Fibrous Carbs Lower Blood Sugar

Fiber and Blood Sugar

Fibrous carbs (carbohydrates) lowers your blood sugar. WebMD says, “Fiber helps control blood sugar.” You can get more fiber by eating fibrous carbohydrates, such as:

Estimated reading time: 3 minutes

Harvard School of Public Health says, “High-fiber foods don’t contain as much digestible carbohydrate, so it slows the rate of digestion and causes a more gradual and lower rise in blood sugar.” Your digestive system breaks down the non-fibrous carbs (starch) into sugar, which enters the blood. Since fibrous carbs contain less starch, less sugar enters your blood.

Fibrous carbs lower blood sugar strawberries in two hands
Strawberries are a fibrous carbohydrate.

Excess Blood Sugar Gets Stored As Fat

Dr. Juan Gallegos

According to Dr. Juan Gallegos at the University of Utah, when your pancreas senses high blood sugar levels, it secretes insulin, which directs glucose into specific cells, such as liver cells, muscle cells, and other cells. When your body has excess blood sugar, it stores this surplus energy in fat cells (adipocytes).

Thus, eating fibrous carbs lowers your blood sugar levels and stops fat accumulation.

Fibrous Carbs Meal Planning

Big Weight Loss recommends 50% of your meal have fibrous carbs. For example, fibrous carbohydrates could be berries such as strawberries and blueberries. So what exactly are fibrous carbs?

What are Fibrous Carbs?

A fibrous carbohydrate contains less than 50 percent starch per serving of total carbohydrate. You can calculate starch by subtracting fiber and sugar from total carbohydrates. For example, a raw strawberry has 7.7 grams of total carbohydrate, 2 grams of fiber, and 4.9 grams of sugar. Thus, starch equals 7.7 – (2+4.9). A strawberry has (7.7 – 6.9) .80 grams of starch or (.80/7.7) 10.3 percent starch. Since 10% is much less than 50%, strawberries are a fibrous carb. 

How to Calculate Starch

Starch = Total Carbohydrates – Fiber – Sugar

% Starch = Starch / Total Carbohydrates

Fibrous vs. Starchy Carbs

Strawberry Icon

Fibrous carbs: % starch is less than 50%

Starchy carbs: % starch is more than 50%

Take the Fibrous Carb Quiz

Answer the questions and submit quiz for your results.

How does fiber affect blood sugar?You can your blood sugar by eating fibrous carbs.
Which foods are fibrous carbs?
Fibrous carbs have what percent starch?

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