Not exact matches
The glycemic load (GL) considers the
total amount
of absorbable carbohydrate (again, not counting
fiber or resistant starch) in a 100
gram serving portion
of the food being measured that you eat in addition to the GI
of that food.
Each green pepper brings with it 2
grams of fiber, which will definitely contribute to your overall
totals for the day, but isn't epic by any means.
A review
of 67 separate controlled trials found that even a modest 10 -
gram per day increase in
fiber intake reduced LDL, or «bad» cholesterol, as well as
total cholesterol.
It has only TWO
grams of sugar and 1g extra
of fiber [3g
total].
Moreover, 75 percent
of psyllium
fiber is soluble and an intake
of at least three
grams of soluble
fiber a day benefits your heart health by leading to small reductions
of total and LDL cholesterol — the «bad» type — according to the American Dietetic Association.
Once you are accustomed to getting loads
of fibers in your diet you can eat again after 2 - 3 hours blending up more vegetable goodness and can load up another 400
grams to your daily
total.
You determine the net carb impact
of a food by subtracting the
grams of fiber from the
total grams of carbohydrates.
Grams of protein x 4 (8) +
grams of fat x 9 (9) +
grams of total carbohydrates —
grams of fiber x 4 (44) = 61 calories (rounded down to 60 on the label).
Grams of protein x 4 (16) +
grams of fat x 9 (18) +
grams of total carbohydrates —
grams of fiber x 4 (44) = 78 calories.
For food labeling purposes, the guidelines do take into consideration the
fiber content
of that food and subtract the amount
of fiber (in
grams) from the
total grams of carbohydrates and then multiply that number by 4 calories /
gram for consistency in stating calories on the food label.
Calories 319, Carbs 30.5, with dietary
fiber of 6.3 g Fat 23, Sodium 37, protein 2, sugars 21.3 potassium 385.3 mg According to Avocado central, 1/2 large avocado is 1.5 servings and contains 5
grams of dietary
fiber and 0 sugar (
Total carbs is 6
grams.)
One medium zucchini has 33 calories, 6.1
grams of total carbohydrates and 2.0
grams of fiber, which works out to only 4.1
grams of net carbs, however one cup
of cooked spaghetti has 221 calories, 43
grams of total carbohydrates, but trust me, this dish tastes so good with zoodles, you won't miss the pasta at all.
In
total, this recipe has 5.2
grams of fiber, making it great for digestive health.
There were 9 cups
total of chili cooked, and only 8.5
grams of protein and 7
grams of fiber.
By my rough calculation using the USDA nutrient database, the recipe above
totals 16
grams protein (adjusted for bioavailability per Barry Sears formula
of 75 %
of total available from vegetable protein) and a huge 170 gr carbohydrates (adjusted down from raw
total by subtracting
fiber, again per Barry Sears formula).
I look for protein powders with 0
grams of added sugars, 1
gram or less
of total sugar from all natural sources, and 3
grams of fiber or more per serving (from real food... not gums and synthetically - derived plant
fibers like inulin).
A one - ounce serving
of almonds contains 14
grams of total fat,
of which 9
grams are monounsaturated fat and 3.5
grams are polyunsaturated fat (another «good» type
of fat), along with 4
grams of fiber.»
Here's the nutritional information for these dried oranges from Costco: serving size 1/4 cup, 100 calories, zero fat, zero cholesterol, 35 mg sodium, 26 g
total carbohydrate, 1
gram of fiber, 21 g sugar, zero protein, 20 % vitamin C, 2 % calcium, 2 % iron.
Don't worry about counting up
total grams of insoluble and soluble
fiber.
That is because a normal sized banana has more than 2.5
grams of total fiber, and half
of that is insoluble.
The ketogenic diet is extremely strict and requires following specific guidelines
of about 25 to 35
grams of net carbohydrates (
total carbs minus
fiber) daily, about the equivalent
of one apple.
In an ordinary average - sized apple, the
total amount
of carbs is 26
grams, dietary
fiber 5
grams, which leaves 21
grams of net carbs.
A 100 -
gram serving
of pecans has 691 calories, 72 g
total fat (only 6.2
grams of which is saturated fat), zero cholesterol, zero sodium, 9.6 g dietary
fiber, and over 19 vitamins and minerals, including vitamin A, vitamin E, several B vitamins, calcium, potassium, and zinc.
Because
of low intakes
of vegetables, fruits, beans and whole grains, the
total daily intake
of dietary
fiber in teenagers is approximately 13
grams, well below the recommended 38
grams and 26
grams for male and female adolescents, respectively.
In people with high cholesterol levels, the intake
of the equivalent
of three
grams of oat
fiber daily generally reduces
total cholesterol by 8 to 23 percent.
The Academy
of Nutrition and Dietetics recommends consuming 7 to 13
grams of soluble
fiber daily, as part
of the
total fiber consumed, to reduce LDL.
Fortunately, you can easily calculate them: you should count
grams of net carbs, which represent the
total carbohydrate content
of the food and subtract the dietary
fiber and sugar alcohols (if in the product).
Soluble
fiber may be absorbed and therefore could affect ketosis and blood glucose levels, while insoluble
fiber simply passes through the GI tract unabsorbed... Dr. Steve Phinney and Dr. Jeff Volek recommend 50 or fewer
grams of total carbohydrates per day on a LCKD and do not mention
fiber or net carbs in this regard.
However, it stands to reason that consuming 50
grams of total carbohydrate where half or more
of the carbs come from
fiber will lead to higher ketone levels than if the same person consumes a 50 -
gram total carbohydrate diet containing only a few
grams of fiber.»
Carbquik has a ton
of insoluble
fiber as well, bringing the
total net carbs for a 1/3 cup serving down to an incredibly low 2 net
grams of carbs!
Also some brands
of dark chocolate that are in the mid 70's in % cacao content or higher, can have a fairly high ratio
of fiber content (I've seen some brands have 5 - 7
grams of fiber out
of 15
grams of total carbs per serving), and relatively low sugar content compared to the amount
of healthy fats.
The thing about sugar alcohols in a low carb diet is that you subtract
grams of sugar alcohols (including glycerin) and
fiber, to get the
total grams of carbs.
One cup
of this delicious morning cuisine has a
total of 8
grams of fiber.
Psyllium seeds are low in protein but contain 6
grams of total carbs, including 6
grams of fiber in each tablespoon.
For example, if you normally have about 2,000 calories each day, you need 28
grams of total fiber.
Bar2 had 1
gram less
fiber, but had a MUCH better ratio (2.5 x better ratio)
of fiber to
total carbs.
For example, if bar1 has 5
grams of fiber, but 50
grams of total carbs, that's only 10 %
fiber content out
of total carbs.
Specifically, what I look for is a good ratio
of grams of fiber to
grams of total carbohydrates.
However, we have to make sure that there's no soy protein, and also, if the
fiber content is super high, it doesn't matter if the
total carb amount is over 30
grams, as long as the ratio
of fiber to
total carbs is very high (at least 25 % or more
fiber content
of total carbs)
Also some brands
of dark chocolate that are in the mid 70's in % cacao content or higher, can have a fairly high ratio
of fiber content (I've seen some brands have 5
grams of fiber out
of 15
grams of total carbs per serving), and relatively low sugar content compared to the amount
of healthy fats.
In our nutritional profile for one - cup
of cooked green beans, we show 1.62
grams of insoluble
fiber (41 %
of the 4 -
gram total) and 2.37
grams of insoluble
fiber (59 %
of the 4 -
gram total) in a single serving
of this leguminous vegetable.
For example, if an avocado contains 17g
total carbohydrate and 13g
of this is
fiber then there are 4
grams of net carbs.
Net carbohydrate values are determined by subtracting the number
of sugar
grams and
fiber grams from the
total grams of carbohydrates in a food item.
Hi Lori, I would definitely recommend eating at least 20
grams of NET carbs per day, or 35 +
grams of total carbs per day (assuming you get a minimum
of 15
grams from
fiber daily) to women with hypothyroidism whether or not antibodies are present.
I stated that extremely low - carb diets aren't advised and that carb intake should always be above 20
grams of net carbs (
total minus all
fiber) daily, for a
total of 30 - 50
grams or more
of total carbs.
It is advisable that individuals with hypothyroidism, consume a minimum
of 20
grams of net carbs (
total carbs minus
fiber) every day.
Because
of all
of this, you get to SUBTRACT any
grams of Dietary
Fiber from your
Total Carbs to come up with the NET Carbs.
20
grams of protein from (soy protein isolate, please tell me how many servings
of soy protein isolate that is with regards to IGF - 1 risk factors), only 3g
of dietary
fiber, 9
grams of sugar and a
total for 37
grams total carbs.
Nearly 18
grams of that
total are from sugar, and 4
grams are dietary
fiber.
You determine the net carb impact
of a food by subtracting the
grams of fiber from the
total grams of carbohydrates.