FIBER

References:https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/

https://www.eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/easy-ways-to-boost-fiber-in-your-daily-diet

HOW CAN FRESH STEPS ALLOW YOU TO MEET YOUR FIBER REQUIREMENTS FOR THE DAY?

• It can be tricky getting enough dietary fiber when

following a ketogenic diet – until NOW!

• You’ll find a lot of recipes in our Fresh Steps Cookbook

that includes avocado, berries and black beans, which

are just a few great sources of dietary fiber. ½ medium

avocado contains 5 grams of fiber, 1 cup of berries

(particularly raspberries, which can be swapped in any

recipe that calls for any type of “berry”) contains 8 grams

of fiber, and ½ cup black beans contains 7.5 grams of fiber.

Try: Peanut Butter and Jelly Smoothie – this meal contains

½ cup blackberries and 7 grams of fiber!

Try: Avocado Toast Stack – this meal contains ½ avocado

and comes packed with 10 grams of fiber!

Try: Black Bean Soup with Goat Cheese – this meal

contains ¼ cup black beans and provides 6 grams of fiber!

• Our VLC Snack Bars are LOADED with fiber – each bar

contains anywhere from 8 to 12 grams of fiber!

Try: Salty Toffee Pretzel Bar – contains 8 grams of fiber!

Try: Chocolate Crisp, Almond Coconut, Strawberry

Shortcake Bar – all contain 12 grams of fiber!

Fiber is an essential nutrient. It is a type of carbohydrate that the body cannot digest.What are the benefits of consuming the daily recommended amount of fiber?· Provides the feeling of fullness after eating a meal which helps to promote a healthy weight· Can help lower cholesterol· Promotes regularity and helps to prevent constipation· Helps keep blood sugar levels stable

WHAT IS IT, WHY IS IT IMPORTANT?

WHY DO WE LIST AND FOCUS ON NET CARBOHYDRATES AS PART OF OUR FRESH STEPS PROGRAM?

The goal of the Fresh Steps program is to kick the

body into ketosis. To do this, it is recommended

that you consume no more than 50 grams of net

carbohydrates per day.

To calculate net carbohydrates, you would take

the amount of total carbohydrates in the meal and

subtract that by the number of fiber grams in the

meal. This is because fiber is a carbohydrate that

is not digested by the body, and therefore has a

negligible impact on blood sugar. It also slows the

absorption of other carbohydrates to mitigate blood

sugar spikes and insulin release.

For example, the Peanut Butter & Jelly Smoothie

contains 11 grams of total carbohydrates, but because

the recipe also contains 7 grams of fiber, the net

carbohydrate for the meal would be 4 grams of net

carbohydrate.

11 grams (total carbohydrate) – 7 grams (fiber) = 4 grams net carbohydrate

WHAT ARE SOME GOOD DIETARY SOURCES OF FIBER?

• Fruits

• Vegetables

• Whole grains

• Our VLC Snack Bars!

WHAT IS THE DAILY REQUIREMENT? Adults need about 25-30 grams of

fiber per day. However, most Americans

fall short and get half that, about 15

grams of fiber per day.