Can too much fiber keep you from losing weight?

healthyeating.sfgate.com - Can Eating Large Quantities of Fiber Help You Lose Weight?

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Eating a large volume of fiber may help you lose weight and improve your overall health, but too much can cause digestive problems and mineral deficiencies. To achieve weight loss and prevent side effects, it's best to eat recommended amounts of fiber as part of a nutritious diet. Also, make changes that will help you develop a healthier diet, which will help you lose the weight and keep it off for good.

Fiber Requirements

Fiber is an indigestible part of plant foods, such as grains, fruits and vegetables, that passes through the digestive tract relatively unchanged. It contains no nutrients, but it is essential for supporting your digestion and health, and it may help promote weight loss. The National Academy of Sciences Food and Nutrition Board recommends that adult men consume 31 to 38 grams of fiber per day and that women consume 12 to 28 grams of fiber per day. Consuming fiber in amounts over the upper intake level would be considered eating a high volume of fiber.

Feeling Full

Feeling hungry can be major challenge when attempting to lose weight. But, eating more fiber can help you feel full longer and keep hunger at bay. Soluble fiber found in oats, nuts, beans and some fruits and vegetables absorbs water and forms a gel-like mass during digestion. This slows down the digestive process thus helping you to feel full for longer after eating. As an added bonus, the National Institute of Health says soluble fiber is helpful for reducing cholesterol and preventing heart disease.

Low Calorie

Since fiber is indigestible by the body, it passes through the digestive tract almost unaltered. It is very low in calories. For this reason, the Mayo Clinic says that foods that are high in fiber are less energy dense than foods that are low in the fiber. In other words, for the same volume of food, the high-fiber food has fewer calories. So go ahead and feel free to eat more high fiber food to keep you feeling full without adding extra calories to your diet.

Precautions with Fiber

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Does fiber cancel out carbs for diabetics?

Fiber does not affect your blood sugar levels. On Nutrition Facts food labels, the grams of dietary fiber are already included in the total carbohydrate count. But because fiber is a type of carbohydrate that your body can't digest, it does not affect your blood sugar levels.

dtc.ucsf.edu - Understanding Fiber - Diabetes Education Online

On Nutrition Facts food labels, the grams of dietary fiber are already included in the total carbohydrate count. But because fiber is a type of carbohydrate that your body can’t digest, it does not affect your blood sugar levels. You should subtract the grams of fiber from the total carbohydrate.

Here’s the best advice about fiber:

For people with diabetes that are treated with insulin, getting the most accurate carbohydrate count may help control blood sugars better. To summarize – you need to take the total amount of carbohydrate in a serving MINUS the carbohydrate in the fiber.

Now, let’s practice using the sample food label:

Locate the total carbohydrate in one serving. You will see that the total carbohydrate is 10 grams.

The dietary fiber is 5 grams per serving.

Count this product as 5 grams of carbohydrate (10 grams total carbohydrate minus 5 grams dietary fiber equals 5 grams of carbohydrate).

Self-assessment Quiz

Self assessment quizzes are available for topics covered in this website. To find out how much you have learned about Understanding Carbohydrates, take our self assessment quiz when you have completed this section. The quiz is multiple choice. Please choose the single best answer to each question. At the end of the quiz, your score will display. If your score is over 70% correct, you are doing very well. If your score is less than 70%, you can return to this section and review the information.

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