g. This is a very good way of calculating for vegetables.
Fiber is also counted as carbs. The most important part in a low carb diet is to find the net carbs. Which is Total Carbs – Fiber.
Good Example of Low Carb: This is the food label of 100g of Aubergine. Net Carb of Aubergine is Total Carbohydrate (6g) – Dietary fiber (3g). So Net carb is 3g. In a low carb diet you should restrict to 40-50g of net carb per day. So you can conclude aubergine is not going to put a big dent in your daily limit.
Bad Example of Low Carb: This is the food label of 1 cup Cooked rice ( I choose this measure as for rice it is easy to measure in cooked form). Net Carb of Rice is Total Carbohydrate (45g) – Dietary fiber (0.6g). So Net carb is 44.4g. In a low carb diet you should restrict to 40-50g of net carb per day. So you can conclude Rice is not that great an option, if your intention is weight loss OR diabetes control. More carbs -> More Glucose -> More Insulin -> More Fat.
