What Is The Best Carb Fiber Ratio For Losing Weight

The main source of the human body is carbohydrates. They are fuel to the vital organs such as the central nervous system, kidneys, and brain. Healthy carbohydrates, also known as complex carbohydrates are necessary for the optimal function of the organism. Carbohydrates are broken down into a simpler form of energy known as glucose.

The body uses glucose as insulin to the cells. When you consume too many carbohydrates, the insulin and blood sugar levels rise and you gain weight. Fiber is a type of carbohydrate that a body cannot digest. Also, fiber cannot be broken down like carbohydrates. As a result, it passes through the body undigested. Fiber is present in our body to regulate the use of sugar and keep hunger and blood sugar in balance.

What Is Carb Fiber Ratio

The carbohydrate to fiber ratio is based on the idea that foods high in carbohydrates have a lower glycemic index and/or glycemic load. They tend to slow down the absorption of insulin and sugar spikes as compared to foods with the same content of carbohydrates but lower in fiber content.

There is an easy equation to calculate the carb to fiber ratio. Divide the total carbs (in grams) by the fiber (in grams). It is recommended that the smaller the ratio the better the carb fiber ratio. In this ratio, there should be low carbs and high fiber food.

When using a US Nutrition Facts label, it is the total carbohydrates that are listed on the label, whereas, in the UK, the fiber has already been subtracted from the nutrition label. As a result, you get the nutrition facts about total carbs including starches and sugars.

So, when you calculate the carb fiber ratio in the US, the results might be different from the UK.

Low-Carb Diet

Low-carb diets limit the number of calories a person consumes by limiting the carbohydrate sources. It includes good and bad carbs. A low-carb diet tends to be higher in fat and protein to compensate. Carbohydrates are the main source of energy for the body. If the intake is reduced, the body burns the reserved fats and proteins as fuel from vital organs.

Low-carb diets such as the Dukan diet or Atkins diet have been showing results to lead to rapid weight loss. However, these diets are extreme and some people get unwanted side effects. For most people, it might be healthier to take a more moderate approach while losing weight.

Best Carb Fiber Ratio For Losing Weight

Numerous studies have shown that low-carb diets promote rapid weight loss but this weight loss can be often short-lived. High-quality nutrition is not all about controlling the calories from carbohydrates. Instead, dieters should pay attention to how many calories they get from food sources such as fats, proteins, and carbohydrates. Hence, they should stick to a healthy diet.

Some dieters get different results from the low-fat diet (LFD) and low carbohydrate diet (LCD) while losing weight. In the recent study, researchers found that after 6 months of low-calorie diets, weight changes were similar for LCD and LFD groups. The Dietary Guidelines for Americans has recommended that an adult should consume the following daily calories for a balanced and healthy diet:

  • Carbohydrates – 45 to 65%
  • Protein – 10 to 30%
  • Fat – 20 to 35%  

Weight Losing Diet Nutrition

Some nutritionists recommend a ratio of 30% fat, 30% protein, and 40% carbs. It is one of the healthy weight loss diets. A 1,500-calorie diet with 40% carbs equals 600 calories a day from carbs. By using a ratio of 4 calories per gram of carbs, a person would need to consume 150g of carbs per day from the diet.

A 1,500-calorie diet would include 450 calories with 112g of proteins or 450 calories with 50g of fat per day.

Carbohydrates  600 calories  150g 
Proteins  450 calories  112g 
Fats  450 calories 50g

When it comes to nutrients like carbohydrates, people should be aware of the fact that everyone has different needs. A standard calorie required per day for each person would vary, so make sure that you consume the required amount. It can vary depending on the activity level, weight, and height of a person.

For example, a person who goes to work and then walks or workout, their calorie intake would differ from a person who spends a day in a chair. Before you start a weight losing carbon-fiber diet, make sure to consult your nutritionist or dietician first.

Understanding of Good and Bad Carbs

Carbs are just as important to your health as maintaining the right weight. However, it is important to know that not all carbs are created equally. Carbohydrates are usually referred to as good and bad carbs. When it comes to following a healthy diet especially while losing weight, the carb intake should be focused on the good carbs rather than bad carbs.

Good Carbs

Good carbohydrates are complex carbs. It means that they have high fiber content and other nutrients that take longer to break down. Since they take a longer period to break down, it means that they don’t cause blood sugar levels to spike or get too high.

Good Carbs Examples:

  • High-Fiber Beans and Legumes 
  • Fiber-Rich Vegetables: Sweet Potatoes
  • Whole Grains
  • Whole Fruit with Skin

Bad Carbs

Bad carbs are simpler carbs that break down easily and quickly. As a result, they cause blood sugar levels to rise.

Bad Carbs Examples:

  • Processed Foods
  • Cookies, Cakes, Sweets, etc. 
  • Sugary Juices and Drinks other than fruit juices 
  • Flour, Pasta, Bread, White Sugar, etc. 

High Fiber, Low Fiber Foods

Low carb diets have been associated with lower blood pressure and LDL (bad) cholesterol levels. But they increase HDL (good) cholesterol levels which is a good thing. Also, they improve the blood sugar level in people with type 2 diabetes.

Low carb diets provide less than 130 grams of carbs per day while other very-low-carb diets provide 20 to 50 grams of carbs per day. If you are on a low-carb diet and concerned about falling in love with fiber intake, then you can use the following high-fiber and low-carb foods.

Foods

Serving

Fiber

Net Carbohydrates

Flax Seeds

2 Tbsp (14g)

4g

0g

Chia Seeds

2 Tbsp (30g)

11g

2g

Avocado

1 Small (136g)

9g

3g

Almonds

1-Ounce (28g)

4g

3g

Unsweetened Coconut Meat

1-Ounce (28g)

5g

2g

Blackberries

1 Cup (140g)

7g

6g

Raspberries

1 Cup (140g)

9g

8g

Pistachios

1-Ounce (28g)

3g

5g

Wheat Bran

1/4 Cup (15g)

6g

4g

Cauliflower

1 Cup (85g)

2g

2g

Broccoli

1 Cup (71g)

2g

3g

Asparagus

1 Cup (134g)

3g

2g

Eggplant

1 Cup (82g)

3g

2g

Purple Cabbage

1 Cup (89g)

2g

5g

Whether you want to lose weight naturally or lower your blood sugar, eating a balanced diet of carbohydrates can have many health benefits. Despite the fact, you can reduce the intake of carbohydrates while balancing the fiber intake. The above-mentioned low-carb, high-fiber foods are incredibly delicious and healthy to lose weight.

Carb Fiber Ratio – Lose Weight With Healthy Diet

Eating carbs in their fiber-rich form is healthy. Processed foods, on the other hand, are high in white sugar and refined carbohydrates that can lead to weight gain. By counting calories from carbohydrates, ideal weight management can be achieved by observing the ratio of healthy and complex carbohydrates, healthy fats, and protein.

According to the American Academy of Nutrition and Dietetics, the best way to lose weight is to change lifestyle, behavior, and start exercising with a healthy diet. Also, a standard carb fiber ratio cannot be suitable for everyone because of their daily calorie consumption. To maintain a healthy diet while losing weight, there are plenty of foods that have high fiber and low carbohydrates and vice versa.

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