I prefer using the labels because carbs vary on brand (I've no idea why). It's definitely the labels that's the clear answer because they're governed by law.
Some nutrition labels (probably US-based ones) list dietary fibre inside the carb. In those cases you can minus the fibre from the total carbs. In others (probably UK-based) the fibre is listed as a separate entity. In that case, the fibre has has no effect on the total carb count, the carbs are accurate on the label in that case.
Here's an example:
US Nutrition:
http://upload.wikimedia.org/wikiped...l.svg/202px-US_Nutritional_Fact_Label.svg.png
As you can see, the Dietary Fibre is listed inside the Carbs. That means it can be taken off the total for a 'net' number. If the fibre is added to the carbs, you can take it off for a 'net carb' total.
The UK label is different in 'some' cases, but not all. Most UK labels list the fibre as a separate entity, meaning that it's not added to the carbs in the first place. I think the label you get depends on where the food is produced, so that's the something to watch out for. Only minus off the 'dietary fibre' inside the carb section.
From what I've read, beans are a slow burning carb that won't spike your blood sugar, however you still need to count the carbs on a low carb diet. That being said, I'm still having my enchiladas. The recipe can easily make 10 enchilladas. A can of Haricot beans from Tesco:
http://www.tesco.com/groceries/Product/Details/?id=262167712 , has 21.2g carbs. Three bean salad has 26g carbs. Even with 3g per tortilla, that's only 8g per enchiladas, depending on what sauces you use. It's fine for a low carb diet, especially if you use a lot of cheese, meat, sauces etc for fats.
On opinions, though. I'd take them with a pinch of salt. The books will give you more accurate information from qualified experts, which I certainly don't claim to be. I've noticed there are some 'low carb haters on these forums, and I've picked one up as a stalker, so be wary of the opinion you listen to. Stick with an expert, rather than someone with a fake name on a forum for advice
.
Hopefully, this is useful, but yes, it isn't expert advice
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