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Fiber and Carbs, Make the Connection


Fiber and Carbs are important components of healthy nutrition. Yet many people have a total lack of understanding of their importance to our health. Accordingly, when it comes to nutrition, it seems carbohydrates are the least understood macronutrient.  There are simple and complex carbs which also include fiber and starches.

Exactly what is the difference in these carbs, and why should we care?

Simple Carbs

Simple carbohydrates are sugar which we add to foods to make them sweeter and highly palatable. Common simple carbs added to foods include:

raw sugar

brown sugar

corn syrup and high-fructose corn syrup

glucose, fructose, and sucrose

honey and agave syrup

fruit juice concentrate

Refined sugars are carbohydrates that have been stripped of all their nutritional value. Moreover, they are nothing more than empty calories which provide us a quick jolt of energy when we consume them. Refined sugars are digested quickly by our digestive tract which results in a rapid spike in your blood sugar and insulin levels after we eat.

In many countries around the world, sugar is a very large part of peoples total carb intake. Overeating and an increased risk of many diseases has been linked to the consumption of  foods which contain these refined sugars. Correspondingly, diets high in refined carbs also tend to be low in fiber which increases the risk of diseases like heart disease, obesity, type 2 diabetes, colon cancer and various digestive problems

Besides being added to all sorts of processed foods, the main dietary sources of simple carbs are white flour, white bread, white rice, pastries, sodas, snacks, pasta, sweets, and breakfast cereals.

Before you sit down with your next meal, think about your health implications !

Complex Carbohydrates

Complex carbohydrates are far superior to simple carbohydrates because they are higher in beneficial nutrients, and fiber which make them digest slower. This action helps with managing blood sugar spikes after meals, therefore, complex carbohydrates are ideal for type 2 diabetics.

Fiber and starch are the two types of complex carbohydrates. Fiber is especially important because it promotes bowel regularity and helps to control cholesterol, .

The main sources of dietary fiber include:





whole grains

Starch is also found in some of the same foods as fiber. The difference is certain foods are considered more starchy than fibrous, such as potatoes.

Other high-starch foods are:

whole wheat bread






Contrary to what advocates of Keto will tell you, we need fiber and carbs in our diet. Complex carbohydrates are key to our long-term health, consequently, they make it easier to maintain a healthy weight. They can even help guard against type 2 diabetes and cardiovascular problems in the future.

What fiber does for us.

Dietary fiber is the parts of plant foods your body can’t digest or absorb, therefore, it isn’t digested by your body like proteins and fats. Instead, it passes relatively intact through your stomach, small intestine and colon and out of your body.

Fiber is commonly classified as soluble, which dissolves in water, or insoluble, which doesn’t dissolve.

The amount of soluble and insoluble fiber varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods.

A high-fiber diet:

Hopefully this article will help you to better understand the ins and outs of fiber and carbs to a larger degree!

Kicking Sugar To The Curb


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