“There are three principal classes of macronutrients: carbohydrate, protein, and lipids. Macronutrients are defined as a class of chemical compounds which humans consume in the largest quantities (must be above a threshold amount) and which provide humans with the bulk of energy. While water does make up a large proportion of the total mass ingested as part of a normal diet, it does not provide any nutritional value. “ - Macronutrients that provide energy
Water & Fibre are Macronutrients that do not provide energy.
Macronutrient labels and carb ratings
This can be quite confusing when you start to count, especially if you read online blogs on the topic.
In the USA… You rely on net carbs as an indicator of insulin spiking fast carbs in a food source. This is because, on labels on USA foods, fibre is included in the total ‘Carbohydrate’ count, so our American friends must deduct the fibre to get net carbs.
| Carbohydrates | 6g |
| - Of which sugars | 2g |
| - Of which dietary fibre | 2g |
| Net Carbs | 4g |
So you’d count a total of 4g of insulin spiking net carbohydrates for this food.
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However, in the UK and EU… fibre is actually shown separately so you don’t deduct it from the Carbohydrate total. So, for an example, if a label says:
| Carbohydrates | 6g |
| - Of which sugars | 2g |
| Fibre | 1g |
| Net Carbs | 6g |
So you’d count a total of 6g of insulin spiking net carbohydrates for this food.
There is one exception to this rule and this is polyols – or sugar alcohols – which are indigestible carbs. So you DO deduct these, eg:
| Carbohydrates | 6g |
| - Of which sugars | 2g |
| - Of which polyols | 4g |
| Fibre | 1g |
| Net Carbs | 2g |
| Links |
|---|
| UK Nutrition labelling |
| UK Nutrition labelling technical |
| What are Macros and Micros |
| Quick guide to Macros |