Fiber's Power: Canceling Carbs On Keto

The keto diet is a low-carb, high-fat diet that aims to bring the body into a state of ketosis, where it uses fat for energy instead of carbohydrates. Net carbs are an important concept in the keto diet, as they refer to the amount of total carbohydrates in a food minus the fibre content. Fibre is a type of carbohydrate that the human body cannot digest, so it doesn't count towards the total carb intake that can trigger an insulin response and prevent ketosis. Therefore, when calculating daily carbohydrate intake, it is crucial to consider net carbs rather than total carbs. This distinction can be challenging to understand, especially for those new to the keto diet, but it is essential for achieving ketosis and maintaining its benefits.

Net carbs are total carbs minus fibre

Net carbs are an important concept for people on the keto diet to understand. The keto diet is a low-carb, high-fat diet that aims to bring the body into a state of ketosis, where it uses fat for energy instead of carbohydrates. Net carbs refer to the amount of total carbohydrates in a food item minus its fibre content. Fibre is a type of carbohydrate that the human body cannot digest, so it doesn't count towards the amount of carbs that can trigger an insulin response. This is why it can be subtracted from the total carbohydrate count to give you the net carbs.

The formula for calculating net carbs is: Total Carbs – Total Fibre = Net Carbs. For example, if a food item has 20 grams of total carbohydrates and 8 grams of fibre, the net carb count would be 12 grams (20 grams of total carbs - 8 grams of fibre = 12 grams of net carbs).

It's important to note that the definition of net carbs differs between countries. In the US and Canada, fibre is included in the total carbohydrates listed on nutrition labels, so it needs to be subtracted to get the net carbs. In most other countries, the fibre has already been removed from the total carbohydrates listed, so no further calculations are needed.

When following the keto diet, it's crucial to keep track of your net carb intake to ensure you stay within the recommended range of 20-50 grams of net carbs per day. This can help you stay in ketosis and avoid negative side effects such as constipation and headaches.

Fibre is a type of carb

When it comes to the keto diet, it is important to understand the difference between net carbs and total carbs. Net carbs are the type of carbohydrates that your body can digest and use for energy. Total carbs include all types of carbohydrates, including those that your body cannot fully absorb, such as fibre and sugar alcohols.

The keto diet is a low-carb, high-fat diet that aims to bring the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. To achieve and maintain ketosis, it is recommended to consume fewer than 50 grams of net carbs per day. However, this number may vary depending on individual factors such as age, weight, gender, and physical activity levels.

It is important to note that the concept of net carbs is specific to certain countries, such as the US and Canada. In these countries, fibre is included in the total carbohydrates listed on nutrition labels. In most other countries, the fibre has already been removed from the total carbohydrates, so no subtraction is needed to get the net carb count.

Fibre doesn't affect blood sugar levels

Fibre is a type of carbohydrate that the body cannot digest. This means that it does not affect blood sugar levels in the way that other carbohydrates do. When you eat foods containing digestible carbohydrates, your gut breaks them down into sugar (glucose). This sugar enters your bloodstream, and your pancreas releases insulin, a hormone that encourages your cells to take in glucose. This results in a decrease in blood sugar levels.

However, your body cannot break down fibre in the same way. Your enzymes cannot digest it, so fibre travels to your lower intestines, where it is broken down by microorganisms. Fibre keeps your gut healthy, lowers cholesterol, and protects your heart. It also helps control blood sugar levels.

There are two types of fibre: soluble and insoluble. Soluble fibre dissolves in water and forms a gel-like substance in the stomach, slowing down digestion. Insoluble fibre does not dissolve in water and remains whole as it passes through your stomach. While insoluble fibre is important for digestive health, it does not influence blood sugar levels. On the other hand, soluble fibre does. Soluble fibre makes the contents of your stomach thicker and less runny, meaning they stay in your stomach for longer and enter your small intestine more slowly. This slows down the rate at which sugar enters your bloodstream, leading to a more gradual rise in blood glucose levels.

Additionally, when the contents of your stomach are thicker, it becomes harder for digestive enzymes to mix in and break down carbohydrates. This further slows down the process of carbohydrate breakdown and glucose absorption. Soluble fibre also triggers the release of the hormones glucagon-like peptide-1 (GLP-1) and peptide YY. GLP-1 releases insulin and increases insulin sensitivity, encouraging your cells to take up more glucose. At the same time, it decreases glucagon secretion. Glucagon is like the opposite of insulin; it helps release stored glucose for energy. By decreasing glucagon secretion, soluble fibre further contributes to a reduction in blood sugar levels.

In summary, fibre, especially soluble fibre, helps control blood sugar levels by slowing down the digestion and absorption of carbohydrates, as well as by triggering the release of hormones that promote glucose uptake by cells and decrease glucose release from storage.

Fibre is not digested by the body

The keto diet is a low-carb, high-fat diet. The diet involves consuming a very low amount of carbohydrates and substituting them with fat to stimulate the body's fat-burning processes. On the keto diet, people count "net carbs", which is the total number of carbohydrates in a food item minus the fibre and sugar alcohol content. This is because fibre is not digested by the human body.

Fibre is a type of carbohydrate that the body cannot digest. This is because it does not have the required enzymes to do so. Carbohydrates that can be digested by the body are connected by carbons that have the same spatial arrangement, known as alpha-glycosidic bonds. However, fibres have bonds known as beta-glycosidic bonds, where the carbons are arranged on opposite sides. The body's carbohydrate-digesting enzymes can only recognise alpha-glycosidic bonds, and so cannot break down beta-glycosidic bonds.

Despite the body's inability to break down fibre, it is still an essential part of our diet. Fibre promotes regularity and prevents constipation, and it also slows down digestion and keeps blood sugar stable. Fibre also acts as fuel for the gut microbiome, the large collection of bacteria, viruses, fungi, and other microbes that live in the gastrointestinal tract. These microbes support energy harvesting, digestion, and immune defence.

The recommended daily fibre intake for women aged 19 to 50 is 25 grams, while men of the same age are encouraged to get 38 grams of fibre per day. However, the average fibre consumption for American adults is only 10-15 grams per day.

Fibre is listed differently on US/Canada food labels

The differences in how fibre is listed on food labels in the US and Canada reflect distinct regulatory approaches and definitions of dietary fibre. These differences are important for food manufacturers and importers to consider when selling products in both markets. It is worth noting that even though food labels seem to be more and more harmonized between the two countries, there are still some differences in other areas of food labelling as well. For instance, reference daily values, reference amounts customarily consumed (RACCs) for serving sizes, rounding values rules, nutrition table layout and content, ingredients and standards of identity, net quantity statements, and manufacturer or distributor information can all vary between the US and Canada. As such, it is crucial for food manufacturers and importers to be aware of these differences and ensure compliance with the relevant regulations in both countries.

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