Dietary Fibers and Carbohydrates

  1. Dietary Fibers and Carbohydrates


    I have been trying to really watch my carb intake, so when shopping I become the Carb nazi! hah. I was told that when reading the nutrition on the products, if say the item had 34g of carb's and 8g of dietary fiber that I can reduce the net carbs by 8 and it actually would be 26g of carbs. Would anyone be able to enlighten me as to if this is an accurate statement? Thanks in advance for your time!

    Kyle


  2. yes, this is common.
    diabetics often calculate net carbs by subtracting the fiber grams from total carbs.
    this will give you the amount of carbs that will have a metabolic effect, since fiber is not digestible.
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  3. yeah, basically fiber is incapable of causing any glycemic load and has no glycemic index, so it has no effect on insulin.

    there are 2 types of fiber as well tho, just keep them in mind

    Insoluble Fiber

    Functions of Insoluble Fiber

    move bulk through the intestines
    control and balance the pH (acidity) in the intestines


    Benefits of Insoluble Fiber


    promote regular bowel movement and prevent constipation
    remove toxic waste through colon in less time
    help prevent colon cancer by keeping an optimal pH in intestines to prevent microbes from producing cancerous substances


    Food Sources of Insoluble Fiber

    Vegetables such as green beans and dark green leafy vegetables
    Fruit skins and root vegetable skins
    Whole-wheat products
    Wheat oat
    Corn bran
    Seeds & Nuts






    Soluble Fiber

    Functions of Soluble Fiber

    bind with fatty acids
    prolong stomach emptying time so that sugar is released and absorbed more slowly


    Benefits of Soluble Fiber

    lower total cholesterol and LDL cholesterol (the Bad cholesterol) therefore reducing the risk of heart disease
    regulate blood sugar for people with diabetes


    Food Sources of Soluble Fiber

    Oat/Oat bran
    Dried beans and peas
    Nuts
    Barley
    Flax seed
    Fruits such as oranges and apples
    Vegetables such as carrots
    Psyllium husk

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