Does fiber cancel out fat?

Soluble Fiber and Fat Absorption It accomplishes the task by binding with fats and cholesterol and carrying them through the digestive tract. As a result, fats are eliminated in your stool rather than absorbed into your bloodstream, reports the University of Illinois at Chicago.

healthyeating.sfgate.com - Does Soluble Fiber Prevent Fat Absorption?

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Both types of dietary fiber -- soluble and insoluble -- are indigestible, so they pass through your digestive system relatively intact. Beyond that, they each offer different health benefits. One of the advantages of soluble fiber is that it lowers your cholesterol levels. It also helps protect the health of your heart and arteries by interfering with the absorption of fats and bile acids.

Soluble Fiber and Fat Absorption

Soluble fiber is also called viscous fiber because it absorbs water to form a thick, gelatinous substance. This thick mass of fiber can interfere with the absorption of dietary fat and cholesterol, according to the Institute of Medicine. It accomplishes the task by binding with fats and cholesterol and carrying them through the digestive tract. As a result, fats are eliminated in your stool rather than absorbed into your bloodstream, reports the University of Illinois at Chicago.

Soluble Fiber and Bile Production

Bile acids are produced in the liver and used in the small intestine to help digest fats. They’re made from several substances, including cholesterol. In fact, using cholesterol to synthesize bile acids is a primary way your body gets rid of excess cholesterol, according to Colorado State University. Soluble fiber also binds with bile acids and prevents them from being absorbed into your system. When this happens, the amount of cholesterol in your bloodstream decreases as your liver uses it to produce more bile acids.

Recommended Daily Intake

The recommended intake for fiber, which includes the combined total of soluble and insoluble fiber, is 25 grams daily for women and 38 grams for men. About one-fourth of the total, or 6 to 8 grams, should come from soluble fiber, suggests the University of California San Francisco Medical Center. Adding 5 to 10 grams of soluble fiber to your diet may lower cholesterol by 3 to 5 percent, according to the National Heart, Lung and Blood Institute. If your cholesterol is high, the NHLBI recommends consuming 10 to 25 grams of soluble fiber daily.

Fiber-Rich Diets

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Can too much fiber cause low blood sugar?

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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