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I am on a low carb diet..when looking at nutritional value of food: can i subtract fiber from carbohydates? example: 20 grams carbs and 3 grams fiber is eqv to 17 grams of fattening carbs?
19 أغسطس 2014
رأي ثانوي

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د. Rania Mousa الطب العام
It is a common misconception that reduced carbohydrate diets are automatically low in fiber. In fact, most non-starchy vegetables and low-sugar fruits are quite high in fiber, and a well-constructed low-carb diet emphasizes vegetables and other sources of fiber.
Unfortunately, most people, don’t get close to the recommended amounts of daily fiber, no matter how much carbohydrate they are eating! But there is no reason for you to be one of those people.

Fiber is that part of plant food that is indigestible by humans. It passes through our digestive systems without being broken down and absorbed into our bloodstreams as other food components are

When people think of the benefits of fiber, they usually think of preventing constipation. It’s true that fiber bulks up our stool and tends to make people more “regular.” But fiber has other benefits as well, some of which are very pertinent to low-carb diets, including lowering the impact of sugars and starches on blood glucose. A high fiber diet is associated with lower risk for heart disease, Type 2 diabetes, and diverticular disease.

Although most fiber sources are carbohydrates, fiber doesn’t raise blood glucose, so low-carb diets don’t “count” fiber. (Fiber can provide calories, but not as glucose, but as products of fermentation in the colon.) In fact, fiber helps to moderate the effect of “usable carbs” on the bloodstream, so it furthers the goals of low-carb diets. To the extent that is creates satiety, it may also help prevent weight gain, and aid in weight loss.
While fiber supplements can be helpful additions to a high-quality nutritious diet, they should never stand in for high-fiber foods, which are also rich in antioxidants and other nutrients essential to health

Generally, recommendations for adults are between 25 and 40 grams per day, and that 20-30% of the total fiber intake be soluble fiber. Most people have a much lower fiber intake than is recommended.

As stated above, vegetables and fruits that are low in carbs tend to be also high in fiber. Flax is very high in fiber and very low in carbohydrate. Some bran cereals are good choices, such as All Bran.

Therefore ,NO ,you will not count 3 grams from the 20 g of carbs .
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