Fri, Jul-13-07, 16:47
Most nutrition panels in Ireland give the values per 100g which is handy.
So look at the figure for total carbs, and then look about four lines further down for fibre. Subtract the fibre figure from the total carb figure and you have the carbs you should be counting. Ignore the bit about sugars, we need to count all carbs except fibre, not just sugar.
As an example, the packet of Tesco cashew nuts in the press reads
Calories per 100g: 588
of which sugars: 5.9g
of which saturates: 7.8g
So you subtract the fibre from the total carbs which gives you 26.9g of net carbs, way too much for a low carb diet. If you just look at the sugar, it looks like it might be a suitable food, but it's not.
In general you can ignore all the stuff about the breakdown of fats, because you need saturated fat as well as mono and polys.