Low Carb or Carb-Board?

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>

> Low Carb or Carb-Board?

> Many foods don't live up to promise

> By MARTY PRIMEAU

> Globe-News

>

> 'Warning: This item not fit for human consumption. Tastes like cardboard. I

> ate a whole bowl and my jaw hurt. "

>

> Ouch.

>

> That's how our Globe-News librarian rated the new Total protein cereal

> designed " for your low-carb lifestyle. "

>

> Despite the enticing dietary claims on the box, Rita Leatherman thought the

> cereal resembled " the stuff you have to drink before a colonoscopy. "

>

> Alas, with an estimated 16-17 percent of Americans counting carbs to stay in

> shape, grocery shelves are overflowing with diet-friendly products to

> replace such forbidden foods as bread, chips, salad dressings, pasta,

> cookies and other sweets.

>

> But as with most too-good-to-be-true claims, buyers must beware. Some foods

> labeled low-carb taste awful. Some are expensive. Others are simply

> misleading.

>

> Since the Food and Drug Administration has not yet defined the term " low

> carb, " not all products live up to expectations.

>

> Read Those Labels

>

> Debra Avara, an admitted carboholic who dropped several dress sizes by

> reducing her carb intake and following an exercise regimen, has become an

> avid label reader.

>

> Rather than indulging in a lot of extra low-carb treats, Avara keeps weight

> off by eating a healthy diet with plenty of protein, vegetables and

> high-fiber foods.

>

> As a conscientious consumer, Avara has learned that some foods don't really

> have fewer carbs, just fewer " net carbs. "

>

> Manufacturers get " net carbs " by subtracting fiber, sugar alcohol and

> fermentable carbohydrates (ingredients used in place of white flour) that

> supposedly have minimal impact on blood sugar.

>

> " I know high fiber is good for you. But sugar alcohol and other ingredients

> are still under debate, " Avara said. " I've read a lot of conflicting

> reports. "

>

> The experts agree.

>

> The Center for Science in the Public Interest (aka the Food Police) has

> asked the FDA to prohibit net carb claims.

>

> " Is a carb that doesn't raise blood sugar no longer a carb? " asked Bonnie

> Liebman, CSPI's nutrition director. " Should a company have to test a food to

> make sure it doesn't boost blood sugar? "

>

> CSPI has asked the FDA to answer those questions and create uniform labeling

> rules for all so-called low-carb products.

>

> Consumer Reports Weighs In

>

> Consumer Reports also examined the low-carb debate and found that " not all

> low-carb foods are equal. "

>

> Research shows that foods with a low-glycemic index - high-fiber grains,

> veggies and protein - produce a slow rise in blood sugar. Processed flour,

> white sugar and other high glycemic foods elevate blood-sugar and insulin

> levels.

>

> Do the same principles apply to the highly processed comfort foods with

> low-carb labels? Not enough research has been done, Consumer Reports said.

> Some low-carb foods contain sugar alcohol that supposedly doesn't raise

> blood sugar. But Stover's low carb solid milk chocolate has the

> warning " excessive consumption may cause a laxative effect " since some sugar

> alcohols can cause diarrhea, bloating or cramps.

>

> Other foods contain sugar substitutes. While sucralose, (Splenda) has been

> tested and deemed safe, some artificial sweeteners still haven't been

> adequately tested, CSPI said.

>

> Don't Fall Into the Trap

>

> Then there's the SnackWells debacle. The fat-free cookies doomed many

> low-fat dieters who assumed they could eat as many of the calorie-laden

> goodies as they wanted without gaining weight.

>

> Wrong. Experts fear that low-carb dieters could fall into the same trap -

> especially since more than half of the more than 900 low-carb products

> introduced in the past five years belong in the dessert and snack category

> (including, you guessed it, CarbWells).

>

> CSPI and others would like the FDA to require the words " not a low-calorie

> food " next to some carb claims.

>

> And how about the beer debate?

>

> When Michelob introduced its Ultra beer with only 2.6 grams of carbs,

> , Coors and Corona quickly pointed out that their " light " beers have

> the same number of carbs. All those issues aside, cost and taste also are

> considerations.

>

> " I was tempted to buy low-carb milk, " Avara said. But at almost $3 for a

> quart, she put it back in the dairy case.

>

> Blue Bunny Carb Freedom vanilla bean ice cream " is pretty good and not too

> expensive, " she said.

>

> And for days when she craves bread, she likes Sara Lee Delightful white

> loaves.

>

> " There was a time when I'd consume a whole loaf of fresh French bread by

> myself, " she said. " So low-carb Sara Lee is great. "

>

> Blue Bunny Carb Freedom Vanilla Creme yogurt

>

> Serving: 6 ounces

> Total: 3 g

> Saturated: 1.5g

> Total Carbs: 5g

> Dietary Fiber: 5g (sweetened with Splenda)

> Protein: 9g

>

> Approximate Cost: 50 cents per 6-ounce container

>

> (Ingredients include skim milk, food starch, gelatin and natural flavors)

>

> Comments: " Thin mouth feel. " " Tastes like regular yogurt. " " I can taste the

> artificial sweetener. " " Too sweet. " " Tastes like yogurt mixed with Jell-O. "

>

> " Yuck! "

>

> Brothers Bleu Cheese salad dressing

>

> Serving Size: 2 tablespoons

> Calories: 100

> Fat: 10g

> Saturated Fat: 2g

> Carbs: 0

> Fiber: 0

> Sugar: 0

> Protein: 2g

> Approximate Cost: $3.99 per bottle

>

> (Ingredients include sour cream, mayonnaise, canola oil, blue cheese, white

> wine vinegar, honey, lemon, herbs and spices)

>

> Comments: " Yum, that's good. " " Nice and tangy. " " Wonderful, full-flavored

> and no residual taste. " " Great texture. Doesn't taste artificial like most

> of the low-carb, low-fat salad dressings. "

>

> SnackWells CarbWell Cookies, Fudge Covered Grahams

>

> Serving: 3 cookies

> Total Fat: 7g

> Saturated Fat: 5g

> Total Carbs: 18g

> Net Carbs: 9g

> Dietary Fiber: 1g

> Sugar Alcohol: 8g

> Protein: 1g

> Approximate Cost: $2.60 per box of 18

>

> (Nabisco's note on box: " Sugar alcohols generally have little effect on

> blood sugar. More research is needed to establish a firm relationship

> between blood sugar and weight control. Be sure to count calories too. " )

> Comments: " Waxy aftertaste. " " Tastes like Girl Scout cookies. I wouldn't

> have known they were low carb. " " Real fudgey. " " Chocolate is too bitter. "

> " Graham cracker doesn't taste like graham cracker. " " Too dry. " " Good, but a

> little pricey. "

>

> GeniSoy LowCarb Tortilla Chips

>

> Serving Size: 15 chips

> Calories: 140

> Total Fat: 8g

> Saturated Fat: 1g

> Total Carbs: 12g

> Dietary Fiber: 4g

> Sugars: 0g

> Protein: 5g

> Approximate Cost: About $3.50 per 6-ounce bag

>

> (Note: All-natural ingredients include masa corn flour, soy protein, black

> beans, rice flour, oat bran, sesame seeds, flax seeds, sunflower seeds -

> overall, health foodie types loved these. Others thought they were awful and

> tasted nothing like real tortilla chips.)

>

> Comments: " Would be great with humus. " " Yum, these are delicious. " " They

> look scary but good taste and crispiness. " " No aftertaste. Better than all

> those baked chips. " " Tastes like cardboard. " " Those are nasty! "

>

> Total Protein Cereal

> Serving Size: 3/4 cup

> Calories: 120

> Total Fat: 3.5g

> Carbs: 11g

> Dietary Fiber: 3g

> Sugars: 2g

> Other Carbs: 6g

> Protein: 13g

> Approximate Cost: $3.99 per 11-ounce box

>

> Comments: No one - repeat, no one - liked this cereal.

>

> Sara Lee Delightful Wheat Bread

>

> Serving: 2 slices

> Total Fat: 1g

> Total Carbs: 18g

> Dietary Fiber: 5g

> Sugars: 2g

> Protein: 6g

> Approximate Cost: $2.50 per 20-ounce loaf

>

> Comments: " A hint of sweetness, very light texture. " " Would be good for

> sandwiches and toast. " " Tastes like regular bread. " " Best low-carb bread

> I've tasted. "

>

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