NEED HELP UNDERSTANDING LABELS

[PADGETTQUINCY]

HOW CAN I MAKE SENSE OUT OF SUGAR ON LABELS UNDER CARBOHYDRATES


Normally we go out for breakfast and I have been getting a Western omelet made with egg beaters and an order of whole wheat toast or 2 scrambled egg beaters, 2 strips bacon and it comes with whole wheat toast or English muffin or rye toast.  I have cut back in other areas and been eating a lot of salmon and rib eye steaks.  I prepare taxes.  During the last 4 months it was tax season we worked late and always went out to eat. So we eat out a lot.

This is what I need guidance on.  So if you have pointers in eating out or a source on point I would love to hear it.

This morning we uncharacteristically ate at home. 

I ate Jif Peanut butter on whole wheat toast with Chobani Yogurt. I was reading the labels and your section on NET Carbs and became confused.  I figured I was way over then maybe I was not.  here is what was on the labels:

Jif Peanut butter 2 tbsp
total carbs 7g
        dietary fiber 2g
        sugars 3g

Natures pride whole wheat bread 1 slice
total carbs 21g
        dietary fiber 3g
        sugars 4g

Chobani yogurt
total carbs 19g
        dietary fiber 1g
        sugars 17g

NO mention of sugar from alcohols.

HOW do I understand all this?

[F2S-Awesome]

Based on your numbers, the Jiff is 5 net carbs per 2 tablespoon serving. The sugars listed are already included in total carbs, and the fiber is subtracted from the total carbs to get "net carbs" which is what we count on F2S. The bread is 18 net carbs per slice, and the yogurt is also 18 net carbs for whatever the serving size is; you didn’t list it.
So if you ate one slice of that bread, with 2 tablespoons of that peanut butter, and a serving of that yogurt (based on the yogurt numbers below) you will have eaten 41 net carbs. Way over.
May I suggest Sami’s Bakery online for their slim & trim lavish bread at 2 net carbs per “slice”
See: http://www.samisbakery.com/products/low-carb/detail.cfm?id=60
and Soy nut-butter, either zero carb Carb Not Beanit Butter, see:
http://www.netrition.com/dixie_beanit_butter_page.html
Or
I.M. Healthy Unsweetened Creamy SoyNut Butter
http://www.amazon.com/I-M-Healthy-Unsweetened-Creamy-SoyNut/dp/B0002NYJ3E
As far as the yogurt, I’m waiting to hear back from Umpa in the forum, Doug’s wife, on a low carb recipe for yogurt. I hope that helps.
p.s. sugar alcohols are only listed in “sugar-free” products that use sugar substitutes.

[mouseissue]

Welcome to the family, PADGETTQUINCY!

There are only two things you need to remember when reading nutrition labels for ANY packaged food:

(1) Net Carbs = Total Carbs - Fiber - Sugar Alcohols (if any)
Net Carbs are the carbs that count toward your daily maximum allowance of 20.

(2) Make sure that the first three ingredients DO NOT contain anything known to be high in net carbs like;
wheat flour, corn starch, corn syrup, anything that ends in "ose" (which means sugar), etc..
If they do, don't buy the product EVEN IF the reported net carbs appears low!

There are a number of product vendors out there that do not accurately report carbohydrates.
That's the "why" for (2).

If you need any other help, support, or would like to share something else, please let us know!

[owensmath]

Kroger sells a low carb yogurt called "Carbmaster" which has 4 net carbs per container. It's delicious, too!

[F2S-Awesome]

4 Net carbs per 6 oz. container? That’s really good. We don’t have a Kroger’s here so I can’t get it. I can’t get Land-o-Lakes (or any other brand) zero carb whipped cream or DaVinci syrups either. Bummer

[momx04]

Dannon lite also makes a low carb yogurt.  Its 3 net carbs per serving...the servings are small and I can only find vanilla right now, but I like it and it is usually my breakfast with coffee or a snack mid afternoon.  I get it at the local supermarket. 

[F2S-Awesome]

Thanks! I have seen that but it's way too small a serving; it would just be a tease. My money is on Umpa to come thru for us all

[mouseissue]

Hi momx04 & F2S-Awesome!

If all you can find is the Danon vanilla, you could add some SF syrups and/or berries to kick it up a notch!

[Maddysmom]

Welcome to the forum Padgettquincy!  At first it may seem like alot to figure out, but it's really easy!  Just stay at 20 carbs or under, and you will definitely succeed!!  I wish I had known how to eat like this 20 years ago!   Be sure to check out the recipe exchange section.  It amazes me at all the GREAT dishes that can be prepared low carb.