How to Subtract Fiber from Total Amount of Carbohydrates
As with sugar, there are many different types of fiber in our foods. We mainly differentiate between two types of fiber; soluble (absorbs water) and insoluble (does not absorb water). The skin of fruits and vegetables are particularly high in insoluble fiber.
Fiber, particularly soluble fiber, can slow the absorption of glucose and help improve blood glucose levels. Because fiber isn’t absorbed like other carbohydrates, you need to subtract the fiber amount from your overall intake of carbs.
- Start by finding the total carbohydrate in one serving. The nutrition fact label shows that there is a total of 10 grams carbohydrates per serving.
- The dietary fiber is usually listed under the total grams of carbohydrates per serving. The nutrition fact label shows that the food item contains 5 grams of fiber per serving.
- Take the total amount of carbohydrates (10 grams total carbohydrate) and subtract the amount of fiber (5 grams dietary fiber). This equals 5 grams of carbohydrate.
- This food item should be counted as 5 grams of carbohydrate.
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