Counting carbs and restricting the amount you eat are good strategies to control your blood sugar levels, lose weight or optimize your diabetes control, according to the Nutrition & Metabolism Society, an independent health organization. However, although fiber is not digested in humans, both soluble fiber and insoluble fiber are included in the total carb content appearing on food labels. Fiber does not count when counting carbs. Track net carbs to be more precise and help you better reach your goals.
Insoluble Fiber
Most high-fiber foods contain a combination of soluble and insoluble fiber, but insoluble fiber is the main type of fiber found in whole grains, especially in wheat bran. Vegetables and fruits also provide insoluble fiber. Insoluble fiber contributes to regular bowel movements by giving bulk to your stools. Soluble fiber also helps to prevent constipation by keeping your stools from being dry and is mainly found in oats and barley, as well as in legumes, fruits, vegetables, flaxseeds and some nuts.
Total Carbs
Insoluble fiber and soluble fiber are both included in the total carb content of a food, as listed on the nutrition label. However, humans cannot digest either insoluble or soluble fiber, so neither of these contribute to calories or blood sugar levels. Only the sugar and starch components of the total carbs can have an impact on your blood sugar levels, body weight and diabetes control.
Net Carbs
If you are following a low-carb eating plan or tracking your carbs to manage your diabetes, count net carbs instead of total carbs. Net carbs are sometimes called available carbs, digestible carbs or glycemic carbs, but they all refer to the portion of the total carbs that can truly be digested and absorbed by your body. Net carbs can be calculated by deducting both the insoluble and soluble fiber from the total carb content of a food.
Calculation Examples
To calculate the net carb content, start by looking at the serving size of a food and then locate its total carbs and total fiber content. The total fiber content already includes the soluble fiber and insoluble fiber content. For example, the label of a breakfast cereal may indicate that the serving size is 3/4 cup and that each serving provides 24.1 g of total carbs, 5.3 g of total fiber, 4.2 g of insoluble fiber and 1.1 g of soluble fiber. Subtract the total fiber from the total carbs, which in this case corresponds to18.8g per serving. If you eat 1.5 cups of breakfast cereal, don't forget to adjust your net carb intake, which in this example would increase to 37.6 g of net carbs.
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