View Full Version : fiber offset sugar?
ANewBreed
10-24-07, 2:55 pm
I know that fiber makes shit digest slower...but I was wondering what the effect of a food would be that had, let's say 5 g fiber, 10 g sugar...would the fiber offset the insulin spike of the simple sugars?
krazyassmexican
10-24-07, 2:59 pm
i dunno
but still have an answer
suggar free metamucil
Fiber makes us feel full and stays in our stomach longer, therefore it slows down the rate of digestion. A greater fiber content, like a single serving of whole grain bread, can be more filling than two servings of white bread. Fiber also moves fat through our digestive system faster so that less of it is absorbed.
Refined grains like white rice and those used to make white bread and sugary cereals have had most of their fiber and nutrients stripped away. They turn into blood sugar (glucose) so fast that, like sugar itself, they can cause a spike in our insulin level. This tells our body that plenty of energy is readily available and that it should stop burning fat and start storing it.
Eating foods with plenty of fiber will help keep our blood sugar at a more consistent level.
So, in this case, you have more sugars than fiber?
In general, an excellent source of fiber contains five grams or more per serving, while a good source of fiber contains 2.5 - 4 grams per serving.
Are these net carbs? Net carbs are digestible carbohydrates that affect blood sugar. To find out how many net carbs something has, you simply subtract the amount of dietary fiber from the total number of carbohydrates. (Also subtract the amount of sugar alcohol and glycerine if they are included in the total carbohydrates count.)
Wasteland
10-24-07, 3:21 pm
I know that fiber makes shit digest slower...but I was wondering what the effect of a food would be that had, let's say 5 g fiber, 10 g sugar...would the fiber offset the insulin spike of the simple sugars?
These are hypotheticals. What are the real world applications? In general, yes, you can blunt GI response through a variety of strategies. But why are you concerned about it? What's your main worry? The glycemic index is overrated.
alecto42
10-24-07, 4:56 pm
These are hypotheticals. What are the real world applications? In general, yes, you can blunt GI response through a variety of strategies. But why are you concerned about it? What's your main worry? The glycemic index is overrated.
GI is extremely over-rated due to the fact that we as bodybuilders/lifters do not take a carb or fat source alone. That being said the GI index has no relevance to anything, unless you are simply eating a carb food/source in a stand alone. If this is the case fiber WOULD then actually off-set the insulin spike due to the fact fiber tends to draw an increase in faecel water. I agree with toni's post about the simple carbs, however in all cases, you should account for ALL CARBS, none of that "net" carb garbage, which people swear by. Net carbs are based off this principal that certain carbs increase your glucose levels (blood sugar) while other carbs (oatmeal/yams) have minimum effects on blood sugar levels.
Also, a lot of those so called "net-carbs, or non-impact carbs" are based off the fact that the human body cannot metabolize or utilize them.
I think toni may have referred to this article in regards to net-impact and non impact carbs.
http://www.xlear.com/xylosweet/articles/net-carbs.aspx
Hope this helps
Your right..to me carbs are carbs...I count them all, but some people are adamant about the whole net carb thing. Good post alecto42
ANewBreed
10-24-07, 5:01 pm
well the example im getting this from is the beans I eat....theyre the BBQ baked beans from a famous brand name, cant remember which. So, with that being said, its got 32g total carbs and 5 g fiber and like 10 g sugar...so would the remaining carbs be treated as would the carbs in white bread?
well the example im getting this from is the beans I eat....theyre the BBQ baked beans from a famous brand name, cant remember which. So, with that being said, its got 32g total carbs and 5 g fiber and like 10 g sugar...so would the remaining carbs be treated as would the carbs in white bread?
Beans are complex carbs....
Beans have both INSOLUBLE and SOLUBLE FIBERS. The soluble fiber absorbs cholesterol, triglycerides and toxins. Insoluble fiber moves fat and digested food easily through the intestines. Beans do not trigger excessive insulin release.
ANewBreed
10-24-07, 5:15 pm
Thats the answer I was looking for. Thank you :-)
alecto42
10-24-07, 7:32 pm
Beans are complex carbs....
Beans have both INSOLUBLE and SOLUBLE FIBERS. The soluble fiber absorbs cholesterol, triglycerides and toxins. Insoluble fiber moves fat and digested food easily through the intestines. Beans do not trigger excessive insulin release.
I agree 100% with this post, however i'm not sure as to why your worried about the insulin spike? The sugars that come from the BBQ beans i'd put my money on it are either from Sugar, Molases, or HFCS. Personally i'd rather you cook your own black beans and add seasoning accordingly, a lot healthy option and you wont ever have to consider the Sugar content in them, because naturally beans contain no sugar (so you know its being added in the sauce).
Hope that helps.
ANewBreed
10-24-07, 10:43 pm
not so much Im concerned with the insulin spike from beans alone...but sometimes Ill eat something that has sugar and fiber and wanted to get a general consensus....like Organic Frosted Mini Wheats (luckily they took out the high fuctose corn syrup and added whole wheat, unlike normal mini wheats) which also have around 10g sugar and 5g fiber.
adidamps2
10-25-07, 1:35 pm
Your right..to me carbs are carbs...I count them all, but some people are adamant about the whole net carb thing. Good post alecto42
i dont count my fiber intake, but count ALL other carb sources. ;)
i dont count my fiber intake, but count ALL other carb sources. ;)
hmmm....I just count it all like when Im dieting...except greens..I dont count greens cause I would only eat a cup at a time anyway.
I think you and I are starting to find a meeting point...hmmmm? :)
adidamps2
10-25-07, 1:46 pm
hmmm....I just count it all like when Im dieting...except greens..I dont count greens cause I would only eat a cup at a time anyway.
I think you and I are starting to find a meeting point...hmmmm? :)
oh i keep track of ALL carbs, but at the end of the day i just minus out what ever fiber i take in. ussually around 1/2 of my carb intake for me, which befor eminusing out is roughly 50-70g, but 25-35g of that is fiber.
but thats just how i do it.
hell i know some ppl who dont even factor in "most" veggies on their diets. much how you do your greens.
oh i keep track of ALL carbs, but at the end of the day i just minus out what ever fiber i take in. ussually around 1/2 of my carb intake for me, which befor eminusing out is roughly 50-70g, but 25-35g of that is fiber.
but thats just how i do it.
hell i know some ppl who dont even factor in "most" veggies on their diets. much how you do your greens.
ok, I see. Makes sense. I eat 1 cup dark greens with 2 of my meals throughout the day....for now. I dont count them at all.
alecto42
10-25-07, 9:32 pm
Great exert from Mr. Bernstein himself (a guru in the diabetes department) he goes into depth about dietary fiber, maybe this can give you some insight, extremely knowledgable and extremely helpful for understanding fiber.
I have to count my veggies, because when I eat them it is usually at least 1kg with the meal.
Well, I can see if your eating stuf flike carrots, tomatoes, corn...anything colored cause they have more sugars as opposed to dark green leafy types.
I usually only eat (when dieting), organic spinach, romaine lettuce, fresh aspragus, and if I feel like it brussel sprouts...I cant eat broccoli anymore..sick of it! I do like broccli rabe or rapini.
Insoluble fiber, also known as “roughage,” is found in whole grains, vegetables, wheat bran, nuts, and beans. Insoluble fiber is not absorbed by the body. Its health benefits include aiding digestion and promoting regularity by adding “bulk”. Bulk keeps other foods moving through the digestive tract.
A normal person may consume 25-30g of fiber per day. Bodybuilders should eat anywhere from 40-60g of fiber per day, depending on certain factors too. Bodybuilders regularly consume 2-3 times the normal amount of protein and their bodies need a lot more “roughage” to process this increased consumption. This is why I dont count greens that I eat, they are too necessary to worry about really.
LegendKillerJosh
10-27-07, 8:03 pm
Here's a little tip - drop lemon juice or vinegar on things, the acid lowers the glycemix rating up to 30%. Something I learned in one of my nutrition classes.
Wasteland
10-30-07, 11:33 am
I agree 100% with this post, however i'm not sure as to why your worried about the insulin spike? The sugars that come from the BBQ beans i'd put my money on it are either from Sugar, Molases, or HFCS. Personally i'd rather you cook your own black beans and add seasoning accordingly, a lot healthy option and you wont ever have to consider the Sugar content in them, because naturally beans contain no sugar (so you know its being added in the sauce).
Hope that helps.
I agree. Keep in mind protein and fat will blunt the glycemic response in baked beans. Baked beans are typically considered "low" on the GI scale. But even so, why are you worried with the insulin spike or the GI of the baked beans?
Universal Rep
10-30-07, 11:45 am
Getting back to the original question, yeah, I think soluble fiber can offset the glycemic response...
LegendKillerJosh
11-01-07, 1:10 am
I agree. Keep in mind protein and fat will blunt the glycemic response in baked beans. Baked beans are typically considered "low" on the GI scale. But even so, why are you worried with the insulin spike or the GI of the baked beans?
True...just like ice cream is low on the glycemic index, because of the fat and protein too, it's much lower than something like potatoes, think about that for a while.
Wasteland
11-01-07, 10:20 am
True...just like ice cream is low on the glycemic index, because of the fat and protein too, it's much lower than something like potatoes, think about that for a while.
True. Most people get fixated on GI and base entire diets around it. Then they let it dominate their thinking. Look at watermelon and carrots for example. Both would be considered "high" on the GI scale. Avoid them, right? But if you look at their GL scores (glycemic load), you see that both are very low. Too many people avoid foods because they worry about GI. It's just one tool, albeit a limited tool. But unless you understand what those limits are, the tool itself has little value. So to ask whether or not you should avoid baked beans from a GI perspective is, in a key way, missing the point. I'd be more concerned with what's in the baked beans. That's me, personally.
ANewBreed
11-01-07, 4:57 pm
I checked the ingreidients and doesnt appear to be anything crazy....HFCS...there is CS but I dont know if thats just as bad? I really know nothing about the GI or the GL...it was kind of 2 year old question....is this good or is this bad? The beans have some sugar in them, but also an excellent source of fiber, and I was simply wondering if the fiber would halt the insulin response of sugar...
Universal Rep
11-02-07, 9:35 am
I checked the ingreidients and doesnt appear to be anything crazy....HFCS...there is CS but I dont know if thats just as bad? I really know nothing about the GI or the GL...it was kind of 2 year old question....is this good or is this bad? The beans have some sugar in them, but also an excellent source of fiber, and I was simply wondering if the fiber would halt the insulin response of sugar...
I think that's what W was talking about bro with the GI and your question about the insulin response. That's what GI measures...
Wasteland
11-02-07, 10:34 am
I checked the ingreidients and doesnt appear to be anything crazy....HFCS...there is CS but I dont know if thats just as bad? I really know nothing about the GI or the GL...it was kind of 2 year old question....is this good or is this bad? The beans have some sugar in them, but also an excellent source of fiber, and I was simply wondering if the fiber would halt the insulin response of sugar...
Beans are rich in soluble fiber, so yes. Plus, the protein and fats will help blunt the insulin response as well. For these reasons, baked beans are considered "low" in terms of the glycemic index. My point is that you should be aware that GI is a limited tool. That's all.
ANewBreed
11-02-07, 8:32 pm
True that. :-)