What are net carbs?
Net carbs are carbohydrates that can be digested and processed by the body as dietary carbohydrate. Therefore directly impact blood sugar. You can determine the number of net carbs you are eating by subtracting the grams of fiber, glycerin and alcohol sugar from the total grams of carbohydrates. Net carbs are the only carbs you need to consider when you are on low carbohydrate diets, such as the Atkins diet.
It is important to understand why the fiber does not count as a carbohydrate standard. fiber substance is not broken down into sugar, so it does not play an important role in the total load of sugar from carbohydrates. If a slice of bread with 27 grams of carbohydrates and 3 grams of fiber having a net capacity of 24 grams of carbohydrate carbon (27 g – 3 grams = 24 grams). This explains why some high-fiber foods have a more favorable impact on blood sugar and insulin levels.
Only plant foods contain dietary fiber. The fiber has a number of effects on digestion, some beneficial and some more harmful. A positive effect is that fiber is likely to decelerate the rate of digestion of food. This leads to a more gradual emptying of food from the stomach into the small intestine. This means there is less possibility of large amounts of glucose that is rapidly absorbed from the intestine to the blood, and therefore less likely an increase in insulin. Insulin is the hormone that is released when glucose is absorbed in the small intestine. It is possible that decreasing the emptying of the stomach, fiber helps prevent the situation in which the body has to produce large amounts of insulin, as a result of repeated rapid release of glucose into the intestine. This in turn can help protect against diabetes in susceptible people.
However, the fiber is placed on the road with the absorption of some nutrients. For example, up to 5% of fat in a diet moderately high in fiber is not absorbed by this interference. This may even be a good thing in Australia, given that 63% of men and 47% of women were overweight in 1995, and there is no evidence that these levels of overweight and obesity was reduced. Foods high in fiber also to some extent interfere with the absorption of some essential minerals and trace elements, but a diet high in fiber is also likely to provide extra minerals and trace elements, so the effect is not believed it is very important for the normal Western diets.
Despite these minor adverse effects, high fiber intake was understood quite advantageous in the set. Low intake of fiber, particularly insoluble forms of fiber such as bread and other wheat products, is a major cause of constipation. Low consumption fiber are also strongly associated with an increased risk of diverticulitis. Although the evidence is less compelling, the lack of fiber in the diet may also contribute to the incidence rectal cancer, hemorrhoids, obesity, appendicitis and ulcerative colitis. The intake of soluble fibers like pectin and gums, found in fruits, vegetables, oats, and saponins, found in legumes, is associated with reduced blood cholesterol. The intake of plant foods, which contain some fiber and is related to reducing the threat of heart disease, cancer and life expectancy improved.
Another benefit, and can help control weight, is feeling of satiety, ie, a feeling of fullness after a meal rich in fiber. It is also true that foods rich in fiber are usually low in fat, so a high fiber diet is usually a diet low in fat.
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