Plants contain fiber that your body cannot digest and absorb. Fiber is an important part of a healthy diet, helping you lower cholesterol and blood sugar levels and preventing constipation. Fiber is also a type of carbohydrate, so it must be considered when you are on a low-carb diet. Because fiber cannot be digested, most low-carb diet plans allow you to subtract the amount of fiber in the foods you eat to determine the usable, net or effective carbohydrate count.
Step 1
Determine the amount of the food you plan to eat and how that relates to serving size. This information can be found on the nutritional information label, from the manufacturer or online. For example, if the serving size is 1/2 cup and you plan to eat 1 cup, you will be eating two servings.
Step 2
Determine the total amount of carbohydrates in the food you are eating per serving, and multiply that by the number of servings you plan to eat. Total carbohydrates are available in the nutritional information. If you were eating two servings of a food that contains 10 g of carbohydrate per serving, the total amount of carbohydrate is 20 g.
Step 3
Determine the total amount of fiber in the food you are eating per serving, and multiply that by the number of servings you plan to eat. Fiber is typically listed under the carbohydrate amount. Include soluble fiber and insoluble fiber. If you were eating two servings of food that contains 5 g of fiber per serving, the total amount of fiber you would be having is 10 g.
Step 4
Subtract the amount of fiber from the amount of carbohydrates. In the above examples, the resulting equation would be 20 g of carbohydrate minus 10 g of fiber for 10 net, usable, effective carbs.
Step 5
Count the net, usable or effective carbs against your total carbohydrate allowance for the day. Count the amount of fiber you are eating toward your daily fiber intake goal. In the above example, you would be consuming 10 g of carbs and 10 g of fiber.
Tips and Warnings
- Sugar and sugar alcohols are listed as carbohydrates but cannot be subtracted because they do not contain fiber. Protein products such as meat, fish and eggs, and dairy products such as milk, cream and butter, do not contain fiber unless it has been added during processing. Including high-fiber foods in your low-carb diet allows you to eat more healthy fruits, vegetables and whole grains if they are allowed on your diet plan. Choose foods in their natural state over processed foods for more fiber and nutrients.
- When increasing your fiber intake, be sure to drink plenty of liquids to help prevent constipation.
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