Fiber Capsules: Reducing Carb Count For Keto Success

The keto diet is a very low-carb diet that puts your body in a metabolic state called ketosis, where it becomes more efficient at burning fat for energy. Net carbs are what matter when it comes to keto, and these are calculated by subtracting the grams of total fiber from the grams of total carbohydrates in a food item. Fiber is a carbohydrate that the body cannot digest, so it doesn't count towards the amount of carbs that can trigger an insulin response and prevent the body from going into ketosis. While fiber doesn't cancel out carbs, it is a good energy source that doesn't raise your blood sugar and can help with weight loss, digestive health, and cholesterol management.

The role of fibre in the keto diet

The keto diet is a low-carb, high-fat dietary approach designed to push your body into ketosis, a metabolic state that encourages your body to burn fat for energy instead of carbohydrates. Fibre, an indigestible form of carbohydrates, is often overlooked by those following the keto diet, but it plays a crucial role in maintaining gut health and overall well-being.

Types of fibre

There are two types of fibre: soluble and insoluble. Soluble fibre dissolves in water and forms a gel-like substance in the large intestine, which is then broken down into anti-inflammatory short-chain fatty acids (SCFAs). Insoluble fibre does not dissolve in water and passes through our digestive system largely intact, adding bulk to the stool and promoting regular bowel movements.

The importance of fibre on the keto diet

The keto diet is often criticised for its lack of fibre, but this is a misconception. There are plenty of high-fibre keto-friendly foods that can be included in your diet. Fibre is important for everyone, and it is especially crucial for those on the keto diet to prevent constipation, a common issue experienced by many keto dieters.

Sources of fibre on the keto diet

When following the keto diet, it is essential to incorporate good sources of insoluble fibre. Here are some excellent food options that are not only high in fibre but also align with the low-carb approach of keto:

• Broccoli
• Brussels sprouts
• Bell peppers
• Flax seeds
• Chia seeds
• Avocados
• Almonds
• Spinach
• Asparagus
• Green beans

Fibre supplements for keto dieters

If you are struggling to meet your fibre goals on the keto diet, you may want to consider taking a fibre supplement. Several keto-friendly options, such as psyllium husk and wheat dextrin, can provide extra fibre without adding significant amounts of carbohydrates. However, it is always recommended to consult your healthcare provider before starting any dietary supplement.

Potential challenges and solutions

It is important to increase your fibre intake gradually to avoid digestive discomfort. Start with small amounts and give your body time to adjust. Staying hydrated is also crucial, as water works together with fibre to aid digestion.

How to calculate net carbs

The term "net carbs" is disputed among nutrition experts and is not recognised by the Food and Drug Administration (FDA). The FDA recommends using the total carbohydrates listed on the nutrition label. However, if you want to calculate net carbs, you can follow these steps:

Understanding the Basics:

• Net carbs refer to the carbohydrates that your body digests and absorbs. They are also known as digestible or impact carbs.
• Simple carbs are easily and quickly digested by your body and are found in items like table sugar and regular pasta.
• Complex carbs, on the other hand, are harder for your body to break down and are commonly found in vegetables, whole grains, nuts, and fruits, which are usually high in fiber.
• Fiber is a complex carb that your body cannot fully digest. It comes in two types: insoluble and soluble. Insoluble fiber aids in digestion, while soluble fiber is important for gut health.

Calculating Net Carbs in Whole Foods:

• To calculate net carbs in whole foods, subtract the fiber content from the total number of carbohydrates.
• For example, if a medium avocado contains 17.1 grams of total carbs, of which 13.5 grams is fiber, the net carbs would be 17.1 grams - 13.5 grams = 3.6 grams.

Calculating Net Carbs in Processed Foods:

• To calculate net carbs in packaged products, you may need to consider both fiber and sugar alcohols.
• Generally, subtract half of the carbs from sugar alcohols from the total carbs listed on the nutrition label.
• However, for the sugar alcohol erythritol, you can subtract its total amount from the total carbs if it is the only sugar alcohol listed in the ingredients.
• For example, if a product has 23 grams of total carbs, 9 grams of fiber, and 11 grams of sugar alcohols (other than erythritol), the net carbs would be: 23 grams - 9 grams - (11 grams x 0.5) = 8.5 grams.

Understanding Sugar Alcohols:

• Sugar alcohols are used to sweeten low-carb foods, and your body processes them similarly to fiber.
• Examples of common sugar alcohols include erythritol, isomalt, maltitol, sorbitol, and xylitol.
• The impact of sugar alcohols on blood sugar and insulin levels can vary, and they may be only partially absorbed by the body.
• It is important to check the nutrition facts panel and ingredients list to identify the presence and type of sugar alcohols in a product.

Benefits and Drawbacks of Net Carb Calculation:

• Calculating net carbs can promote a healthy intake of dietary fiber, increase feelings of fullness, and help control blood sugar levels.
• It can also increase food choices, as many fruits and vegetables are rich in fiber and contribute fewer net carbs.
• However, counting net carbs may also increase the number of sugar-free treats in the diet, cause confusion due to varying food labels, and be imprecise as everyone's digestive system is different.

In summary, while the concept of net carbs is controversial, understanding how to calculate them can be useful for those who want to track their carbohydrate intake for weight loss or health reasons.

High-fibre, keto-friendly foods

The keto diet is often criticised for its lack of fibre, but there are plenty of high-fibre keto foods that can help you stay full, support weight loss, and improve your gut health.

Fruits

• Avocados: 7g of fibre and 2g of net carbs per 100g serving
• Blackberries: 5g of fibre and 10g of net carbs per 100g serving
• Blueberries: 2g of fibre and 13g of net carbs per 100g serving
• Coconut meat: 9g of fibre and 6g of net carbs per 100g serving
• Raspberries: 7g of fibre and 5g of net carbs per 100g serving
• Strawberries: 2g of fibre and 6g of net carbs per 100g serving

Nuts and Seeds

• Almonds: 13g of fibre and 9g of net carbs per 100g serving
• Chia seeds: 34g of fibre and 8g of net carbs per 100g serving
• Flax seeds: 27g of fibre and 2g of net carbs per 100g serving
• Hazelnuts: 10g of fibre and 7g of net carbs per 100g serving
• Pecan nuts: 10g of fibre and 4g of net carbs per 100g serving
• Pumpkin seeds: 6g of fibre and 9g of net carbs per 100g serving
• Sunflower seeds: 9g of fibre and 11g of net carbs per 100g serving
• Macadamia nuts: 9g of fibre and 5g of net carbs per 3/4 cup serving

Vegetables

• Artichokes: 5g of fibre and 6g of net carbs per 100g serving
• Bell peppers: 1g of fibre and 4g of net carbs per 100g serving
• Broccoli: 2g of fibre and 4g of net carbs per 100g serving
• Brussels sprouts: 4g of fibre and 5g of net carbs per 100g serving
• Cauliflower: 2g of fibre and 3g of net carbs per 100g serving
• Cabbage: 3g of fibre and 3g of net carbs per 100g serving
• Collard greens: 4g of fibre and 1g of net carbs per 100g serving
• Edamame: 5g of fibre and 4g of net carbs per 100g serving
• Green beans: 3g of fibre and 3g of net carbs per 100g serving
• Okra: 2g of fibre and 3g of net carbs per 100g serving
• Spinach: 2g of fibre and 0g of net carbs per 100g serving
• Zucchini: 1g of fibre and 3g of net carbs per 100g serving

Other

• Psyllium husk: 78g of fibre and 11g of net carbs per 100g serving
• Acacia fibre: 5g of fibre and 0g of net carbs per tablespoon serving

The importance of counting carbs on the keto diet

The keto diet is a very low-carb, high-fat diet that puts the body into a metabolic state called ketosis, where fat is burned for energy instead of carbohydrates. To stay in ketosis, a person can consume up to 50 grams of carbs per day. However, different keto diets allow for different amounts of carbs, protein, and fat. For example, the standard ketogenic diet consists of 70% fat, 20% protein, and 10% carbs.

Counting carbs is essential for keto dieters to ensure they stay in ketosis. The most important thing to consider is the amount of "net carbs" in your food, which may be quite different from the amount of total carbs. Net carbs are the ones that are absorbed into your body, while some sources of carbohydrates like fiber and sugar alcohols are not absorbed into your bloodstream and, therefore, do not count towards your daily allowance of net carbs.

To calculate the number of net carbs in a serving, subtract the fiber content from the total number of carbs. If the food is processed, also subtract half of the sugar alcohol content. This information can be found on food labels.

By focusing on net carbs, you can ensure you are not denying your body the essential fiber it needs for proper function. Additionally, counting carbs can help you make sure you are getting enough fiber, which has many health benefits, including improved gut health, blood sugar control, and reduced LDL cholesterol.

Some examples of keto-friendly, high-fiber foods include avocados, blackberries, blueberries, nuts, seeds, and dark green vegetables such as broccoli.

The difference between net carbs and total carbs

The main difference between net carbs and total carbs lies in the inclusion of dietary fibre and sugar alcohols.

Total carbs refer to the total amount of carbohydrates in a food product or meal, including starches, dietary fibre, and sugars. On the other hand, net carbs refer to the total carbs minus the dietary fibre and some sugar alcohols, which are not digestible. Net carbs only include the carbs that the body can fully digest into glucose.

The body cannot fully digest most types of dietary fibre, so this is subtracted from the total carb amount to get the net carbs. The same goes for sugar alcohols, which are only partially absorbed in the gut and have a lesser effect on blood glucose than other carbohydrate sources. However, it is important to note that not all sugar alcohols are the same—some are slower processing and have less impact on glucose levels, so only half of their total value is subtracted from the total carbs.

The calculation for net carbs is: Net Carbs = Total Carbs – Dietary Fibre – Sugar Alcohols/2.

For example, if a food contains 40 grams of total carbs, 5 grams of dietary fibre, and 8 grams of sugar alcohols, the net carbs would be: 40 – 5 – (8/2) = 31 grams of net carbs.

It is worth noting that the term "net carbs" does not have a legal definition and is not recognised by the FDA or the American Diabetes Association. The calculation for net carbs is also only an estimation as everyone's digestive system is different.

Frequently asked questions