Does Subtracting Out the Fiber from the Total Carbohydrates Have Any Practical Significance?
If you don’t subtract out the fiber from the total carbohydrate count –and you assume that each gram of total carbohydrate (including the fiber) contributes 4 calories, you could be overestimating your actual daily caloric intake. After all, the fiber isn’t really being used as caloric energy. On a 10 block per day intake, with most carbohydrates coming from fruits and vegetables, you could be taking in about two blocks per day fewer “sensitive” carbohydrates than you think. In this example, it is assumed that about 20% of the total carbohydrates in the mix of fruits and vegetables is fiber. Obviously, this amount depends upon the specific foods used. Here are some examples of the percentages of total carbohydrates that are contributed by indigestible fiber (the figures may vary somewhat, depending on the reference source used): broccoli 50%, strawberries 35%, snow peas 50%, pear 16%, lettuce or spinach 50%, tomatoes 28%, soya powder 50%, lentils 20%. Of particular importance for zone
