Why is fiber a carbohydrate

The best sources of fiber are whole grains , fresh fruits and vegetables , legumes , and nuts. Fiber appears to reduce the risk of developing various conditions, including heart disease, diabetes, diverticular disease, and constipation. Despite these benefits, fiber probably has little, if any, effect on colon cancer risk.

High intake of dietary fiber has been linked to a lower risk of heart disease in a number of large studies that followed people for many years. Higher fiber intake has also been linked to a lower risk of metabolic syndrome, a combination of factors that increases the risk of developing heart disease and diabetes.

These factors include high blood pressure, high insulin levels, excess weight especially around the abdomen , high levels of triglycerides, and low levels of HDL good cholesterol. Several studies suggest that higher intake of fiber may offer protective benefits from this syndrome.

Diets low in fiber and high in foods that cause sudden increases in blood sugar may increase the risk of developing type 2 Diabetes. Both Harvard studies—of female nurses and of male health professionals—found that this type of diet more than doubled the risk of type 2 diabetes when compared to a diet high in cereal fiber and low in high-glycemic-index foods.

Read about what you can do to help prevent type 2 diabetes. Diverticulitis, an inflammation of the intestine, is one of the most common age-related disorders of the colon in Western society. Among male health professionals in a long-term follow-up study, eating dietary fiber, particularly insoluble fiber, was associated with about a 40 percent lower risk of diverticular disease. Constipation is the most common gastrointestinal complaint in the United States, and consumption of fiber seems to relieve and prevent constipation.

The fiber in wheat bran and oat bran is considered more effective than fiber from fruits and vegetables. Experts recommend increasing fiber intake gradually rather than suddenly, and because fiber absorbs water, beverage intake should be increased as fiber intake increases. Studies have largely failed to show a link between fiber and colon cancer. One of these—a Harvard study that followed over 80, female nurses for 16 years—found that dietary fiber was not strongly associated with a reduced risk for either colon cancer or polyps a precursor to colon cancer.

Because science is such a dynamic process, you can never exactly tell where it is going to lead you. Conclusions that once seemed logical and fairly solid may be revised—or completely overturned—as more and better research is done on a particular topic.

One example of this is the relationship between fiber and colon cancer. Starting about 30 years ago, a high fiber intake was regularly recommended as one way to lower the risk for colon cancer. Below is some information to help you understand calorie and carbohydrate counts for fiber. Calories are a basic unit of energy that measure, among other things, how much burning power they provide to the body. Fats, proteins, carbohydrates and alcohol provide the body with energy or calories.

The traditional estimates are that 1 gram of fat provides 9 calories, each gram of either proteins and carbohydrates provide 4 calories, and a gram of alcohol provides 7 calories. Poorly digested foods may not release as much energy for the body to use. This is particularly important in the case of fibers. Dietary fibers are complex carbohydrates, so some people estimate that they provide 4 calories per gram just like any other carbohydrate.

You feel less fatigued and more energized. More over, these fiber-based carbohydrates are often associated with a healthier way of eating.

Foods such as whole grain bread and yogurt are going to score lower on the Glycemic Index for fiber. This helps measure food to see how our body is going to relate to it. White sugar and white bread are much higher on the Glycemic Index, putting us more at risk for diabetes. But those foods that are low help our digestive system feel more full when we are eating.

Finally, eating the correct serving size of each food is going to help keep your carb count in check. If a box of cereal says 1 cup serving size, try to stick to this as hard as it is.

Doing so is going to allow you to stick to your weight loss and promote healthy eating. Carbohydrates are a key source of energy, and fiber is important for digestion. With a lack of this important nutrient we would have many physical problems along with rapid aging of the mind. Carbohydrates provide the basic materials for the construction of nearly every part of your body. Carbohydrates are found mostly in plant foods such as grains, starchy vegetables and fruits.

Most animal products have very little carbohydrates, but milk and yogurt are exceptions to this rule. There are quite a few carbohydrates in these two animal products. Starchy carbohydrates are found in vegetables such as potatoes, winter squash, dried beans, lentils and corn just to name a few. They are also found in pasta and rice products along with breads.