Fiber Facts and Net Carbs

Fiber Facts:

  • Dietary fiber is probably best known for its ability to prevent and relieve constipation.
  • But did you know that fiber can also lower your risk of type 2 diabetes, heart disease, and may even protect against colon and rectal cancer?
  • Unlike carbohydrates, fats and protein, your body cannot digest or absorb fiber.  This is why fiber passes through your digestive tract remaining intact.
  • There are 2 categories of fiber: soluble and insoluble.  We need to include both of these into our diets to maintain health.
  • Did you know that a high fiber diet facilitates weight loss?  A high-fiber diet makes you feel full for a long period of time, which will prevent snacking between meals and overeating.
  • The American Dietetic Association recommends that adults should consume 20-35g of dietary fiber per day, of which 5 to 10 g should be soluble fiber.

What are Net Carbs4?

  • Not all carbs behave the same way in the body. Understanding the different behavior of various carbohydrates in your body can help you make healthier food choices. Most carbohydrates are digested by your body and converted into glucose.  These are referred to as digestible carbohydrates4.  However, there are carbohydrates that do not have an impact on your blood-sugar levels.  For example, glycerin is digested without being converted into glucose and fiber cannot be digested at all1. Since fiber is not digested in the small intestine, it is not broken down into glucose and absorbed into the bloodstream.  Your body eventually excretes fiber.
  •  Net carbs refers to the notion of subtracting fiber from the total carbohydrate count.
  •  Since fiber is not converted to blood sugar, this allows you some carbohydrate leeway, meaning you can “cheat” with a few extra carbs in the form of high-fiber foods.
  •  For example, let’s compare 1 conventional crispbread to 1 GG Scandinavian Bran Crispbread. The conventional crispbread contains 10 g of carbs and 2 g of fiber, which means 10g-2g = 8 g of carbs that will actually enter into your bloodstream. The GG Scandinavian Bran Crispbread, however,  contains 7 g of carbs and 5 g of fiber, which means only 7g-5g = 2g impact on your blood sugar.
  •  This means if you opt to eat fiber-rich foods you can benefit your health and get more bang for your carbohydrate buck1.
  •  Tip: Foods that are low in net carbs (and therefore less likely to interfere with weight loss) include vegetables and fruit.

High Fiber Products:

Konjac Glucomannan Powder 1

Konjac glucomannan is a water-soluble dietary fiber derived from the root of the Konjac plant.  When glucomannan powder is mixed with water, it forms an extremely viscous solution.  In fact, it has the highest water holding capacity of any soluble fiber – up to 100 times its own water weight!

Dietary soluble fiber can lower blood cholesterol. Foods high in soluble fiber help prevent your blood sugar levels from rising too high after meals by keeping food in the stomach longer.  Soluble fiber does the following1:

  • It binds to fat in the intestines, preventing some fat absorption.
  • It dissolves fluids in the large intestine and forms a gel that binds with bile acids in the intestines. As a result, the liver converts more cholesterol to bile acids, and blood cholesterol levels are reduced.
  • It slows digestion and the absorption of nutrients, resulting in a slow and steady release of glucose from accompanying carbohydrates. (great for type 2 diabetics)
  • It soaks up excess bile acids found in the intestinal tract – the same acids that are converted into blood cholesterol.
  • It delays stomach emptying, triggering satiety (a feeling of fullness) that can be helpful in people with type 2 diabetes trying to achieve weight loss goals.

Glucomannan Powder and Pasta contain zero net carbohydrates, zero calories, no fat, no sugar, no starch and no protein1.  They are wheat and gluten free, pure vegetable, do not require refrigeration, organic and flavourless (but absorb the flavours of your food)1.

 How to use Glucomannan Powder1:

  1. Drink 1 tsp of it with 1 cup of water 3 times a day (before your meals).  Drink it immediately before it begins to gel.
  2. Use it as a thickening agent.  It can be used to thicken sauces, gravies, puddings and pie fillings without affecting taste.  It dissolves into hot or cold liquids.

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Konjac Foods- Konjac Glucomannan Powder (500g)

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Miracle Noodles2

  • calorie free
  • carbohydrate free
  • gluten free & wheat free
  • kosher
  • made of a healthy natural soluble fiber called Glucomannan
  • beneficial effects backed by medical studies for type II diabetes, constipation, obesity and cholesterol
  • easily absorbs the flavours of any soup, dish or sauce
  • no fat, no sugar, no starch
  • are instant and come in a variety of styles
Miracle RICE- Rice Substitute (227g)

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GG Scandanavian Bran Crispbread3

Not only does dietary fiber alleviate constipation, but it is also a beneficial part of a weight loss regime. As fiber passes through the digestive system, it absorbs water and swells like a sponge3. Since the fiber is so filling, it decreases appetite, causing us to eat less. Weight loss is further enhanced because the calories locked in the fiber cannot be released by human digestion3.

This crispbread is from Norway, and is prepared from 85% unprocessed bran, with rye flour and water. When you eat GG Scandinavian Bran Crispbread, it quickly absorbs more moisture and satisfies your appetite2.  It boasts the lowest in calories (12 calories a slice) and net carbs (2 g per slice)  of any bread product on the market.3

IngredientsUnprocessed wheat bran, rye flour, salt (salt content 0.4%).

Nutrition Facts: per 1 slice (9g) Calories 16 Fat 0g (%) Saturated Fat 0g (%) TransFat 0g (%) Cholesterol 0mg Sodium 30mg (1%) Carbohydrate 7g (2%) Fiber 5g (16%) Sugar 0g Sugar Alcohol 0g Protein 1g (%) % Daily Value

Vitamin C 0% Calcium 2% Iron 6% Thiamin (B1) 4% Riboflavin (B2) 2% Niacin (B3) 8%

GG Bran Scandinavian Crispbread

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[SINGLE] Bran Crispbread

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Dr. Sara Solomon About Dr. Sara Solomon

Dr. Solomon is a practicing dentist (DMD) in Toronto, Canada, and holds a B.Sc in Physiotherapy. This certified personal trainer, spinning instructor, professional fitness model and cover girl is known around the world for [read more]


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