Understanding Net Carbs: Why Fiber is Excluded in Low-Carb Diets

People on low-carb diets often don’t count “fiber” carbs because dietary fiber is a type of carbohydrate that the human body cannot digest. Unlike other carbs, which are broken down into sugars and absorbed into the bloodstream, fiber passes through the digestive system relatively intact. Since it doesn’t get converted into sugar and doesn’t raise blood glucose levels, fiber doesn’t impact your body in the same way that digestible carbohydrates do.

There are two types of dietary fiber: soluble and insoluble. Soluble fiber can dissolve in water and can help to lower glucose levels as well as blood cholesterol. Insoluble fiber, on the other hand, helps food move through your digestive system and aids in bowel regularity.

When counting carbs, people often focus on “net carbs,” which are calculated by subtracting the grams of fiber from the total grams of carbohydrates. This number is seen as a more accurate reflection of a food’s carbohydrate content that affects blood sugar levels. For example, if a food item has 20 grams of total carbohydrates and 5 grams of fiber, its net carb count would be 15 grams.

This approach is particularly important in diets aimed at controlling blood sugar levels, like the ketogenic diet or for those managing diabetes. However, it’s worth noting that not all low-carb diets may follow this method of counting carbs, and individuals’ responses to dietary fiber can vary. Always consult with a healthcare provider or a dietitian for personalized dietary advice.

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