So, I've recently started working out and want to add a bit of carb into my diet to see how it effects my muscle growth / recovery. I'm reading a lot of 50g-100g being the sweet spot and want to try it and adjust from there.
My question is if non starchy/sugary carbs are counted or if I just need to count carbs added from sweet potatoes, etc. For example if I'm going for 100g a day I can get (just for simple illustration) 20g of carbs from 100g of sweet potato 3g of that being fiber. So, do I need to count the fiber (1) and (2) do I need to count say carbs from non-starchy vegetables like broccoli (7g per 100g, 2.6g being fiber). Yes, I really do want to micromanage it that much until I get a handle on how it effects me.
Hope that makes sense, just asking basically if I should count all carbs toward the 100g or only those added from starchy (rice, sweet potato, etc.) or sugary (fruit) foods. Thanks.
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Yes, you need to count the carbs in broccoli if you want a really accurate picture of your carb intake. There are a few grams of digestible carbohydrate, even after subtracting out the fiber, and it adds to your total. If you want to use a tool like cronometer, you can enter what you eat and it will automatically calculate your "net" (digestible) carbs.
For people who aren't trying to micromanage, and aren't trying to stay on a very extreme low-carb diet, ignoring the carbs from non-starchy vegetables probably doesn't throw things off too much (as long as you don't try to game the system and eat pounds of the starchiest greens you can find).
I count EVERY carb I eat.
coconut water, nuts/seeds, coconut butter, zucchini/mushrooms/carrots, bananas. basically it all has carbs and it adds up so fast unfortunately. I don't eat any starchy carbs because they are too high carb for me.
If you are trying to count carbs (which I don't recommend) for glycogen replenishment, do not count carbs listed as fiber. Here is another wrench in your system, fructose will not replenish your glycogen.