Does fiber cancel out carbs?

Healthy carbohydrates such as fruit and vegetables are usually high in fiber, while processed carbohydrates typically lack fiber. While fiber does not cancel out carbs, high-fiber foods are typically digested slower, which makes them less likely to be stored as body fat.

healthyeating.sfgate.com - Does Fiber Cancel Out Carbs? - Healthy Eating | SF Gate

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According to Dr. Len Lopez, who writes for CBN.com, the type of carbohydrates you eat is much more important than the amount. Healthy carbohydrates such as fruit and vegetables are usually high in fiber, while processed carbohydrates typically lack fiber. While fiber does not cancel out carbs, high-fiber foods are typically digested slower, which makes them less likely to be stored as body fat.

Quality Over Quantity

Harvard School of Public Health agrees that it's the quality of carbohydrates that matters most, while the amount is less important. The school notes that processed carbohydrates that lack fiber, such as pastries, soft drinks and white bread, can contribute to weight gain and promote diabetes and heart disease. Instead, the school recommends nutrient-rich foods such as fruits, beans, vegetables and whole grains. These high-fiber carbs rank much lower on the glycemic index and therefore do not cause blood sugar to quickly rise.

The Glycemic Index

The glycemic index is a ranking system that is based on the degree to which carbohydrates cause blood sugar, or blood glucose, levels to rise. According to the American Diabetes Association, foods that rank low on the glycemic index, which cause blood sugar levels to rise more slowly, include 100 percent stone-ground whole wheat, most fruits, nonstarchy vegetables, oat bran, rolled or steel-cut oats, barley and beans. All of these foods are rich in fiber. Foods that rank high on the glycemic index, which cause more immediate spikes in blood sugar, include bagels, white bread, rice cakes, saltine crackers, white rice, macaroni and cheese, pretzels and popcorn. These foods are much lower in fiber.

Fiber, Blood Sugar and Body Fat

The relationship between carbohydrates, fiber and blood sugar levels is important because it can determine how quickly carbohydrates are used by the body as energy or stored as body fat. Low-fiber foods that rank high on the glycemic index quickly cause blood sugar to spike, triggering the release of the hormone known as insulin. Insulin removes sugars from the blood and delivers them to fat and muscle cells, where they can either be used as energy or converted to fat. Low-fiber foods that cause blood sugar spikes allow more of a chance for the body to store glucose as body fat.

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How to eat 30g of fiber a day?

How to get your daily 30g of fibre Cereals. Wholegrain cereals are an obvious choice for breakfast. ... Bananas. They should be a bit green, said Prof John Cummings of Dundee University, one of the study authors. ... Apples. ... Nuts. ... Wholemeal or wholegrain bread. ... Baked potatoes. ... Wholemeal pasta. ... Pulses.

theguardian.com - How to get your daily 30g of fibre | Health - The Guardian

Few people in the UK (about 9%) eat as much fibre as they need, which is at least 25g to 29g, according to a new analysis for the World Health Organization, with over 30g probably more beneficial still. That is a lot of fibre. These are foods that can help. Cereals. Wholegrain cereals are an obvious choice for breakfast. Oat-based muesli is good as long as it doesn’t have a lot of added sugar. Bran flakes contain about 8g of fibre in a 40g portion. Bananas. They should be a bit green, said Prof John Cummings of Dundee University, one of the study authors. At that stage it is starch with fibre-like properties, he said. “As it ripens and becomes yellow and black, it becomes sugar.” There is about 3g of fibre in a medium banana.

Apples. A small apple weighing around 80g has 2-3g of fibre.

Nuts. Thirty grams of nuts contains about 2g of fibre.

Wholemeal or wholegrain bread. This has about 2g of fibre per slice. White bread has had most of the fibre removed. “It is a no-brainer,” said Cummings. “Eat wholemeal bread.” Baked potatoes. A medium-sized potato with the skin on contains about 4g of fibre.

Wholemeal pasta. 75g of wholewheat spaghetti contains about 8g of fibre.

Pulses. Beans, peas and lentils are all good sources of fibre. There is 6.8g of fibre in 150g of baked beans; 100g of boiled lentils contains 8g.

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