We all know how important fiber is to any diet. But many foods that contain fiber also bring with it carbs and if you are on Atkins, Keto or any low-carb diet every gram of carbs counts.
I was also very courious and wanted to see if there were any foods that were almost all fiber. Thats when I came across Corn Bran:
1 cup of Corn Bran (crude) contains:
170 Calories
6 Cals. from Fat
5mg Sodium
33mg Potassium
65g Carbohydrates
65g Diatery Fiber
6g Protein
So the question here is:
If you only count NET CARBS (carbs-fiber=net carbs) and Corn Bran has 65g of each doesnt this mean you are in fact consuming 65g of fiber and 0 Net Carbs?
And so cant someone on Keto or Atkins use Corn Bran as a pure source of fiber without worrying about carbs?
For all you Keto dieters: where do you get your fiber from?
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Thread: Fiber Source (Corn Bran, crude)
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02-04-2006, 09:18 AM #1
Fiber Source (Corn Bran, crude)
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02-04-2006, 09:59 AM #2
Your info looks way off... I'm not sure if it's trustworthy or not.
6g protein x 4.32 calories = about 26 calories
+ 6 calories from fat = 32 calories
That has listed 170 calories.
Fiber has no calories as it's indigestible, and even if they did mistakenly add calories from fiber(I've seen companies do this on labels accidentally), 65x 4.32 would be 280 plus the original 32, lol.
That makes me wonder about the source.
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02-04-2006, 10:01 AM #3
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02-04-2006, 11:15 AM #4Originally Posted by Black_Spit
http://www.nutritiondata.com/facts-B00001-01c21Tk.html
...what do you think?
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02-04-2006, 12:07 PM #5
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02-04-2006, 12:10 PM #6
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02-04-2006, 01:33 PM #7
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02-04-2006, 01:54 PM #8
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02-04-2006, 01:59 PM #9
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02-04-2006, 07:01 PM #10
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02-04-2006, 10:46 PM #11
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02-05-2006, 08:06 AM #12
Ok here is what I found about this niffty product.
Corn Bran is a food grade, chemical-free, natural product that is light in color, presents a bland flavor, and is a low fat, low cost alternative to other grain bran products. Excellent source of dietary fiber. Used to increase dietary fiber in mixes, breads, cereals, snack foods, dietary foods and geriatric foods. For those individuals on a low carbohydrate diet, corn bran is a wonderful means to make low carb chips and muffins that have a great corn taste, making it quite popular.
A 5 LB bag is only $5.16 not expensive at all.
So the only thing here is that this is something you add to foods or you have to make something out of it. Cant just buy it and eat. I will see if I can either find some products that are almost 100% Corn Bran or some simple recipes.
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02-05-2006, 08:55 AM #13
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02-05-2006, 10:15 AM #14Originally Posted by chimponarope
http://www.nutritiondata.com/facts-B00001-01c20p1.html
May get me some of that however pound for pound corn bran has more fiber.
I wanna see if anyone here knows of some foods made of pure corn bran (if its possible) or foods that contain hight % of corn bran. I will do some more research and see if I can find simple recipes or foods with this interesting ingredient.
Corn Bran : the outer coating of the corn kernel, with little or none of the starchy part of the germ.
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02-05-2006, 12:28 PM #15
As I understand it, the calories from fibre are counted in a food, in that if you put them into a calorimitor (sp?) and burn them, they will yield heat. However, they don't count as carbs in our sense, as the body can't extract the carbs from the fibre. Kind of like putting twigs on a fire and getting heat, but you won't get any significant food value from it. Put sugar on the fire, and you'll also get heat, but this is something the body can use.
There are quite a few things like bran or fiberous veg that have as much or more fibre than useable carbs. Veg just happens to be a lot nicer to eat, and has lots of micro-nutrients.65% fat, 30% protein, 5% carbs = keto.
http://www.eileengormley.com/ Funny science fiction for bodybuilders
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02-05-2006, 12:37 PM #16
Fiber
Dietary fiber is made up of undigestable complex carbohydrates. The body does not absorb fiber, so it has no calories. Dietary fiber helps in digestion and elimination.
^^
http://www.fitwatch.com/glossary/nutrition.html
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02-05-2006, 12:46 PM #17
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02-05-2006, 10:24 PM #18
Yes Corn Bran is a viable source of fiber.
The most nutrient dense vegetables only provide about 1g fiber/cup. According to Fitday, broccoli is shown to have varying amounts of fiber. From 0g to 5g/cup, which was confusing to me. Apparently all of the fiber is in the stalk, and none is in the flowerets. I have to assume that the nutrients (particularly chlorophyll) are in significantly greater concentration in the flowerets, with much less in the stalk.
This has led me to the conclusion that vegetables are NOT a viable source of fiber. But they are vital to a healthy diet, for their nutrients- but should not be considered a fiber source !
Grains however ARE a viable source of fiber.
Problem is how to eat grains on Keto, because of our carb restriction. Corn Bran and Psyllium Husks are both very good for Keto dieters.
I use a proprietary blend of Psyllium Husks, Fennel Seed and Flax Seed. That provides both soluble and insoluble fiber. In addition I take a probiotic supplement which seems to help a lot, but only when I get sufficient fiber that day.
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02-06-2006, 08:39 AM #19
I have a lot of problems with Fitday and how it measures fibre. Its measurements simply don't tie in with any vegetable I buy that has a nutrition label on it. By my reckoning, things like broccoli, kale, spinach, celery, fennel, white mushrooms etc have more fibre than carbs.
Anyway, an easy way to get fibre from stalky bits is to keep the stalks and stems, and boil them up as soup.
Corn bran does seem to have as much fibre as carbs, but how do you plan to eat it? Most people add a couple of spoonfuls of bran to breakfast cornflakes, or when they are baking bread.65% fat, 30% protein, 5% carbs = keto.
http://www.eileengormley.com/ Funny science fiction for bodybuilders
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02-06-2006, 10:52 AM #20Originally Posted by Eileen
I wonder if one can eat it raw...you know...powder form. You could mix it with water or whey.
I went to the supermarket yesterday and didnt find it there so they must sell it at Grannary's or Natural Food Stores. But what I did find at the supermarket (although not as fiber dense as Corn Bran) was Kellogg's ALL-BRAN Extra-Fiber Cerial.
1/2 cup
Calories 50
Sodium 120g
Potassium 270g
Carbs 20g
Fiber 13g
Protein 3g
So 7g of NET CARBS...not bad for the fiber you get.
Have a cup a day and you got 26g of fiber!!...I recomend you take it in two servings so you dont take in 14g of carbs at once. Take 1/2 cup in the morning and another 1/2 cup mid-afternoon.
I will still find out if one can take Corn Bran with water (raw).Last edited by kik0; 02-06-2006 at 02:24 PM.
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02-06-2006, 11:46 AM #21
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THis CORN BRAN IS ASWOME!!!!!!!!!!!!! you ca make low fat, almost zero net carb breads with it that taste delicius and you can put all the beloved keto food on it such as burgeres , meat, chease, butter, cream cheese and etc on it.....it´s really low cal so even many slices wouldn´t add to much cals to diet while making all other keto food taste better because cheese with bread is just delicius!!!!!!!!!!!!!!!!!!!!!!!
FLAMENGO FOOTBALL and REGATAS club assistant dietitian ( new job )...this is the biggest soccer club in brazil!!! over 30 millions of supporters!!!
http://www.flamengo.com.br/
Nutrition bachelor by federal university of Rio de Janeiro UFRJ
If it's GOD in heaven
then it's
SUPREME DAN on Earth
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02-06-2006, 02:26 PM #22
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02-06-2006, 05:07 PM #23
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Originally Posted by kik0FLAMENGO FOOTBALL and REGATAS club assistant dietitian ( new job )...this is the biggest soccer club in brazil!!! over 30 millions of supporters!!!
http://www.flamengo.com.br/
Nutrition bachelor by federal university of Rio de Janeiro UFRJ
If it's GOD in heaven
then it's
SUPREME DAN on Earth
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02-07-2006, 04:35 AM #24
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02-07-2006, 08:51 AM #25
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02-07-2006, 11:56 AM #26
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the same as any regular bread nut instead of flower you put the corn bran.........
FLAMENGO FOOTBALL and REGATAS club assistant dietitian ( new job )...this is the biggest soccer club in brazil!!! over 30 millions of supporters!!!
http://www.flamengo.com.br/
Nutrition bachelor by federal university of Rio de Janeiro UFRJ
If it's GOD in heaven
then it's
SUPREME DAN on Earth
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02-07-2006, 12:01 PM #27
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02-07-2006, 01:10 PM #28
What sort of bread? I've made brown soda bread with buttermilk and wholewheat flower, which might just work, though I doubt it, and yeast bread with white flour which definitely wouldn't work.
65% fat, 30% protein, 5% carbs = keto.
http://www.eileengormley.com/ Funny science fiction for bodybuilders
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02-07-2006, 01:21 PM #29
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02-07-2006, 02:56 PM #30Originally Posted by chimponarope
1/4 cup is all and you get 16g of pure fiber. you can even split that in two servings for 1/8 of a cup. 2x1/8 is 16g and almost the 20g recommended fiber a day.Last edited by kik0; 02-07-2006 at 02:59 PM.
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