GREENJELLO11
06-30-2002, 12:14 AM
how do i get at least 25 grams of fibera day ...and try not to have more then 30 to 60 grams of carbs aday?
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penguin chick
06-30-2002, 02:29 AM
I don't do the whole low carb thing or anything, but I defintely eat a good amount of fiber daily, part of it comes from Fiber One cereal which in one serving alone has 14g of fiber! I eat it in the morning with some blueberries which add some more fiber as well. And remember when increasing fiber do it slowly and make sure you are drinking plenty of water to avoid possible constipation.
rhody
06-30-2002, 03:09 AM
Research whole grains. They are a world of a difference from refined grains. They have a lot of fiber and the carbohydrates are complex rather than simple.
Just type in a search engine "whole grains health" or something like that, and I think you'd be very surprised.
Just type in a search engine "whole grains health" or something like that, and I think you'd be very surprised.
arkie6
06-30-2002, 07:14 AM
Originally posted by GREENJELLO11:
how do i get at least 25 grams of fibera day ...and try not to have more then 30 to 60 grams of carbs aday?
First off, why do you think you need to get at least 25 grams of fiber per day? Fiber is way overrated in my opinion. Fiber doesn't perform any function other than provide bulk and pass through your digestive system pretty much intact. That being said, 25 grams of fiber is equivalent to approximately 1 ounce (1 ounce = 28 grams). Foods that are high in fiber and low in carbohydrate (i.e. more fiber per serving than digestable carbohydrate) are green leafy vegetables like spinach, kale, turnip greens, collard greens, most types of lettuce, celery, broccoli, stuff like that.
Grains, even whole grains, are still high in carbohydrate content relative to the amount of fiber they contain. Stone ground whole wheat flour contains approximately 30 grams of carbohydrate per serving and only about 3 grams of fiber, which is probably ok for someone exercising extensively, but it is not ok for someone with high insulin levels that is not spending an hour per day and 4-5 days per week doing vigorous exercise.
One serving of broccoli will give you about 2 grams of carbohydrate and about 3 grams of fiber. The same goes for most green leafy vegetables. Nuts are another good source of fiber. A serving of walnuts contains about 1 gram of carbohydrate and about 3 grams of fiber.
You can get most of this info from a carbohydrate counter book or just by reading the labels on foods or in the produce section of your grocery store.
how do i get at least 25 grams of fibera day ...and try not to have more then 30 to 60 grams of carbs aday?
First off, why do you think you need to get at least 25 grams of fiber per day? Fiber is way overrated in my opinion. Fiber doesn't perform any function other than provide bulk and pass through your digestive system pretty much intact. That being said, 25 grams of fiber is equivalent to approximately 1 ounce (1 ounce = 28 grams). Foods that are high in fiber and low in carbohydrate (i.e. more fiber per serving than digestable carbohydrate) are green leafy vegetables like spinach, kale, turnip greens, collard greens, most types of lettuce, celery, broccoli, stuff like that.
Grains, even whole grains, are still high in carbohydrate content relative to the amount of fiber they contain. Stone ground whole wheat flour contains approximately 30 grams of carbohydrate per serving and only about 3 grams of fiber, which is probably ok for someone exercising extensively, but it is not ok for someone with high insulin levels that is not spending an hour per day and 4-5 days per week doing vigorous exercise.
One serving of broccoli will give you about 2 grams of carbohydrate and about 3 grams of fiber. The same goes for most green leafy vegetables. Nuts are another good source of fiber. A serving of walnuts contains about 1 gram of carbohydrate and about 3 grams of fiber.
You can get most of this info from a carbohydrate counter book or just by reading the labels on foods or in the produce section of your grocery store.
rhody
06-30-2002, 02:21 PM
There's lots of research showing the value in whole grains. Fiber is shown to be very important too.
See this .edu link for example: (Note that there are tons of more examples....)
http://www.andrews.edu/NUFS/diabetes.html
See this .edu link for example: (Note that there are tons of more examples....)
http://www.andrews.edu/NUFS/diabetes.html
arkie6
06-30-2002, 11:20 PM
Originally posted by rhody:
There's lots of research showing the value in whole grains. Fiber is shown to be very important too.
See this .edu link for example: (Note that there are tons of more examples....)
http://www.andrews.edu/NUFS/diabetes.html
Rhody, there is not even one scientific reference at that link to support the claims that they make.
That site, so typically of .gov and .edu sites, has the whole issue of obesity and Type II diabetes bassackward. They claim that being overweight causes insulin resistance and Type II diabetes, when in fact, it is the other way around. Insulin resistance leads to obesity and Type II diabetes. Insulin resistance is the root cause of the problem. Actually, it's consuming a diet too high in carbohydrates, in particular sugars and refined carbohydrates, combined with a seditary lifestyle that is root cause of these problems.
They make some pretty bold statements there, but not one shred of evidence to back it up. Statements like "A high-fat diet contributes to diabetes and its resulting complications." No so based on my research. Another one "Studies have shown that people who eat meat frequently have 3.8 times greater risk of mortality from NIDDM as well as a greater risk of developing diabetes than do vegetarians." To make statements like that, they really need to back it up with the references to the studies. That sounds like someones misinterpretation or deliberate misrepresentation of some studies' data. I think the studies they are referring to have shown that people following the typical American diet which contains meat but is also high in sugars and refined carbohydrates, may be at increased risk of diabetes compared to vegetarians (the studies I have seen used Seventh-day Adventists as the vegetarian controls - they tend to follow a healthier lifestyle than the general population by avoiding soft drinks, not smoking, exercising more, and eating more whole natural foods). To pin their dietary benefits solely on the avoidance of meat is absurd and shows an obvious attempt to twist the facts to suit there ideals. This statement at that link further backs that up "The vegetarian food pyramid as the easiest guide to daily food selections for individuals with NIDDM as well as the general population."
A little digging at that web site shows that Andrews Univerisity is, to quote their mainpage, "a Seventh-day Adventist institution of higher education" and on another page "For more than 125 years, Seventh-day Adventists have advocated a vegetarian diet." So you've got a univeristy here that recommends the ideological vegetarian diet (not based on science, but rather ideology) claiming that meat is bad for you and grains are good. Imagine that.
Alan
[This message has been edited by arkie6 (edited 06-30-2002).]
There's lots of research showing the value in whole grains. Fiber is shown to be very important too.
See this .edu link for example: (Note that there are tons of more examples....)
http://www.andrews.edu/NUFS/diabetes.html
Rhody, there is not even one scientific reference at that link to support the claims that they make.
That site, so typically of .gov and .edu sites, has the whole issue of obesity and Type II diabetes bassackward. They claim that being overweight causes insulin resistance and Type II diabetes, when in fact, it is the other way around. Insulin resistance leads to obesity and Type II diabetes. Insulin resistance is the root cause of the problem. Actually, it's consuming a diet too high in carbohydrates, in particular sugars and refined carbohydrates, combined with a seditary lifestyle that is root cause of these problems.
They make some pretty bold statements there, but not one shred of evidence to back it up. Statements like "A high-fat diet contributes to diabetes and its resulting complications." No so based on my research. Another one "Studies have shown that people who eat meat frequently have 3.8 times greater risk of mortality from NIDDM as well as a greater risk of developing diabetes than do vegetarians." To make statements like that, they really need to back it up with the references to the studies. That sounds like someones misinterpretation or deliberate misrepresentation of some studies' data. I think the studies they are referring to have shown that people following the typical American diet which contains meat but is also high in sugars and refined carbohydrates, may be at increased risk of diabetes compared to vegetarians (the studies I have seen used Seventh-day Adventists as the vegetarian controls - they tend to follow a healthier lifestyle than the general population by avoiding soft drinks, not smoking, exercising more, and eating more whole natural foods). To pin their dietary benefits solely on the avoidance of meat is absurd and shows an obvious attempt to twist the facts to suit there ideals. This statement at that link further backs that up "The vegetarian food pyramid as the easiest guide to daily food selections for individuals with NIDDM as well as the general population."
A little digging at that web site shows that Andrews Univerisity is, to quote their mainpage, "a Seventh-day Adventist institution of higher education" and on another page "For more than 125 years, Seventh-day Adventists have advocated a vegetarian diet." So you've got a univeristy here that recommends the ideological vegetarian diet (not based on science, but rather ideology) claiming that meat is bad for you and grains are good. Imagine that.
Alan
[This message has been edited by arkie6 (edited 06-30-2002).]
GREENJELLO11
07-01-2002, 12:43 AM
thank you all for your much needed advise ...i am going to try the fiber one cereal.. and plenty of veggies and fruit that are not loaded with carbs. if i have to up my carbs a bit i will. love and peace to all. GAIL
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Nancy S+13
07-03-2002, 03:25 PM
Subtract fiber out of your total carbs. It's not digested and therefore doesn't count in your daily total. You could also take a supplement like psyllium.
hotwheels
09-12-2002, 03:16 AM
one cup of phsyllium husks contains 100 calorie,40gm dietry fibre and only 5 carbs. This is what I use. I also folow a l/carb diet.
auntjudyg
09-12-2002, 09:40 AM
Fresh veggies and fruits have varying amounts of fiber (and lots of vitamins and mineral as well). They have less than grains, indeed, but it adds up. (Now, personally, I have trouble with grains; so that's one reason I push the veggies. It take a little effort at first, but I feel so much better with a higher veggie intake!)
george kri
09-23-2002, 07:54 AM
Fiber One Cereal has done wonders for me. I have 150 pounds to loose and I have lost 60 pounds. My diet consists of low fat, high fiber, high protein, low salt, and low sugar. It all matters very much. Having fiber gives you the feeling of being filled. It has done wonders for me.
bm14582
09-23-2002, 08:56 AM
Fiber will help you by forcing your body to attempt to procces it (the fiber) even though it doesn't give any calories back (e.g., you eat a hamburger that has 500 calories, but your but uses up 25 calories to digest it, then the hamburger will only give you 475 calories of surplus energy; fiber would still force the body to use 25 calories to digest it, but the fiber gives back nothing). Like negative calories.
Maintain your carbs. You don't want to get ketosis from a high protein diet. You'll end up gaining a lot of weight in the long run because you can start to lose muscle.
I found a good website that may help: [removed]
[Please do not post websites, as per the Posting Policy -
No free advertising - whether or not you benefit. Thank you.]
[This message has been edited by moderator2 (edited 09-23-2002).]
Maintain your carbs. You don't want to get ketosis from a high protein diet. You'll end up gaining a lot of weight in the long run because you can start to lose muscle.
I found a good website that may help: [removed]
[Please do not post websites, as per the Posting Policy -
No free advertising - whether or not you benefit. Thank you.]
[This message has been edited by moderator2 (edited 09-23-2002).]
CPO2B
11-19-2002, 05:30 PM
If you read any of the books on low carb diets they tell you to subtract fiber grams from your daily total of carbs. Ex: typical label Total carbs=24 Fiber=10 Sugar 3 The only carbs you would count from this food item is 14 grams.
auntjudyg
11-19-2002, 06:04 PM
Originally posted by CPO2B:
If you read any of the books on low carb diets they tell you to subtract fiber grams from your daily total of carbs. Ex: typical label Total carbs=24 Fiber=10 Sugar 3 The only carbs you would count from this food item is 14 grams.
That's true of some plans but not all.
If you read any of the books on low carb diets they tell you to subtract fiber grams from your daily total of carbs. Ex: typical label Total carbs=24 Fiber=10 Sugar 3 The only carbs you would count from this food item is 14 grams.
That's true of some plans but not all.