Nutrients and cancellation

angelina3186
angelina3186 Posts: 5 Member
edited November 2024 in Food and Nutrition
Do any nutrients cancel others out? For example fiber and carbs to protein??
Carbs -fibers = X. Then protein - X= actual protein you're getting....... Im hearing this from different sources and it makes buying the right stuff very difficult. Please help:)

Replies

  • seska422
    seska422 Posts: 3,217 Member
    Nutrients don't cancel others out.

    US nutrition labels show the total amount of a macronutrient (Total Fat, Total Carbohydrate, Protein) and subsets that are already included in those macronutrient numbers.

    Here's an example:

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    Total Fat is 2 grams. Of those 2 grams, 1.5 grams are Saturated Fat and zero are Trans Fat.

    Total Carbohydrates are 16 grams. Of those 16 grams, 1 gram is Dietary Fiber and 12 grams are Sugar. Someone doing "net carbs" would subtract the Dietary Fiber (because some or all of it might be insoluble and therefore not provide any calories) and just count 15 grams.

    As for Protein, it has the highest thermic effect (TEF) of the macronutrients so some people adjust their macro mix based upon maximizing calorie burn.

    I don't bother with net carbs or TEF. I just go by what the nutrition label says.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    no
  • jgnatca
    jgnatca Posts: 14,464 Member
    Longer answer, calories do not cancel each other out. Your shopping just got easier.

    However, fiber slows down the absorption of carbohydrates so for diabetics tracking both the carb and the fiber in a food can help them figure out their insulin needs. If you have a fully functioning pancreas you don't have to worry about this.
  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    No, carbs don't cancel out protein -- if some "sources" are telling you that, you can safely disregard most anything they tell you about protein.

    What is true is that if you have a set calorie limit (especially a low one like 1200) and eat a lot of extra carbs, you might end up eating less protein and not get as much as might be beneficial, but that doesn't mean that you have to eat extra protein to account for carbs -- that makes no sense.

    Fiber doesn't cancel out carbs either. However, there is a question as to whether fiber really should be counted as a carb (since our bodies don't really get glucose from it). In the US and Canada it is included with carbs, so people concerned with low carbing often subtract out the fiber to be able to count the type of carbs they are interested in. In many other countries (like the UK and Australia), fiber is not included on the label with carbs.

    Eating a bunch of excess fiber (say those fiber supplements) does not mean you can deduct anything from total carbs that you otherwise eat -- net carbs is just counting only the non fiber carbs (and is probably irrelevant unless you are insulin resistant or trying out a low carb way of eating).
  • Christine_72
    Christine_72 Posts: 16,049 Member
    Are you talking about fibre canceling out absorption of other macros/nutrients? I'm thinking psyllium husk particularly... On all of the labels of this powder it says not to take medication/supplements 2 hours before or after consuming. Now what if i add psyllium to my protein shake, do i still absorb all of the protein etc? I've read both yes and no.
    I know Lyle Mcdonald wrote something about this, but cant find the article anymore.
  • singingflutelady
    singingflutelady Posts: 8,736 Member
    The only thing I have heard is in regards to omega 3-6-9 that since we usually have more than enough omega 6 that if you take a supplement including it it crowds out omega 3-9
  • toxikon
    toxikon Posts: 2,383 Member
    If you're doing keto and living in North America, you can subtract fiber from total carbohydrates on the label as your body doesn't absorb the fiber. So if the label says 10g total carbs and 3g fiber, your "net" carbs will be 7g.

    Some vitamins are best taken with other vitamins, or some should be avoided taken with others. Fat-soluble vitamins like vitamins A, D, E and K should be taken with fat/oil for maximum absorption, for example. It's good to take vitamin C with iron, as it increases the iron absorption.

    Here are some more examples of synergistic vitamins: https://www.health.harvard.edu/newsletter_article/Nutritions-dynamic-duos
  • Need2Exerc1se
    Need2Exerc1se Posts: 13,575 Member
    Maybe they are referring to "net carbs", which is total grams of carbs minus grams of fiber??

    But it has nothing to do with protein, though I have heard of some diet plan that cancels out some of the carbs if you eat protein with them. Not sure what the reasoning on that would be unless it's something to do with blood glucose levels.
  • Fuzzipeg
    Fuzzipeg Posts: 2,303 Member
    For most people who are in good health and have a well balanced diet need not worry themselves about the more extreme ideas. Keep it simple, balance your calories in the way MFP suggests you do and all should be well.
  • toxikon
    toxikon Posts: 2,383 Member
    cmriverside wrote: »
    Some serious over-thinking going on here.

    Eat a variety of whole foods. Stop sweating the micro-details. Stay in calories, call it a day.

    I don't think there's anything wrong with being curious and asking questions. Just because weight loss all boils down to CICO doesn't mean there's no point in discussing the intricacies of food and weight loss - that's what these forums are for! :)
  • fuzzylop72
    fuzzylop72 Posts: 651 Member
    angelina3186 wrote: »
    Do any nutrients cancel others out? For example fiber and carbs to protein??
    Carbs -fibers = X. Then protein - X= actual protein you're getting....... Im hearing this from different sources and it makes buying the right stuff very difficult. Please help:)

    Not in that way, however some foods can increase or decrease absorption of other nutrients. For example, vitamin c helps with the absorption of non-heme iron (but does nothing for heme iron), and phytic acid in legumes can inhibit the absorption of minerals. Generally, though, I wouldn't worry about it and largely ignore it (although I do try to combine good sources of nonheme iron with vitamin c).

  • jgnatca
    jgnatca Posts: 14,464 Member
    Because I have to worry about absorption issues, I do separate my vitamins. Iron and vitamin C together, and Calcium and Vitamin D together.
  • angelina3186
    angelina3186 Posts: 5 Member
    Thank you everyone! All of the info is so helpful . I'm just sticking to my exercise and better eating habits and trying not to worry too much:) you be all been so great
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