SHAPE UP
Separating the low-carbs from the calories can be tricky

By Charles Stuart Platkin

Yes, there are such things as "low-carb" bagels — but they may be higher in calories. Advertiser library photo

Didn't we go through this with the "low-fat" craze in the early '90s? Is this a good thing? Low-carb diets seem to be helping people lose weight. That's a fact. But what about these low-carb products?

Perhaps the main reason low-carbohydrate diets work is because you're consuming fewer calories without getting hungry.

But if you start increasing the calories under the illusion that you're eating better, you'll gain weight.

Read the label

While labeling rules exist for nutrient claims such as "reduced fat" and "low-calorie," the Food and Drug Administration has yet to come up with a legal definition for "low-carb," "reduced-carb," or "carb-free."

It's illegal for manufacturers to put these terms on food labels. But companies get around this with implied low-carb claims such as "carb options," "carb smart," "carb aware," "carb sense" and "net carbs."

It's up to consumers to be on the alert. For instance, compare low-carb peanut butter to regular and reduced-fat peanut butter. Each has the same calories (190) for two tablespoons. In terms of calories, you might as well pick the type that tastes best, and limit how much you use:

• Carb Options Skippy Creamy Peanut Spread (2 tablespoons): 190 calories, 17g fat, 5g carbs.
• Skippy Creamy Peanut Butter (2 tablespoons): 190 calories, 16g fat, 7g carbs.
• Skippy Creamy Reduced-Fat Peanut Butter (2 tablespoons): 190 calories, 12g fat, 15g carbs.
• Carb Not Beanit Butter (2 tablespoons): 170 calories, 12g fat, 5g carbs. (Found at Paradise Foods, Kailua.)

How about the bread category? Although an Atkins bagel has fewer carbohydrates, the Lender's bagel is lower in overall calories:

• Atkins Cinnamon Raisin Bagel (1 bagel): 200 calories, 4g fat, 20g carbs.
• Lender's Cinnamon Raisin Bagel (1 bagel): 160 calories, 1g fat, 32g carbs.

And what about chocolate candy? At first glance, Russell Stover's low-carb candy looks like a much better bargain, but check out the gram weight — it's about half the size of the regular and sugar-free versions. No wonder it's about half the calories. And if you look at the carbs per gram, the regular Pecan Delight comes out lower. If you have trouble with portion control, the low-carb version might work for you.

• Low Carb Pecan Delights (2 pieces: 45g): 210 calories, 16g fat, 25g carbs.
• Pecan Delight (2 pieces: 45g): 220 calories, 13g fat, 23g carbs.
• Sugar Free Pecan Delights (2 pieces: 45g): 210 calories, 16g fat, 45g carbs.

Don't forget the fat

Saturated and trans fats are still bad for your health, so don't ignore them. If you just look at the calories of GeniSoy Low Carb Tortilla Chips and regular tortilla chips, you won't see much of a difference. But going with a baked tortilla chip is a significant savings in terms of fat grams, and you'll save a few calories too.

• GeniSoy Low Carb Tortilla Chips (15 chips: 28g): 140 calories, 8g fat, 12g carbs.
• Santitas Original White Corn Tortilla Chips (1 oz: 28g): 130 calories, 6g fat, 19g carbs.
• Tostitos Baked Corn Tortilla Chips (1 oz: 28g): 110 calories, 1g fat, 24g carbs.

Low-carb can be better

Sometimes, the low-carb version might really also be a calorie bargain. Darielle's low-carb pasta has 40 calories less than traditional varieties, and 50 calories less than the whole-wheat brand. But the whole wheat does have the advantage of more fiber, which can make you feel more full.

• Darielle Low Carb Pasta, Penne (2 oz): 160 calories, 1g fat, 18g carbs.
• Barilla Penne (2 oz): 200 calories, 1g fat, 42g carbs.
• Westbrae Vegetarian Whole Wheat Lasagna (2 oz): 210 calories, 1.5g fat, 41g carbs. (At Kokua.)

The Atkins version of potato chips is even lower in calories than baked chips.

• Atkins BBQ Crunchers (1 oz): 100 calories, 3g fat, 8g carbs.
• Baked Lay's BBQ Potato Chips (1 oz): 120 calories, 3g fat, 22g carbs.
• Lay's KC Masterpiece BBQ Potato Chips (1 oz): 150 calories, 10g fat, 15g carbs.

Go for the gusto

Some foods don't offer much calorie savings if you go low carb. If you like the taste of the low-carb version, it's worth it.

Otherwise, you'll end up eating more because you won't be satisfied, and that will just bring your calories up.

That's often what happened with the low-fat food craze — people ate more to compensate for lack of flavor.

Look at Breyers Carb Smart Ice Cream. Is it worth the carb and calorie savings? In situations where it's close, pick the food most satisfying to you.

• Breyers Carb Smart Vanilla Ice Cream (1/2 cup): 130 calories, 9g fat, 10g carbs.
• Breyers Natural Vanilla Ice Cream (1/2 cup): 140 calories, 8g fat, 15g carbs.
• Breyers 98% Fat Free Vanilla Ice Cream (1/2 cup): 90 calories, 1.5g fat, 21g carbs.

Charles Stuart Platkin is a syndicated health, nutrition and fitness writer.