Too many carbs
jacobandrewsmom
Posts: 4 Member
I too am trying to work on nutrition. I am trying to increase my fiber but am finding high fiber foods have been high in carbs. I'm not so much trying to restrict carbs but 60% of my diet should not be carbs I would think.Any suggestions?
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My nutritionist says a person needs 125 grams of carbs a day and to eat good carbs and not processed foods with bad carbs. Fiber carbs are good as they are not processed like other carbs in the body.
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40/40/20 is a pretty reasonable start. Protein/carbs/fats.
I usually tell people to start with that and tweak the carbs and fat depending on how they feel. Some people feel better on more or less carbs. You can add in more vegetables if you want the fiber without the carbs found in sugary cereal, bars, snack foods etc.
Depending on your LBM that could be too much or too little protein also. So tweak that as needed if you think you need more or less.0 -
jacobandrewsmom wrote: »I too am trying to work on nutrition. I am trying to increase my fiber but am finding high fiber foods have been high in carbs. I'm not so much trying to restrict carbs but 60% of my diet should not be carbs I would think.Any suggestions?
Veggies - spinach, kale, Brussels sprouts, parsnips0 -
These vegetarian sources of protein also are high in fiber. They have carbs, too. Can't escape that.
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Fiber is a carbohydrate so foods high in fiber are going to be high in carbs as a result. Those who follow a low carb lifestyle usually subtract fiber carbs from the total carbs they eat because fiber doesn't impact blood sugar and much of it isn't digested anyway.0
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Fiber is a carbohydrate so foods high in fiber are going to be high in carbs as a result. Those who follow a low carb lifestyle usually subtract fiber carbs from the total carbs they eat because fiber doesn't impact blood sugar and much of it isn't digested anyway.
Only in the US. The rest of the world lists fiber separately on labels to begin with, so their carbs are already "net carbs."0 -
The ADA recommendations on adjusting carbohydrate calculation for high-fiber foods remain the same. Foods high in fiber are a healthy addition to a meal plan. Since fiber is not completely digested and absorbed, a high-fiber meal would not provide as much available carbohydrate as a low-fiber meal of similar total carbohydrate content.
A high-fiber food is one that contains 5 or more grams of dietary fiber per serving. When there are 5 or more grams of fiber per serving, subtract them from the total grams of carbohydrate to determine how much carbohydrate is available.
For example, a breakfast cereal containing 28 grams of total carbohydrate and 6 grams of dietary fiber can be counted as 22 grams [28 – 6 = 22] of available carbohydrate.
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La Tortilla has a 50 calorie low carb tortilla that is high in fiber. :-).0
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I was going to say the same thing, but didn't go there. Lol.
There are no such things as essential carbs. It's really based on how much energy you get from eating them. Eat too much and you probably will not feel great. Eat to little and you probably won't feel great either. But everyone is different, so a fixed rule like 125g / day doesn't make any sense.
Also "eat mostly nutritionally dense foods" would be a much better statement than saying not to eat "bad" carbs, whatever that means.0 -
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Nuts and seeds. I eat oatmeal with flaxseed for breakfast, 8 grams of fiber. Then I have almonds with my coffee, which adds another 4 grams. Total of 35 grams of carbs and 12 grams of fiber, which is half the recommended daily intake. I'm not low carb, so I tend to eat fruit and multigrain bread/pasta, which typically more than makes up the rest of my fiber.0
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Fiber is a carbohydrate so foods high in fiber are going to be high in carbs as a result. Those who follow a low carb lifestyle usually subtract fiber carbs from the total carbs they eat because fiber doesn't impact blood sugar and much of it isn't digested anyway.
Only in the US. The rest of the world lists fiber separately on labels to begin with, so their carbs are already "net carbs."
Fair point and something I forget from time to time.
That may be a number that you need to meet but I have no such needs. Carbs are not necessary to live. Fat is another energy source that's available to us.My nutritionist says a person needs 125 grams of carbs a day and to eat good carbs and not processed foods with bad carbs. Fiber carbs are good as they are not processed like other carbs in the body.
Carbs are not "good" or "bad", they're just carbs. I'll agree that whole grains are better than processed white flour but the carbs in them are just carbs, no better or worse than the other.
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Artichoke, raspberries, legumes, nuts, and seeds, cereal, barley, pasta..to name a few.0
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I follow a plant-based diet because I hate counting calories or portions, and I like to eat when I'm hungry. So my daily intake is 80% carbs, 10% fat, 10% protein. Carbs are good for you. They provide you with your daily energy and they feed your brain and cells. Type II diabetics can reverse their diabetes by following this plan.0
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yaffatxfit wrote: »I follow a plant-based diet because I hate counting calories or portions, and I like to eat when I'm hungry. So my daily intake is 80% carbs, 10% fat, 10% protein. Carbs are good for you. They provide you with your daily energy and they feed your brain and cells. Type II diabetics can reverse their diabetes by following this plan.
Nope
And please go eat some eggs or something before someone gets hurt.0 -
yaffatxfit wrote: »I follow a plant-based diet because I hate counting calories or portions, and I like to eat when I'm hungry. So my daily intake is 80% carbs, 10% fat, 10% protein. Carbs are good for you. They provide you with your daily energy and they feed your brain and cells. Type II diabetics can reverse their diabetes by following this plan.
Not on your life.... Your last statement is dangerous. Diabetes can never be reversed ...0 -
yaffatxfit wrote: »I follow a plant-based diet because I hate counting calories or portions, and I like to eat when I'm hungry. So my daily intake is 80% carbs, 10% fat, 10% protein. Carbs are good for you. They provide you with your daily energy and they feed your brain and cells. Type II diabetics can reverse their diabetes by following this plan.
What?? No!!0 -
jacobandrewsmom wrote: »I too am trying to work on nutrition. I am trying to increase my fiber but am finding high fiber foods have been high in carbs. I'm not so much trying to restrict carbs but 60% of my diet should not be carbs I would think.Any suggestions?
Without seeing your diary (or knowing anything about you) I have no opinion on whether you need to worry about that total carb amount, but maybe identify and consider switching out some of your lower fiber carbs for higher fiber ones? For example, beans have a ton of fiber, whole grains have more than the white or more refined version of those products, some oatmeal has more than others, veggies with add some with very few calories, fruit will add some for more calories, but some fruits (like berries) have better fiber to calorie ratios than others.0 -
Fiber is a carbohydrate so foods high in fiber are going to be high in carbs as a result. Those who follow a low carb lifestyle usually subtract fiber carbs from the total carbs they eat because fiber doesn't impact blood sugar and much of it isn't digested anyway.
Only in the US. The rest of the world lists fiber separately on labels to begin with, so their carbs are already "net carbs."
so they don't list fibre grams on the back of the pack in America?Fiber is a carbohydrate so foods high in fiber are going to be high in carbs as a result. Those who follow a low carb lifestyle usually subtract fiber carbs from the total carbs they eat because fiber doesn't impact blood sugar and much of it isn't digested anyway.
Only in the US. The rest of the world lists fiber separately on labels to begin with, so their carbs are already "net carbs."
So they don't lost fibre separately on the back of the back in America? Like this:
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yaffatxfit wrote: »I follow a plant-based diet because I hate counting calories or portions, and I like to eat when I'm hungry. So my daily intake is 80% carbs, 10% fat, 10% protein. Carbs are good for you. They provide you with your daily energy and they feed your brain and cells. Type II diabetics can reverse their diabetes by following this plan.
Oh dear glob, that is the worst macro distribution ever. Let me guess, even though you don't count them, you're sure you're consuming at least 5,000 calories.
Please eat some fat and protein before you get sick.
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mamapeach910 wrote: »yaffatxfit wrote: »I follow a plant-based diet because I hate counting calories or portions, and I like to eat when I'm hungry. So my daily intake is 80% carbs, 10% fat, 10% protein. Carbs are good for you. They provide you with your daily energy and they feed your brain and cells. Type II diabetics can reverse their diabetes by following this plan.
Oh dear glob, that is the worst macro distribution ever. Let me guess, even though you don't count them, you're sure you're consuming at least 5,000 calories.
Please eat some fat and protein before you get sick.
I agree. Definitely an unhealthy and unbalanced.
@yafftxfit not saying you have to set you macros exactly like this, but here are mine:
Carbs- 35%
Protein- 35%
Fat- 30%
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christinev297 wrote: »Fiber is a carbohydrate so foods high in fiber are going to be high in carbs as a result. Those who follow a low carb lifestyle usually subtract fiber carbs from the total carbs they eat because fiber doesn't impact blood sugar and much of it isn't digested anyway.
Only in the US. The rest of the world lists fiber separately on labels to begin with, so their carbs are already "net carbs."
so they don't list fibre grams on the back of the pack in America?Fiber is a carbohydrate so foods high in fiber are going to be high in carbs as a result. Those who follow a low carb lifestyle usually subtract fiber carbs from the total carbs they eat because fiber doesn't impact blood sugar and much of it isn't digested anyway.
Only in the US. The rest of the world lists fiber separately on labels to begin with, so their carbs are already "net carbs."
So they don't lost fibre separately on the back of the back in America? Like this:
US labels have Carbohydrates as a category, then have two sub-listings below it, one for fiber and one for sugars.
Whatever number the total fiber is, it's included in the number listed after carbs.
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thats the great thing about the human body (in general) there is no such thing as eating too much of any macronutrients we have the ability to extract most of our nutrients from a wide variety of food and combinations. Honestly, unless you are diabetic or insulin resistant I would just focus on portion control and continue eating high fiber foods despite carbohydrate content. Ensuring adequate fiber intake is a bigger concern then eating too many carbohydrates.0
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yaffatxfit wrote: »I follow a plant-based diet because I hate counting calories or portions, and I like to eat when I'm hungry. So my daily intake is 80% carbs, 10% fat, 10% protein. Carbs are good for you. They provide you with your daily energy and they feed your brain and cells. Type II diabetics can reverse their diabetes by following this plan.
Here is an example at how amazing the human body can be this person eats plant base thus meaning they primarily eat carbohydrates. However, if you polled an native Inuit it would probably be reversed 80% fat 10% protein 10% carbohydrate. Both are correct because we are omnivores and can maintain health on either diet provided we get the correct amount of nutrients we cant process like the 8 essential amino acids. Pretty cool! No such thing as the wrong diet or too much of this macronutrient.0 -
christinev297 wrote: »Fiber is a carbohydrate so foods high in fiber are going to be high in carbs as a result. Those who follow a low carb lifestyle usually subtract fiber carbs from the total carbs they eat because fiber doesn't impact blood sugar and much of it isn't digested anyway.
Only in the US. The rest of the world lists fiber separately on labels to begin with, so their carbs are already "net carbs."
so they don't list fibre grams on the back of the pack in America?Fiber is a carbohydrate so foods high in fiber are going to be high in carbs as a result. Those who follow a low carb lifestyle usually subtract fiber carbs from the total carbs they eat because fiber doesn't impact blood sugar and much of it isn't digested anyway.
Only in the US. The rest of the world lists fiber separately on labels to begin with, so their carbs are already "net carbs."
So they don't lost fibre separately on the back of the back in America? Like this:
US labels have Carbohydrates as a category, then have two sub-listings below it, one for fiber and one for sugars.
Whatever number the total fiber is, it's included in the number listed after carbs.
I like how it lists soluble and insoluble fibre. We don't get that here.
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jacobandrewsmom wrote: »I too am trying to work on nutrition. I am trying to increase my fiber but am finding high fiber foods have been high in carbs. I'm not so much trying to restrict carbs but 60% of my diet should not be carbs I would think.Any suggestions?
If you are getting 60% of your calories from carbs but are not getting enough fiber, that strongly suggests you are eating a lot of processed food and added sugars. A little bit of "junk" is perfectly fine, but more than half of your diet, maybe not so much.
Make room for healthy fiber and complex carbohydrates by cutting back on things like sweets, white bread, packaged cookies, white rice, fruit juice (whole fruit is better than juice!).
tldr; Replace some (maybe a lot) of your low fiber carbs with high fiber ones.
Problem solved.
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christinev297 wrote: »christinev297 wrote: »Fiber is a carbohydrate so foods high in fiber are going to be high in carbs as a result. Those who follow a low carb lifestyle usually subtract fiber carbs from the total carbs they eat because fiber doesn't impact blood sugar and much of it isn't digested anyway.
Only in the US. The rest of the world lists fiber separately on labels to begin with, so their carbs are already "net carbs."
so they don't list fibre grams on the back of the pack in America?Fiber is a carbohydrate so foods high in fiber are going to be high in carbs as a result. Those who follow a low carb lifestyle usually subtract fiber carbs from the total carbs they eat because fiber doesn't impact blood sugar and much of it isn't digested anyway.
Only in the US. The rest of the world lists fiber separately on labels to begin with, so their carbs are already "net carbs."
So they don't lost fibre separately on the back of the back in America? Like this:
US labels have Carbohydrates as a category, then have two sub-listings below it, one for fiber and one for sugars.
Whatever number the total fiber is, it's included in the number listed after carbs.
I like how it lists soluble and insoluble fibre. We don't get that here.
That part is voluntary. I wish more did it, but it usually only shows up on things marketed as healthy w/ added fiber. It'll be on Smart Start, but not on Cinnamon Toast Crunch.0
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