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How important is fiber?

Fiber is probably the most important thing to thing to focus on when choosing your carbs as it has benefits beyond just slowing digestion. It has been shown to reduce your risk of diabetes, promote healthy digestion, reduce inflammation and help protect against heart disease. Ideally you want to target 14 grams of fiber for every 1,000 calories, so around 21 to 28 grams for women and 28 to 35 grams for men.


Eating foods with a good carb profile profile (sugar, starches and fiber) is important for managing your glycogen, triglyceride and blood sugar levels. You want to focus on eating whole, complex carbs that will be digested more slowly and contain a bounty of other nutrients such as whole grains, fruits, vegetables, beans and legumes. Try and focus on complex carbs (i.e. starchy carbs) instead of simple carbs and foods with a GL of 15 or less.


Good carb profile

Bad carb profile

· Low or moderate in calories

· High in nutrients

· High in fiber

· Low GL (below 10)

· No refined grains

No added or refined sugars

· High in calories

· Low in nutrients

· Low in fiber

· High GL (above 20)

· High in refined grains (like white flour)

Full of added and refined sugars


Some examples of carbs to focus on include fresh fruits, fresh vegetables, whole grains (like oats, barley, whole-grain couscous, brown rice, quinoa, millet, and sprouted whole-grain bread), starchy vegetables (like potatoes, corn, and yams) and legumes (like black beans, peas, and pinto beans). If you are hitting your total carb macro and fiber target then you will be getting a good carb profile overall.

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