| Net carbs are the carbohydrates that can be | | | | absorption of some nutrients. For example, up |
| digested and processed by the body as dietary | | | | to 5% of the fat in a moderately high fibre |
| carbohydrate. Therefore, they directly impact | | | | diet is not absorbed because of this |
| blood sugar. You can determine how many net | | | | interference. This may even be a good thing |
| carbs you are eating by subtracting the grams | | | | in Australia, given that 63% of men and 47% |
| of fibre, glycerine, and sugar alcohols from | | | | of women were overweight in 1995, with no |
| the total grams of carbohydrate. Net carbs | | | | sign that these levels of overweight and |
| are the only carbs that you need to count | | | | obesity will decrease. High fibre foods also |
| when you are on low-carb diets, such as the | | | | interfere to some extent with the absorption |
| Atkins diet. | | | | of some essential minerals and trace |
| | | | elements, but a high fibre diet is also |
| It is important to understand why fibre does | | | | probable to provide you with extra minerals |
| not count as a regular carbohydrate. Fibre | | | | and trace elements, so the effect is not |
| substance does not break down into sugar, so | | | | believed to be very significant for normal |
| it does not play a part in the overall sugar | | | | Western diets. |
| load of the carbohydrate. If a slice of bread | | | | |
| has 27 total carbohydrate grams and 3 grams | | | | Despite these minor detrimental effects, a |
| of fibre you have a net carbohydrate content | | | | high fibre intake is understood to be |
| of 24 grams (27 g - 3 grams = 24 grams). This | | | | considerably advantageous on the whole. Low |
| explains why some high fibre foods will have | | | | intake of fibre, particularly of the |
| a more favourable impact on the blood sugar | | | | insoluble forms of fibre such as those in |
| and insulin levels. | | | | bread and other wheat products, is one of the |
| | | | major causes of constipation. Low fibre |
| Only plant foods contain dietary fibre. Fibre | | | | intakes are also strongly associated with an |
| has a number of effects on digestion, some | | | | increased risk of diverticulitis. Although |
| beneficial, and some more harmful. One | | | | the evidence is less compelling, lack of |
| positive effect is that fibre is likely to | | | | fibre in the diet may also contribute to the |
| decelerate the rate of digestion of food. | | | | incidence of rectal cancer, haemorrhoids, |
| This leads to a more gradual emptying of the | | | | obesity, appendicitis and ulcerative colitis. |
| food from the stomach into the small | | | | High intake of soluble fibres such as the |
| intestine. This means that there is less | | | | pectin and gums, found in fruits, vegetables, |
| possibility of large quantities of glucose | | | | rolled oats, and saponins, found in legumes, |
| being absorbed quickly from the small | | | | is associated with reduced blood cholesterol. |
| intestine into the blood, and therefore a | | | | High intake of foods of plant origin, all of |
| lower chance of an insulin surge. Insulin is | | | | which contain some fibre, is linked with a |
| the hormone that is released when glucose is | | | | reduced threat of heart disease, cancer, and |
| absorbed from the small intestine. It is | | | | an improved life expectancy. |
| possible that by slowing stomach emptying, | | | | |
| fibre helps avoid the situation where the | | | | Another benefit, and one that may help with |
| body has to produce large quantities of | | | | weight control, is the sensation of satiety, |
| insulin, as a result of repeated rapid | | | | that is, a feeling of fullness, which follows |
| release of glucose into the intestine. In | | | | a meal plentiful in fibre. It is also true |
| turn this may help protect against diabetes | | | | that high fibre foods are almost always low |
| in susceptible people. | | | | in fat, so a high-fibre diet will usually be |
| | | | a low-fat diet. |
| However, fibre does get in the way with the | | | | |