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What Are "Net Carbs" & Why Should You Be Cautious With Them? (+ A Plant-Based Breakfast Idea)

Breakfast sandwich on an everything bagel

Let's talk about "net carbs", added fiber, and why you should proceed with caution!

"Net carbs" are calculated by subtracting fiber and sugar alcohols from total carbs:


Why do some people count only "net carbs?

Only very little fiber can be used as energy and the rest passes through. But, we don't actually know how much we are using. This can be a problem for people who have diabetes, are on a keto diet, or are trying to lose weight. I believe it is better to count ALL carbs.

⚠️ Be Cautious With Added Fiber

Sometimes fiber is added to processed foods to keep "net carbs" low and make the food appear to be "low carb". Eating this much (especially all at once) might be hard on your gut or might not- we are all different! Proceed with caution.

Also, it isn't ideal to get all of your fiber from a single source. It is much better to get a variety of different fibers from fruits, veggies, beans, grains, etc.

Fiber diversity = gut diversity and that is a GREAT thing for many reasons!

So, should you eat these foods?

Sometimes, IF:

  1. You like them!

  2. They don't bother your stomach

Now that I've warned you, I will say that these bagels are pretty tasty! I don't recommend eating them every day (see fiber diversity above), but they do have a good amount of protein and can be good to have on hand for days when you're short on time.

The Plant-Based "Sometimes" Breakfast Sandwich

1 Everything Better Bagel

1 Just Egg folded plant egg

50g avocado

15g spinach

353 calories (33g protein, 18g fats, 46g carbs)


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