Fiber shields the starchy carbohydrates in food and slows the rapid attack of digestive enzymes. This slows the release of sugar molecules into the bloodstream. Thus, when you eat fiber along with your carbs, this will lower the overall effects the carbs have on potential fat gain.
Fibrous carbs in an of themselves, will have a much lower GI (glycemic index) and II (insulin index) scores and make excellent choices. It is important to understand this when making meal choices. All carbs are NOT equal and it is important to make the right choices at the right times. A fibrous carb or a carb + fiber would be an excellent choice during the day on a "refeed" day to maintain a steady insulin/glucagon hormone balance. Also, post WO, a more rapidly digested carb would be the better choice. Followed up with a fibrous carb + protein meal..
Below is a list of fiber sources. For carb cycling, it will depend on which type of cycle you are using for which sources you should select in any given no, low and high carb day... For example, on a no-carb day, you will need to stick with fibrous greens.
Insoluble Sources:
Whole-wheat products
Wheat oat
Corn bran
Flax seed
Vegetables such as green beans, cauliflowers and potato skins
Fruit skins and root vegetable skins
Soluble Sources:
Oat/Oat bran
Dried beans and peas
Nuts
Barley
Flax seed
Fruits such as oranges and apples
Vegetables such as carrots
Psyllium husk
NOTE: Both soluble and insoluble pass through the body undigested. Furthermore insoluble fiber passes through your body largely intact.
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