take the number of carbs and subtract the number of fiber

 

For commercial blends it will be on the nutrition label on the package.  To figure net carbs, take the number of carbs and subtract the number of fiber.  So say something has 14 carbs and 6 fiber, the net carbs would be 8.  I try to keep my total carbs under 50 regularly and when aiming for weight loss, under 30 a day.  You have a growing boy so he will likely need a few more but you'll want to pay attention to his behavior to cue in to how he is reacting.  Also spread them out so they come with protein.  That way when the carbs go through and wear off the protein will have started to kick in.  Protein digests more slowly than carbs, giving a more steady and longer source of energy.  For non commercial blends, (those you mix), you'll find the nutrition info on the back of the individual packages.  Rice flours, potato starch, tappioca, corn, and bean are all going to be higher carb.  Bean will have higher protein than the others in that group.  Teff, aramanth, sorgum, etc will have some better proteins but still be starchy.  Nutflours, including coconut flour will be higher protein and lower carb.  Just think in terms of foods...   Potatos, rice, corn, cup beans, pasta....are all starchy and higher carb than meat and veggies.  If you eat potatos and pasta you will be hungry more quickly than if you eat meat and veggies.  I hope this helps. Karen Tressler

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