Fiber 101

[2big4mysize]

We got a two parter from JOANOH and I’m going to divide it into separate topics. this one deals with this part of your PM

can you explain the difference between "soluble" and "insoluble" fibers? Do we deduct both from the total carb count?

Thanks in advance for any help you can give.

The FDA as a carbohydrate compound that goes in the mouth and travels the length of the human digestive system unchanged metabolically defines fiber. This means nothing is absorbed into the blood stream that is used for energy of any type. Because of the methods used to measure total calories in foods the potential energy in the fiber If we could digest it is counted in the total carbohydrates. This is reflected in the grams of total carbs listed in the nutritional panel. But since we humans can’t digest fiber we get to subtract it and get a free reduction in our calories and carbs. (And some folk thought Dr Atkins was dead wrong for having net carbs in his original program, hehehe)

There are many different types of carbohydrate molecule labeled as fiber. The two major categories are insoluble (cellulose, hemicellulose, lignin) meaning it doesn’t dissolve in water and soluble (gums, mucilages, pectins). Both as far as our Atkins is concerned are the same and can be subtracted when we count our carbs.

Soluble fibers are found in fruits, vegetables, dry beans and peas, and some cereals such as oats.
Insoluble fibers are mostly found in whole-grain products, but they are also in nuts, fruits, vegetables, and dry beans.

There are many many medical reasons why you should include high fiber veggies in your diet too So make sure you are picking some from those food lists in your books.

[kristenv]

I know the USDA recommends around 25gr per day, is there any disadvantage on this WOE to consuming a larger amount?

I typically consume around 35-40gr dly from vegetable sources, falx, psyllium etc.

Thanks,
Kristen

[2big4mysize]

nope as long as you drink enough fluids to handle it.
Back in the 80s there was a big wieght loss diet based on eating very large amounts of fiber over 100g a day. If worked but folks didn't like all that whole food extra bran stuff.

[kebaldwin]

Question about fiber --

http://www.atkinsdietbulletinboard.c...ic.php?t=52896

Basically, if you take good fiber that your body can not absorb and "pulverize" it -- it seems to me that your body can then absorb it -- it looses its "goodness" and becomes basically just another refined carbohydrate.

My point is -- it sounds like another gimmick by food companies to take something good, make it bad, but still call it good.

[2big4mysize]

The product in question will have a FDA nutritional label to reflect its new nutritional values. Usually processing a grain involves removing the fibrous parts mechanically not making them smaller.

I think you are missing the point of what is defined as fiber. no matter how ground up a fiber is it can't be absorbed as by definition it must pass from mouth to butt unmetabolized. If any method in the manufacturing alters the chemical formula of the fiber to allow it to be absorbed as you mention grinding and breaking of the particle size then it would not be listed as fiber still.

[not2late]

I think Kebaldwin's question is about "insoluble" and "soluble" fiber.

[2big4mysize]

they have different chemical formulas one is hydrophobic and one isn't. and insoluble fiber can't be ground up to become soluble Megs no matter how microscopic it is.

[feemia]

Originally Posted by kristenv

I know the USDA recommends around 25gr per day, is there any disadvantage on this WOE to consuming a larger amount?

I typically consume around 35-40gr dly from vegetable sources, falx, psyllium etc.

Thanks,
Kristen

I'd like to get at least 20 grams per day, but I've been averaging only about 10-15. That's with all my veggies and some flax. How are you getting 35-40?

[2big4mysize]

feemia as you move out of induction you add back the foods on the carbohydrate ladder in OWL and most of the foods on the lower rungs are higher fiber foods. more induction vegies, nuts, berries, and legumes (beans). you can ad a lot of fiber with those foods. You can also add more fiber by selecting higher fiber veggies on the induction list. jicama is a very high fiber veggie.

[kebaldwin]

I'm not the only skeptic

http://www.hsibaltimore.com/ea2004/ea_041012.shtml

My reason for mentioning soluble vs unsoluble is wether this process converts a normally insoluble fiber into soluble fiber?