Fibre on Low Carb?

Llamedos1960
Llamedos1960 Posts: 78
in Health and Weight Loss
Hi, my names Jan.

Firstly, let me say that I am diabetic so I have a medical reason for wanting to limit carb intake.

However, I just love fruit and this is where a lot of my carbs come from (and also fibre). I've always thought that fruit is healthy and so have never limited the fruit that I eat. I'm trying to cut other carbs (from grain sources) down to 2 slices of nutty/wholegrain bread (only 24g carbs) OR 40g of high fibre bran (19g carbs).

It's the fruit that drives up the carb count and I want to bring that down.

Am I better to eat all the healthy fruit and ignore those carbs or should I cut down on the fruit to bring the carb count down?

Also, if I cut down on the fruit where else can I get the fibre without the carbs?

I'm not all that good at logging but I think you can probably see from the last couple of days what I mean.

Any advice would be appreciated.

Replies

  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    Even with diabetics, it's more net carbs.. so you can get all your fiber from veggies. If you want, you can limit fruit a little as it doesn't has as much fiber as veggies.
  • Llamedos1960
    Llamedos1960 Posts: 78
    Even with diabetics, it's more net carbs.. so you can get all your fiber from veggies. If you want, you can limit fruit a little as it doesn't has as much fiber as veggies.

    I guess that means eating raw carrots/cucumber/tomatoes instead of apples/pears/satsumas.

    Oh! How I will miss my fruits :sad:

    Although, technically, tomatoes are fruits too ...
  • BigGuy47
    BigGuy47 Posts: 1,768 Member
    Getting plenty of vegetables is good advice. You can also add chia seeds or flax seeds to increase fiber intake.
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    Even with diabetics, it's more net carbs.. so you can get all your fiber from veggies. If you want, you can limit fruit a little as it doesn't has as much fiber as veggies.

    I guess that means eating raw carrots/cucumber/tomatoes instead of apples/pears/satsumas.

    Oh! How I will miss my fruits :sad:

    Although, technically, tomatoes are fruits too ...

    I dont believe there is restrictions in fruit. Have a few pieces each day. If you want though, aim for lower gi ones. It's not just one or the other, it's a combination of both to get available nutrients. Also, you don't have to eat raw veggies, you can cook them or flavor them up.
  • Llamedos1960
    Llamedos1960 Posts: 78
    Thanks for your help everyone.

    I can work with less fruit and more vegetables but, trying to sort out my menus for tomorrow, I still see that yes, veg have much less carbs but they also have less fibre. That's what's bothering me. How to keep plenty of fibre in my diet but keep the carbs low?
  • yarwell
    yarwell Posts: 10,477 Member
    Firstly, let me say that I am diabetic so I have a medical reason for wanting to limit carb intake.

    However, I just love fruit and this is where a lot of my carbs come from (and also fibre). I've always thought that fruit is healthy and so have never limited the fruit that I eat. I'm trying to cut other carbs (from grain sources) down to 2 slices of nutty/wholegrain bread (only 24g carbs) OR 40g of high fibre bran (19g carbs).
    Am I better to eat all the healthy fruit and ignore those carbs or should I cut down on the fruit to bring the carb count down?

    Also, if I cut down on the fruit where else can I get the fibre without the carbs?

    Vegetables. Eat green vegetables, and mushrooms, flax seed etc. Fibre with much less sugar & starch.

    Lose the fruit and stay well away from bread and breakfast cereals.

    As you're in England, the Carbohydrate on the label does not include Fibre which is separately reported, so you're going to see a lot of confusing replies from America Where "Total carbohydrates" includes "Fiber" and they have a "net carb" concept as a consequence.
  • Llamedos1960
    Llamedos1960 Posts: 78
    Thanks for all the input.

    I've changed my goals to reflect a lower calorie intake (to lose 0.75kg - approx 1.5lb a week) and also to lower carbs to 25%. I think I set fat to 45% and protein to 30%.

    I am 5'9" and currently 114kg (250lb) so I think a lower calorie intake is reasonable for me.

    I know that I really need to get this right in order for it to be sustainable for me.

    I know about the 'Total carb' and 'Net carb' thing in the US. It makes it really difficult to know which items in the database are recorded with total and net carbs and which are recorded with net carbs but with the fibre in addition! I guess that I'll just have to create my own items with what I know is right for my method of measuring.

    I'd really appreciate it if one of you could have a look at my (proposed) diary for the next couple of days and see if it looks OK to you.

    Thank you all so much! :flowerforyou:
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    Thanks for all the input.

    I've changed my goals to reflect a lower calorie intake (to lose 0.75kg - approx 1.5lb a week) and also to lower carbs to 25%. I think I set fat to 45% and protein to 30%.

    I am 5'9" and currently 114kg (250lb) so I think a lower calorie intake is reasonable for me.

    I know that I really need to get this right in order for it to be sustainable for me.

    I know about the 'Total carb' and 'Net carb' thing in the US. It makes it really difficult to know which items in the database are recorded with total and net carbs and which are recorded with net carbs but with the fibre in addition! I guess that I'll just have to create my own items with what I know is right for my method of measuring.

    I'd really appreciate it if one of you could have a look at my (proposed) diary for the next couple of days and see if it looks OK to you.

    Thank you all so much! :flowerforyou:

    Before we can help, you have to make our diary public, :laugh:
  • danimalkeys
    danimalkeys Posts: 982 Member
    cauliflower, avocados, celery are all good fiber sources.
  • yarwell
    yarwell Posts: 10,477 Member
    I know about the 'Total carb' and 'Net carb' thing in the US. It makes it really difficult to know which items in the database are recorded with total and net carbs and which are recorded with net carbs but with the fibre in addition!

    The ones that start with "Tesco", "Asda" etc tend to be UK numbers, but it is a pain for sure.
  • Scubanana7
    Scubanana7 Posts: 361 Member
    As a fellow diabetic, I understand your issues. I love fruit too. I just try to limit my portion size and make sure I eat it with protein and/or healthy fats. Definitely up the veges (google high fiber ones). I also add flax or chia or nuts to salads. I actually gave up bread as it seemed to raise my blood sugar more than anything else. There are simple recipes for breads without wheat. A lot have ground flax which really adds fiber.

    If you are one of the lucky ones that can eat fruit without raising your blood sugar, then good for you. Your meter will tell you how much fruit you can have. Bread is a hard thing to give up, but they are alternatives and it is worth it if it impacts your sugar numbers. That's the most important thing.

    Good luck.
  • Llamedos1960
    Llamedos1960 Posts: 78
    Opps sorry! I thought it was set to public. Changed it now!
  • yarwell
    yarwell Posts: 10,477 Member
    the fruit and bread is bumping up the carbs, as you say. If you had raspberries with your yoghurt and sprinkled milled linseed / flaxseed on top you would get more fibre for fewer carbs.

    Mushrooms also have a good fibre/carb ratio, as do olives, avocado, green beans etc http://goo.gl/8QXfSW

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