My diet is quite high in fiber, up to 1/4 of my carb intake on somedays. I am just wondering if I count the fiber as calories (even though the body apparently doesn't use it?). I know that, In Canada, they are required to put fiber calories on their food items. So I'm kind of at a loss here... if I'm eating more calories but the fiber CAN store as fat or muscle, then I might be running too high of a surplus.
Fibre is a carbohydrate so when it says on the label that the food has 100g carbs, 20g fiber, that 20g is from the carbs, it's not separated. It's not 100g carbs AND fiber 20g, it's 100g carbs OF WHICH fiber 20g.
Fibre is a carbohydrate so when it says on the label that the food has 100g carbs, 20g fiber, that 20g is from the carbs, it's not separated. It's not 100g carbs AND fiber 20g, it's 100g carbs OF WHICH fiber 20g.
Yes, I get that. But companies typically subtract 2-4 calories per gram of fiber. I am wondering if that is accurate, or if fiber can somehow be used as an energy source (and thus as a surplus)?
Fiber can produce a small amount of energy but won't necessarily do so, if any, it's nothing to worry about. Just don't overindulge on fiber (<40g p/d) as excessive fiber intake can prevent mineral absorption.
(fiber might produce short-chain fatty acids, and they can contribute 1,5-2,5 kcal per gram - you're potentially looking at a few dozen extra kcal, just forget about it)
Yes, I get that. But companies typically subtract 2-4 calories per gram of fiber. I am wondering if that is accurate, or if fiber can somehow be used as an energy source (and thus as a surplus)?
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