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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?

The main reason low-carbohydrate diets work is because you're consuming fewer calories without getting hungry. The problem is, if you start increasing the calories under the illusion that you're eating better, you will gain weight. Low-carb or not, a calorie is still a calorie. So, before you dig into those low-carb delights, take a look below:

READING IS FUNDAMENTAL
While labeling rules exist for nutrient claims like "reduced-fat" and "low-calorie," the Food and Drug Administration (FDA) has yet to come up with a legal definition for "low-carb," "reduced-carb," or "carb-free." Actually, it's illegal for manufacturers to put any of these terms on food labels. Companies get around this with implied "low-carb" claims such as "carb options," "carb smart," "carb aware," and "carb sense." 

And what are those "net carbs" numbers? Manufacturers get "net carbs" or "impact carbs" by subtracting fiber, sugar alcohols, and other carbs that supposedly have "minimal impact on blood sugar." Consumer advocates, such as the Center for Science in the Public Interest (CSPI), find this type of information misleading on the label. "Having a minimal impact on your blood sugar doesn't mean that you will not gain weight," offers CSPI nutrition director Bonnie Liebman.

Recently, the Grocery Manufacturers of America asked the FDA to provide guidance to food companies on low-carb claims. "The issue will be discussed and researched to arrive at a definition, and although we have no set time frame, the labeling restrictions will be similar to what was done for low fat," says Laura Bradbard, a spokesperson for the FDA.

So, for now 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 one has the same amount of calories (190) for two tablespoons. Where's the difference? The Carb Options version has an additional gram of fat (that's another half a gram of saturated fat -- the "bad" fat). The better choice here is Beanit Butter (made from soybeans), which is slightly lower in calories. But this might not be worth it if you don't like the taste. Your best bet -- pick the type that tastes best, and limit how much you use.

Carb Options Skippy Creamy Peanut Spread (2 tablespoons): 190 calories, 17g fat (3.5g saturated fat), 5g carbs
Skippy Creamy Peanut Butter (2 tablespoons): 190 calories, 16g fat (3g saturated fat), 7g carbs
Skippy Creamy Reduced-Fat Peanut Butter (2 tablespoons): 190 calories, 12g fat (2.5g saturated fat), 15g carbs
Carb Not Beanit Butter (2 tablespoons): 170 calories, 12g fat (1.5g saturated fat), 5g carbs

In terms of salad dressing, the Carb Options version might be carb-free, but most dressings don't have very many carbs to begin with. And the Carb Options is pretty close in calories to regular dressing. This doesn't qualify as a bargain in my book. There are literally hundreds of varieties in the store, so look around. A better version with fewer calories and fat grams might be more readily available, taste just as good (if not better), and fit more easily into your budget. 

Carb Options Wish-bone Ranch Dressing (2 tablespoons): 150 calories, 17g fat, 0g carbs
Newman's Own Ranch Dressing (2 tablespoons): 140 calories, 15g fat, 2g carbs

How about the bread category -- a notorious high carb no-no? 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, guess what? The regular Pecan Delight comes out lower. If you have trouble with portion control, the low-carb version might work for you, even though it's half the quantity.

Low Carb Pecan Delights (2 pieces: 28g): 130 calories, 10g fat (4.5g saturated fat), 16g carbs
Pecan Delight (2 pieces: 45 g): 220 calories, 13g fat (4.5g saturated fat), 23g carbs
Sugar Free Pecan Delights (2 pieces: 45g): 210 calories, 16g fat (7g saturated fat), 25g carbs

Ragu's pasta sauce is a case where you should choose the "light" version over the low carb one; with about half the calories and only two more carbs, it's definitely a bargain.

Carb Options Ragu Garden Style Sauce (1/2 cup): 80 calories, 4.5g fat, 7g carbs
Ragu Chunky Gardenstyle Tomato, Garlic, & Onion Pasta Sauce (1/2 cup): 110 calories, 3g fat, 18g carbs
Ragu Light Roasted Garlic Primavera Pasta Sauce (1/2 cup): 45 calories, 0g fat, 9g 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 (14 chips: 28g): 130 calories, 6g fat, 19g carbs
Tostitos Baked Corn Tortilla Chips (8 chips: 28g): 110 calories, 1g fat, 24g carbs

LOW CARBS CAN BE BETTER
Sometimes, the low-carb version might really be a calorie bargain. Darielle's low-carb pasta is 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, Elbows (3/4 cup): 160 calories, 1g fat, 18g carbs
De Cecco Elbow (3/4 cup): 200 calories, 1g fat, 41g carbs

Darielle Low Carb Pasta, Penne (2 oz): 160 calories, 1g fat, 18g carbs
Barilla Penne (2 oz): 200 calories, 1g fat, 42g carbs
DeBoles Organic Whole Wheat Penne (2 oz): 210 calories, 1.5g fat, 42g carbs

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

What about those low-carb beers they've been advertising lately? Low-carb wins here too, since it's lower in calories and carbs.

Michelob Ultra Low-Carb (12 oz): 95 calories, 2.6g carbs
Michelob Light (12 oz): 134 calories, 11.7g carbs
Michelob (12 oz): 155 calories, 13.3g carbs

JUST FOR THE TASTE OF IT
Some foods don't offer much savings if you go low carb, so it's your call. If you like the taste of the low-carb version, it's worth it. Otherwise, if you don't like it, you'll end up eating more because you won't be satisfied, and that will just bring your calories up. That's exactly what happened with the low-fat food craze -- people ate more to compensate for lack of flavor.

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

Breyers Carb Smart Vanilla Ice Cream (1/2 cup): 130 calories, 9g fat (6g saturated fat), 10g carbs
Breyers Natural Vanilla Ice Cream (1/2 cup): 140 calories, 8g fat (5g saturated fat), 15g carbs
Breyers 98% Fat Free Vanilla Ice Cream (1/2 cup): 90 calories, 1.5g fat (1g saturated fat), 21g carbs

It's the same thing when comparing Atkins versus Heinz ketchup. The difference is minimal (although it could be magnified if you overindulge).

Atkins Ketch-A-Tomato (1 tablespoon): 10 calories, 0g fat, 2g carbs
Heinz Ketchup (1 tablespoon): 15 calories, 0g fat, 4g carbs

Bottom Line: You NEED to check food labels carefully. If you eat low-carb foods that are still high in calories, you're going to gain weight. 

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