Fibrous Carbs: Friend Or Foe On Keto?

When it comes to the keto diet, not all carbs are created equal. This is where the concept of net carbs comes in—net carbs are the carbs that affect your blood sugar levels and kick you out of ketosis. So, do fibrous carbs count towards your net carb intake? The answer is no—fiber is not digested like other carbohydrates and passes through the body undigested, so it doesn't need to be counted towards your total carb intake. In fact, when calculating net carbs, you can subtract the grams of fiber from the total carbs. This is because fiber doesn't raise your blood sugar levels and is, therefore, considered a non-glycemic carbohydrate.

Fibre doesn't count as a carb on keto as it doesn't raise blood sugar

When it comes to the keto diet, not all carbs are created equal. Net carbs, which are the carbs that raise your blood sugar, are the ones that matter. These are the carbs that will kick you out of ketosis, the metabolic state where your body shifts from burning carbs for energy to burning fat for fuel. So, when you're counting carbs on keto, it's crucial to focus on net carbs rather than total carbs.

Now, this is where fibre comes in. Fibre is a type of carbohydrate that is not digested like other carbs. Instead of being broken down into glucose and absorbed by the body, fibre passes through the digestive system intact and is eliminated. This is why fibre doesn't raise your blood sugar levels. As a result, fibre is not included in the calculation of net carbs. The formula for calculating net carbs is: Net carbs = total carbs – fibre – sugar alcohols.

By subtracting fibre from total carbs, you get a more accurate picture of how a particular food will impact your blood sugar and your state of ketosis. This distinction is especially important on keto, as it allows you to include more nutrient-dense, fibrous foods in your diet while still maintaining the low-carb state needed for ketosis.

It's worth noting that there are different types of fibre, including soluble and insoluble fibre. Soluble fibre may be partially digested and can have a minor impact on blood sugar levels. However, insoluble fibre passes through the body completely undigested and has no impact on blood sugar.

In summary, when following a keto diet, it's crucial to focus on net carbs rather than total carbs. Fibre doesn't count as a carb on keto because it doesn't raise blood sugar levels and is not included in the calculation of net carbs. This knowledge will help you make informed choices about the foods you eat while staying within the parameters of the keto diet.

Fibre is not digested like other carbs, instead passing through the body intact

Fibre is not digested like other carbohydrates. Unlike other carbs, it does not break down into glucose and elevate blood sugar. Instead, it passes through the body intact, moving unchanged through the digestive system and ending up in the colon.

Fibre is a type of carb that the body cannot completely break down and absorb. It is a non-glycaemic carb, meaning it does not raise your blood sugar levels. Fibre passes through the body undigested, and so it has zero net carbs and zero calories.

The body does not have the enzymes to break down fibre. It passes through the digestive system and ends up in the colon, where gut bacteria feed on it. The bacteria create beneficial short-chain fatty acids, such as butyrate, and flatulence, depending on the state of your gut.

Fibre is food for gut bacteria, not for human cells. It is not absorbed by the body and does not impact blood sugar like other carbs. This is why it does not count towards your total carbs on keto.

Fibre is a carb, but the body doesn't have the enzymes to break it down

Fibre is a type of carbohydrate, but it is not digested like other carbs. This is because the human body does not have the enzymes required to break it down. Instead of being broken down into glucose and absorbed by the small intestine, fibre passes through the digestive system unchanged. This means that fibre has zero net carbs and zero calories.

Fibre is often listed as a subcategory of carbs on food labels. For example, a food label might list "Carbs 20 g, Fibre 6 g, Sugar 3 g". In this case, the total carbohydrates are 20 grams, but the net carbs are only 14 grams (20 minus 6). Net carbs are the only carbs that count on the keto diet, as they are the ones that are absorbed by the body and can affect blood sugar levels. Fibre, on the other hand, passes intact into the colon, where it is digested by gut bacteria.

The distinction between net carbs and total carbs is important for staying in ketosis. Ketosis is a metabolic state in which the body burns fat for fuel instead of carbohydrates. Eating too many carbs can prevent the body from reaching ketosis or kick it out of this fat-burning state. Therefore, it is important for people on the keto diet to calculate their net carbs accurately.

Sugar alcohols, such as xylitol and erythritol, are also subtracted from the total carb count on the keto diet. Like fibre, they pass through the digestive tract undigested and do not impact blood sugar levels. However, some sugar alcohols, such as maltitol and sorbitol, can increase blood sugar, so it is important to read labels carefully.

Sugar alcohols are usually not counted as carbs either as they are indigestible

Sugar alcohols are carbohydrates with chemical compositions similar to sugar and ethanol. They are called sugar alcohols because they have a similar chemical structure to these substances, not because they contain either. Sugar alcohols are used as sweeteners and to add structure to baked goods. They are often used in sugar-free or diet products, as they are lower in calories than sugar and have a less significant effect on blood sugar levels.

Sugar alcohols are hard for the body to digest, so they are not usually counted as carbohydrates. When counting carbohydrates for products made with sugar alcohols, only half of the grams of sugar alcohol listed on the food label are counted. This is because the body cannot fully break down and absorb sugar alcohols, so they cause a much smaller rise in blood sugar levels than other carbohydrates.

Sugar alcohols have several advantages. They have a lower caloric value, comparable to sucrose (table sugar). They also have a sweet taste without the aftertaste that comes with chemical sweeteners. They have a lower glycemic index compared to sugar, which means they have less of an impact on blood sugar levels. They also have prebiotic effects, which can benefit the gut, and they have anticavity properties.

However, sugar alcohols can cause digestive issues for some people, especially in larger amounts. Side effects like bloating, nausea, and diarrhoea have been observed when intake of sugar alcohols exceeds 35-40 grams per day. Individuals with irritable bowel syndrome (IBS) may experience negative side effects with any amount of sugar alcohols and may want to avoid them completely.

Some common sugar alcohols include:

• Erythritol: Often made by fermenting the glucose found in cornstarch, erythritol has 70% of the sweetness of sugar but 5% of the calories.
• Isomalt: Isomalt is a mixture of two sugar alcohols—mannitol and sorbitol. It provides 50% fewer calories than sugar and is most commonly used to make sugar-free hard candies.
• Maltitol: Maltitol is processed from the sugar maltose. It is 90% as sweet as sugar with almost half the calories.
• Sorbitol: Commercially produced from glucose, sorbitol is 60% as sweet as sugar with about 60% of the calories.
• Xylitol: One of the most common sugar alcohols, xylitol is as sweet as regular sugar but has 40% fewer calories.

Fibre and sugar alcohols are food for gut bacteria, not human cells

When it comes to keto, net carbs are what count. These are the carbohydrates that your body uses for energy and can kick you out of ketosis if consumed in excess. Net carbs are calculated by subtracting fibre and certain sugar alcohols from the total carbs. Fibre and sugar alcohols are not digested like other carbohydrates; they pass through the body without being broken down and absorbed. Instead, they are food for gut bacteria, which turn them into beneficial short-chain fatty acids like butyrate.

Fibre is a type of carbohydrate found in plants that passes through the body undigested. It does not raise blood sugar levels or impact them like other carbohydrates. This is because fibre is not absorbed by the body. Insoluble fibre leaves the body completely undigested, while soluble fibre may be partially digested and can have some effect on blood sugar. However, this effect is negligible compared to real sugar.

Sugar alcohols are derived from plant sources and are used in sugar-free and low-carb foods. They are usually not digested and absorbed by the body, so they also don't impact blood sugar levels. However, some sugar alcohols, like maltitol and sorbitol, can increase blood sugar. These sugar alcohols should be factored into your keto carb count if consumed in large amounts.

The distinction between net carbs and total carbs is important for staying in ketosis. Net carbs are calculated as follows: net carbs = total carbs – fibre – sugar alcohols. This calculation allows individuals to ensure they are staying within their daily carb limit while on the ketogenic diet.

By subtracting fibre and certain sugar alcohols from the total carb count, individuals can include more nutrient-dense foods in their diet, such as avocados, berries, nuts, and low-carb vegetables. These foods are good sources of fibre, which is beneficial for digestive and cardiovascular health.

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