Still confused about counting Fiber Carbs and diff between whole wheat items etc.

[Tdogg2k8]

On labels of some foods, they dont count the fiber counts as calories, but when I asked on here about 6 months ago I had conflicting arguments to count Fiber carb calories or don't.

I'm cutting right now and im on about 200 grams Protein, 185 grams Carbs 55-60 grams fat

Now if i subtract the fiber carbs from my counts im only at about 150 grams of Carbs.
(I eat alot of Flat out Wraps, Oatmeal, Thin Bagels (whole wheat), buck wheat, Brown rice)

Also, is there any real difference from eating Oatmeal, Brown rice, Sweet potatoes, as there is from eating 100% Whole Wheat bread, or Wraps, or Bagels?

cutting or bulking

[Tdogg2k8]

bump

[Tdogg2k8]

Had a trainer come down on me for eating whole wheat bread, he said it makes u fat haha

[TH611]

I wouldn't mind hearing some opinions on fiber as well.

[determined4000]

Calories - (calories from protein)- calories from fat = calories from carbs
calories from carbs / 4 = digestable carbs

ex. u eat 2000 calories, 150g protein, 60g fat
2000- 600 - 540=860
860/4=215g carbs

[wrkoutfrq]

On labels of some foods, they dont count the fiber counts as calories, but when I asked on here about 6 months ago I had conflicting arguments to count Fiber carb calories or don't.

I'm cutting right now and im on about 200 grams Protein, 185 grams Carbs 55-60 grams fat

Now if i subtract the fiber carbs from my counts im only at about 150 grams of Carbs.
(I eat alot of Flat out Wraps, Oatmeal, Thin Bagels (whole wheat), buck wheat, Brown rice)

Also, is there any real difference from eating Oatmeal, Brown rice, Sweet potatoes, as there is from eating 100% Whole Wheat bread, or Wraps, or Bagels?

cutting or bulking

with regards to the fiber question, i've gotten a variety of answers... the best summary i can come up with is fiber can generally be counted for 1.7-2.3 ish calories per gram, due to the fact that it can be digested after fermenting in the GI tract for a period of time

there really isn't much difference between the carb sources you listed... although you have to be careful when picking things like bread, bagels and wraps because often they are made with enriched flour (which is not whole wheat), and they often conain high fructose corn syrup and other ingredients which some people are averse to eating

hope that helps...

[Tdogg2k8]

Yea im very careful with looking at labels
I dont get ones with High fructose corn syrup or enriched flour..

Determined: It took me awhile to figure out what you were talking about but your saying basically it will be digested as logn as its in your macros?

[determined4000]

Yea im very careful with looking at labels
I dont get ones with High fructose corn syrup or enriched flour..

Determined: It took me awhile to figure out what you were talking about but your saying basically it will be digested as logn as its in your macros?

Add up the total calories of a product
Figure out the number of calories that are coming from protein and fat (4calories per gram for protein, 9 for fat). The remaining calories have to be coming from somewhere-->carbs.
The number of calories from carbs divided by 4 (the number of calories per gram of carbs) is the number of carbs you should be counting.

AGAIN
ex. a 100 calorie product with 6gprotein and 2 grams fat
there are 24 calories coming from protein and 18 coming from fat, so
100-24-18= 58 remaining calories (must be from carbs)-->158/4=14.5grams

[Tdogg2k8]

Oh ok I got you, But how do you feel about different sources of carbs

[goldmank]

Oh ok I got you, But how do you feel about different sources of carbs

from what I've heard sweet potatoes, rice and some pastas have more nutrients and vitamins which are better. always good to get a mix.

[determined4000]

Oh ok I got you, But how do you feel about different sources of carbs

1. Fibrous veggies
2. fruit, LF dairy, whole grains, oats
3. Good starchier carbs (sweet potatoes, beans/lentils)


limit: refined carbs: white bread/pasta/cereal,
avoid: refined sugar/HFCS-->skittles, pastry, cookies, etc

[Tdogg2k8]

So you put 100% Whole Wheat stuff above Sweet potatoes and beans?
thats interesting

[ErickStevens]

I count every single gram of cho, fibrous or not.

[Tdogg2k8]

I do as well now, but funny thing is when I was on keto i didn't, but on the flip side those Carbs were from flaxseed meal and soy flour, stuff like that (the insoluable fiber)

either way right now im on about 185-190 Grams of Carbs a day
but if i was to substract fiber, I am only at 160-170

[Darkie]

You can get fat by eating clean too. Its all about the calorie intake. I myself am not counting the fibrous calories from salads, just the tbsp of olive oil inside.

[rhizome]

Count as carb = optional
Count calories = yes because it yields metabolizable energy @ 1-2 Cal/g.