Fiber
In brief
Section titled “In brief”- Fiber works as a metabolic brake by slowing carbohydrate absorption
- It is the ‘antidote’ for the ‘poison’ of fast carbohydrates
- Refining removes fiber and fat, leaving only naked carbohydrate behind
- With TKB, the role of fiber is supportive, not essential
- The toxicity is in the processing, not in the food itself
Introduction
Section titled “Introduction”Fiber forms a special component of plant-based nutrition. It provides hardly any energy itself but influences the absorption and processing of nutrients.
The role of fiber as an ‘anti-nutrient’
Section titled “The role of fiber as an ‘anti-nutrient’”Fiber is unique because it does not nourish, but rather restrains.
| Effect | Mechanism |
|---|---|
| Delayed gastric emptying | Soluble fiber |
| Reduced absorption | Of carbohydrates in small intestine |
| Lower peaks | Glucose and insulin after meals |
Natural balance: Mother Nature’s ‘package’
Section titled “Natural balance: Mother Nature’s ‘package’”Unrefined plant foods naturally contain fiber, fat, and protein in a balanced ratio.
| Populations | Carbohydrate intake | Metabolic diseases |
|---|---|---|
| Okinawans | 70-80% energy from carbohydrates | None |
| Kitavans | 70-80% energy from carbohydrates | None |
The reason: the intact matrix of their food — fiber and fat remained preserved.
The effect of refining
Section titled “The effect of refining”Refining removes:
| Component | Reason |
|---|---|
| Fiber | For texture |
| Natural fats | For shelf life |
| Micronutrients | As a byproduct |
Consequences
Section titled “Consequences”| Effect | Result |
|---|---|
| Satiating effect lost | Eating more |
| Glycemic index rises | Faster blood sugar rise |
| Chronically elevated insulin | Insulin resistance and fat storage |
Epidemiological evidence
Section titled “Epidemiological evidence”| Diet type | Diabetes risk |
|---|---|
| High-GI, low fiber | +75-200% increased |
| High-GI, high fiber | Risk virtually neutralized |
The balance between ‘poison’ (fast carbohydrates) and ‘antidote’ (fiber) determines the metabolic outcome.
Fiber within TKB
Section titled “Fiber within TKB”With therapeutic carbohydrate restriction, carbohydrates are limited to 20-130 g/day.
| Role of fiber | Explanation |
|---|---|
| Not necessary | For metabolic control |
| But useful for | Satiety, gut health, slower glucose absorption |
Recommended sources
Section titled “Recommended sources”- Vegetables with low glycemic load
- Nuts
- Chia and flax seeds
- Fermented products
Clinical application in metabolic dysfunction
Section titled “Clinical application in metabolic dysfunction”For patients with insulin resistance or type 2 diabetes:
| Advice | Explanation |
|---|---|
| Fiber-rich vegetables as buffer | With mixed meals |
| Avoid juices and smoothies | Fiber is removed or destroyed |
| With constipation during TKB | Increase water and salt intake |
| Consider | Small amounts of psyllium or chia gel |
With hyperinsulinemia, reduction of total carbohydrate intake remains essential.
Practical guidelines
Section titled “Practical guidelines”| No. | Advice |
|---|---|
| 1 | Eat unprocessed plants in their entirety, not in powder form |
| 2 | Combine fiber with fat and protein (e.g., vegetables with olive oil or fish) |
| 3 | Avoid ‘fiber-rich’ processed products |
| 4 | Listen to satiety: fiber fills mechanically, true satiety comes from protein and fat |
Summary
Section titled “Summary”Veelgestelde vragen
What does fiber do for metabolism?
Soluble fiber slows gastric emptying and reduces carbohydrate absorption in the small intestine. This leads to lower glucose and insulin peaks after meals. Fiber functions as an antidote for fast carbohydrates.
Why is refining harmful?
Refining removes fiber, natural fats, and micronutrients. This causes the satiating effect to be lost, the glycemic index to rise, and insulin levels to become chronically elevated, leading to insulin resistance and fat storage.
Is fiber necessary with TKB?
With therapeutic carbohydrate restriction, extra fiber is not necessary for metabolic control but can contribute to satiety, gut health, and slower glucose absorption. Recommended sources: vegetables, nuts, chia and flax seeds.
What are the best fiber sources?
Eat unprocessed plants in their entirety, not in powder form. Vegetables with low glycemic load, nuts, chia and flax seeds, and fermented products. Avoid industrially processed fiber additions.
Medische Disclaimer: De informatie van Stichting Je Leefstijl Als Medicijn over leefstijl, ziektes en stoornissen mag niet worden opgevat als medisch advies. In geen geval adviseren wij mensen om hun bestaande behandeling te veranderen. We raden mensen met chronische aandoeningen aan om zich over hun behandeling goed door bevoegde medische professionals te laten adviseren.
Medical Disclaimer: The information provided by Stichting Je Leefstijl Als Medicijn regarding lifestyle, diseases, and disorders should not be construed as medical advice. Under no circumstances do we advise people to alter their existing treatment. We recommend that people with chronic conditions seek advice regarding their treatment from qualified medical professionals.