Fiber 101

[HalleluYAH]

One of the most effective aspects of fiber when dieting, is fiber's carb shielding properties. IMHO it would be beneficial to eat fiber along with cottage cheese or other protein/fat sources that have trace amounts of carbs in them. This may, in fact, eliminate any effects on blood sugar and thus will negate the potential effect these trace carbs, albeit minimal, would have had.

Fiber shields the starchy carbohydrates in food and slows the rapid attack of digestive enzymes. This slows the release of sugar molecules into the bloodstream. Thus, when you eat fiber along with your carbs, this will lower the overall effects the carbs have on potential fat gain.

Fibrous carbs in an of themselves, will have a much lower GI (glycemic index) and II (insulin index) scores and make excellent choices. It is important to understand this when making meal choices. All carbs are NOT equal and it is important to make the right choices at the right times. A fibrous carb or a carb + fiber would be an excellent choice during the day on a "refeed" day to maintain a steady insulin/glucagon hormone balance. Also, post WO, a more rapidly digested carb would be the better choice. Followed up with a fibrous carb + protein meal..

Below is a list of fiber sources. For carb cycling, it will depend on which type of cycle you are using for which sources you should select in any given no, low and high carb day... For example, on a no-carb day, you will need to stick with fibrous greens.

Insoluble Sources:
Whole-wheat products
Wheat oat
Corn bran
Flax seed
Vegetables such as green beans, cauliflowers and potato skins
Fruit skins and root vegetable skins

Soluble Sources:
Oat/Oat bran
Dried beans and peas
Nuts
Barley
Flax seed
Fruits such as oranges and apples
Vegetables such as carrots
Psyllium husk

NOTE: Both soluble and insoluble pass through the body undigested. Furthermore insoluble fiber passes through your body largely intact.

[OmniPotentTitan]

hey good post man

[Omid]

nice post

[gymgrown]

Thanks for that clarification. I always figured psyllium was insoluble. Well, that's cool, because wheat bran tastes better anyway.

Edit: Is there a difference in the carb shielding properties between soluble and insoluble fiber?

[HalleluYAH]

Originally Posted by tracktion

Edit: Is there a difference in the carb shielding properties between soluble and insoluble fiber?

Excellent question...

[cobain67]

If the benefit of fiber is that it slows the "onslaught of digestive enzymes" as put, would this mean that me supplementing with digestive enzymes at larger meals to avoid bloat/gas would cause MORE fat gain? If so I'll stop asap. I don't want to gain fat doing this.

[HalleluYAH]

Originally Posted by cobain67

If the benefit of fiber is that it slows the "onslaught of digestive enzymes" as put, would this mean that me supplementing with digestive enzymes at larger meals to avoid bloat/gas would cause MORE fat gain? If so I'll stop asap. I don't want to gain fat doing this.

Digestive enzymes that break down CHO molecules into glucose to enter the bloodstream. Rapid onslaught of blood glucose leads to hyperglycemia and cellular insulin resistance. Insulin resistance is, perhaps, enemy #1 when it comes to fat loss. What's more, insulin resistance can eventually lead to Type II diabetes.

Fiber also helps cleanse the colon, and the argument can be made that supplementing with, or eating a diet high in fiber, can help prevent colon cancer.

NOte: These are my educated opinions based on research. I am NOT a doctor.

[cobain67]

I currently take Enzymatic Therapy's "Mega-Zyme."

It claims to "help break down foods with 10x's the strength"
and it says "Most similar to your body's natural enzymes"

Should I stop taking these then? I eat Fiber/Fats with all meals and do not want be to reversing any insulin controlling factors of my meals (i.e fiber/fats)

[xxghostxx]

Originally Posted by HalleluYAH

Fibrous carbs in an of themselves, will have a much lower GI (glycemic index) and II (insulin index) scores and make excellent choices. It is important to understand this when making meal choices. All carbs are NOT equal and it is important to make the right choices at the right times. A fibrous carb or a carb + fiber would be an excellent choice during the day on a "refeed" day to maintain a steady insulin/glucagon hormone balance. Also, post WO, a more rapidly digested carb would be the better choice. Followed up with a fibrous carb + protein meal..

For those who've not seen it, Alan Aragons article on the glycemic and insulin index would be good reading in conjunction with the above information/statement:

http://forum.bodybuilding.com/showthread.php?t=283787

Originally Posted by HalleluYAH

NOTE: Both soluble and insoluble pass through the body undigested. Furthermore insoluble fiber passes through your body largely intact.

Although not traditionaly counted, I just wanted to point out that fiber is thougt to make a small caloric contribution but it's not really worth worrying over unless one eats a complete boat load of veggies . Just wanted to add to the collective information available here.

http://print.nap.edu/pdf/0309075645/pdf_image/64.pdf

[sawastea]

Originally Posted by HalleluYAH

One of the most effective aspects of fiber when dieting, is fiber's carb shielding properties. IMHO it would be beneficial to eat fiber along with cottage cheese or other protein/fat sources that have trace amounts of carbs in them. This may, in fact, eliminate any effects on blood sugar and thus will negate the potential effect these trace carbs, albeit minimal, would have had.

Fiber shields the starchy carbohydrates in food and slows the rapid attack of digestive enzymes. This slows the release of sugar molecules into the bloodstream. Thus, when you eat fiber along with your carbs, this will lower the overall effects the carbs have on potential fat gain.

Fibrous carbs in an of themselves, will have a much lower GI (glycemic index) and II (insulin index) scores and make excellent choices. It is important to understand this when making meal choices. All carbs are NOT equal and it is important to make the right choices at the right times. A fibrous carb or a carb + fiber would be an excellent choice during the day on a "refeed" day to maintain a steady insulin/glucagon hormone balance. Also, post WO, a more rapidly digested carb would be the better choice. Followed up with a fibrous carb + protein meal..

Below is a list of fiber sources. For carb cycling, it will depend on which type of cycle you are using for which sources you should select in any given no, low and high carb day... For example, on a no-carb day, you will need to stick with fibrous greens.

Insoluble Sources:
Whole-wheat products
Wheat oat
Corn bran
Flax seed
Vegetables such as green beans, cauliflowers and potato skins
Fruit skins and root vegetable skins

Soluble Sources:
Oat/Oat bran
Dried beans and peas
Nuts
Barley
Flax seed
Fruits such as oranges and apples
Vegetables such as carrots
Psyllium husk

NOTE: Both soluble and insoluble pass through the body undigested. Furthermore insoluble fiber passes through your body largely intact.

Fantastic post!

[HalleluYAH]

Originally Posted by sawastea

Fantastic post!

thank you, Sir sawastea.

[HalleluYAH]

http://www.nichd.nih.gov/publication...4_section5.pdf
http://www.gicare.com/pated/edtgs01.htm
http://www.healthcastle.com/high-fiber-foods.shtml

Credit to jdiritto who originally posted these links.

[HalleluYAH]

High-carbohydrate, high-fier diets increase peripheral insulin
sensitivity in healthy young and old adults http://www.ajcn.org/cgi/reprint/52/3/524

[tweaked17]

Good post!

[goldent]

Thanks for the post