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.com/viewtopic.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]

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?

[kebaldwin]

a number of other General Mills' cereals, such as Wheaties and Cheerios, have already made the whole grain switch

I just happen to have a box of cheerios right here so we can see what they are doing.

first let's talk about how they are promoting it.

Promotions just on the front:

"only 1 gram of sugar " (with a little heart meaning it is good for your heart)

"Toasted whole grain oat cereal"

"As part of a heart healthy diet, the soluble fiber in cheerios can reduce your cholesterol!" (with another heart)

"Three grams of soluble fiber daily from whole grain oat foods, like Cheerios, in a diet low in saturated fat and cholesterol, may reduce the risk of heart disease"

End of promotions just on the front

I give up. There are so many promotions on all sides of this box (the front only had four) that I would be here all day typing.

Let's just say they go overboard telling you how healthy it is

Ingredients: whole grain oats (including the oat bran), modified corn starch, corn starch, sugar, salt, oat fiber, ...

Seeing as whole grain oats is the primary ingredient -- it should be healthy?

1 cup has 22 grams of carbohydrates -- 3 grams of fiber, 1 g of sugar, and 18 grams of "other carbohydrate".

Sounds like I was right. Sounds to me that they take the primary ingredient (whole grain oats -- which is good for you), "pulverize" it so it is no longer good for you (it should be listed under fiber -- but most is listed under "other carbohydrates") and then add oat fiber back in to give it some fiber!

To top it off, what do most people do -- sprinkle sugar over it!

They might as well go ahead and just eat the doughnuts. I don't see any difference.
(I started this thread in the kids forum so I am copying from one to the other)

[2big4mysize]

kebaldwin I think you missed the big OAT news several yrs ago. Some times the parts are better then the whole Oat fiber has a very special soluble fiber that blocks cholesterol absorbtion from food and binds the LDL in the bile acids. it is allowed to claim a 30% reduction. Whole oats were also tested and in a serving they only got a little under 9% reduction which the Quaker Oats folks rounded up to 10%.

You also don't seem to understand FDA Nurtition labels

1 cup has 22 grams of carbohydrates -- 3 grams of fiber, 1 g of sugar, and 18 grams of "other carbohydrate".

what this cereal has is:
22 grams of carbohydrats
1 gram of which is in the form of simle sugar ( that can be added or natural in the food as in fruits)
3 grams of fiber
and 18 grams of complex carbohydrates. those are the "good carbohydrates" like the stuff in the nuts, seeds, legumes, and other veggies in the carb ladder that give them the low AGR values Dr Atkins recommends we eat. you are looking for boogey men where they aren't.

If you look at a package of rolled whole oats you will see very much the same info in the nutrition label http://www.quakeroatmeal.com/Product...-QuickOats.cfm