There are some serious unsuspecting carbs out there. I am talking about foods that do have impact on Ketosis, foods that do have an impact on your overall health and fitness goals and foods that flat-out are not what they seem. Here, we are breaking down the three most common unsuspecting high carb foods. So, which are the three unsuspecting high-carb foods?
#1 Sugar Alcohols
If you have ever seen a label and you look at the nutrition facts and say “sugar alcohols” on it, you might be thinking that this does not affect my carbohydrate count for the day or it does not affect my calories because it does not really get digested. Wrong.
Let me tell you what “sugar alcohol” is. It is not “sugar” and it is not “alcohol”. It is a hybrid of the two and the way it is metabolized in the body is completely unique. Sugar alcohols are known as Polyols which are still technically carbohydrates even though food labels like to list them as not being that.
They are broken down in the body rather differently than normal Carbohydrates but the end result is still a carb. When we consume sugar alcohol, we do not have enzymes to break it down so we end up just having a sugar alcohol passed through your system partially undigested or for the most part not being able to be broken down.
Then, it goes in your Colon where the body sees that something has not been broken down. The Colon draws water into the Colon through something known as passive diffusion which draws water to break down those sugar alcohols that you just consumed.
That fragmentation process actually end sup yielding a caloric response which means that you end up having anything from 1 tp3 calories for every one gram of sugar alcohol that you consume.
To put that in perspective, when you consume a gram of sugar, it has four calories. When you consume a gram of sugar alcohol, you can have up to three calories. So, it is not that much better than regular sugar in the first place.
Fiber is a big hot, topic when it comes down to Ketosis and out metabolism. Most people will tell you that fiber is not broken down in the body and therefore it does not have a metabolic response for a carb impact. This is not entirely true. Fiber is a Carbohydrate whether we like or not. We just do not have the Enzyme to break it down.
So, generally speaking, it passes through our Colon partially undigested and does not have a huge impact on blood sugar. However, what it does do is something extremely unique. Particularly, Soluble fiber draws water in with it and creates a gel-like substance which goes into your small intestine and sits in your Colon for a little bit and through a similar process to that of sugar alcohols it ferments.
This fermentation creates short chain fatty acids. That means that Carbohydrates end up creating fatty acids. These short chain fatty acids have a caloric impact.
Even the Food and Drug Administration (FDA) claims that fiber still yields about two calories per gram which means you are having a thermic effect, you are having a metabolic response and you are still digesting some component of that fiber and still having an energy response.
So, indeed Fiber will break the fast, indeed too much fiber can affect Ketosis and indeed too much Fiber can be a sneaky high carb thing. Make sure that you are being careful. At the end of the day, we still want Fiber, it is still roughage and it is still going to increase that bowel mobility and make life a lot easier. So, do not get rid of it, just be aware of it.