I love how your videos appeal to all kinds of audiences. I'm not super into weight loss as I'm 6'2, 19, and work out regularly with a high metabolism, but I AM into being healthy and I have to say every one of your videos is the highlight of my day 😁. I've been seeking the best way to become healthy since I was 14 and I swear I have learned more from you and content than any science teacher I've ever had. You explain everything in such an honest, educated and enlightning way that makes viewers see the world and their bodies in a whole different light. I have so much respect. Thanks for being awesome ❤😁
Hey Thomas, after watching this video, I found a glucomannan fiber supplement, and started taking it before eating, and WOW!! Game Changer.... I struggle with over eating and this has helped more than anything! Thank You for all Your Great Content
If you struggled with overeating you should check out content about a animal based way of eating (carnivore). Given that protein as a macronutrient is by far the most satiating it will undoubtedly allow you to reach satisfied hunger on less food, while being nutritionally dense: overall optimal nutrition.
Fiber is a useful tool when we aggressively change our diet and digestive motility slows down. This is an unfortunate, but very real issue with rebuilding gut health in our patients.
One of the huge reasons why I like fiber so much is because it makes you feel so full and you can eat less portions which makes it easier to control your calorie intake. I found it insanely useful over my intermittent fasting journey. It allowed me to eat less meals without feeling super hungry in the evening times because the fiber was making me feel much fuller.
Hey Thomas! FYI at the beginning of the video you said that avocado has 10 to 14 grams of carbs but I know you meant fiber. Just letting you know for those who may not realize! Thanks for the info and God bless!
...IDEA ... The dry pulp that is extracted from fruits and vegetables that have gone through a juice extractor.. They contain very little carbohydrate, or at least much less carbohydrate and sugars without those juices.
I incorporate a bit of soluble fiber into my daily routine. I eat once every 24hrs. Then for 30 minutes I eat what my body needs as per my dietary prescription. I put my immune system up against anyone's and I am 61yo. I have not had a sniffle in 5 yrs. Retired from Surgery and now a Clinical Herbalist I agree 100% with the idea insoluble fiber is not needed if your gut bio is in sync with your body. My personal Dr. cringes when I purposefully tell her I am on 6000mg of liposomal Vitamin C daily...lol. Great class on Fiber.
Thanks for this video - you're great at educating and I like your method. I have been on a renal diet to get my kidney health up to Stage 3 and just recently my docs switched me over to a modified Keto diet. Physically it has been amazing - I'm getting in better shape and feeling awesome! I get new labs done in Mid-June to see if it has helped my kidney function (I'm certain it has). Thanks again for taking the time to help educate people on Keto and eating healthy!!!
I found out carnivore diet, which is zero fiber and zero carb is way better for me than keto (I did keto for 1½ years). I have never felt better than now. I can say we really don't need fiber or carbs for anything, and anyone with gut issues should avoid fiber and carbs at all cost.
It is interesting that you say that you see a small spike in blood sugar after eating fiber as studies have usually shown that when people consume carbs with fiber, the fiber reduces the spike in blood sugar levels. But this is a totally different story of course. I think I will investigate this soon and start to measure my blood glucose after eating different amounts of fiber.
Keto Vegan Day to Day Meal Plan: might you suggest a book or recipes to follow? I am very interested. Is there a book that is good for beginners that offers meal prep (breakfast, lunch & dinner along with snacking)? I am 5 ft 4 inches tall and 180 pound (obese). Though I am vegan I now know that I consume far tooooo many carbs, sweets and processed foods. Also in fasting important along with the Vegan Keto lifestyle? Help, please.
Sometimes low carb bars add all these weird and wonderful fibres to them. What are your thoughts on these? Can you discuss some examples of fibres and rate them best to worst for keto and blood sugar please?
Aren't the Konjac noodles already packed in water? So the absorption of additional water is a moot point right? I guess the fiber still does it's thing. Been on Keto for 6 months and got diverticulitis. Docs saying it's the low fiber and high fat diet. I'm at a cross roads. I need to continue the weight loss and keep insulin low but I don't want to end up in the hospital again.
In plant form, it comes with it's own water, as that is what veg comprises mainly off. Things like Pysilium husk, and chia seeds should be pre-soaked before consuming.
Are beans a good source of post workout carb when on a Keto diet? Say, 50 grams of carbs (minus 35 grams of fiber deducted from total count). I've tried it before and it feels like it does absolutely nothing to my blood sugar, I do however feel like my muscles are fuller and I recover and sleep better when I have beans post workout.
Can you do a video on whether there is much difference/different advantages/or how people feel between a 10 g carb, 60-70 g protein Keto Diet vs a 20-25 carb, 45 protein diet (for a small, not very active woman, just upsize ratio for bigger or more active people)? I find it easy-ish to do either and I’m wondering if there are reasons to choose one over another.
3:58 It is important to realize that the ability of fiber to prevent nutrient absorption is not indifferent towards micro-nutrients. Meaning, just as fiber will reduce macro nutrients absorption (fats and carbs explained by Thomas), it will also negatively affect micro nutrient absorption via aforementioned mechanism. It seems like fiber would be an excellent dietary recommendation if you are interested in having reduced nutrient absorption. Of course, using fiber as an adjunct to high glycemic foods seems intuitive in relation to reducing postprandial blood glucose levels, however, if greater nutritional foods are selected (low glycemic load) then fiber is redundant. Interestingly, experimental research has incontestably demonstrated the high degree of correlation between increased fiber intake and increased development of diverticulosis (often leading to diverticulitis), bloating, gas, and overall digestive irritability/inflammation. The hypothesis that fiber may indirectly benefit us, by being processed by our gut microbiota is not scientifically substantiated. Noteworthy, there exists no role for which fiber directly serves human biochemistry. This means, it is not an essential nutrient, a -fiber deficiency- does not exist. This hypothesis rests on the foundation that in order to achieve health, we must achieve a healthy gut microbiome, generally thought (although not proven) to be strongly linked to overall microbe diversity. However, when individuals who consume limited, and, no fiber are studied (microbiome analysis, and subjective report of perceived digestion, bloating, etc.), these individuals experience improved gut motility compared to individuals with high fiber intake. In addition, the microbiome analysis reveals that those individuals with low fiber intake also experienced a shift in their bacteria diversity. As the fiber-dependent bacteria populations slowly disappear from the gut, other varieties (also positive, as long as low fiber diet is well constructed: paleo/keto/carnivore) appear to perform the functions needed for digestion.
CONFUSED HERE: Fiber like Swiss chard and aspag don't digest very well but our bacteria can digest them. This raises blood sugar eventually, correct? BUT doesn't Swiss chard lower blood sugar?? Been eating these for a few months and now having some major digestion problems. Now getting serious pain whenever I eat. I'm pretty convinced it's these fiberous vegetables storing in my stomach. My weight is also LITTERALLY not moving as a result. I added avocado which hasn't helped much and now fasting for days cos I'm pretty much afraid to eat LOL. S.O.S.!!!
I bought the pills...would those work the same? Is because I personally don’t enjoy shiritaki or kanjac noodles 🍝 myself. When I’m in the mood but I can just have them encapsulated.
I am confused. My chia and flax and hemp seed containers all boast of omega 3 fats. You are saying these are a problem with omega 6. Are they misrepresenting their product?
Our body use and requiere EPA and DHA (form of omega 3 present in animal), Flax seed and ALL plant forms of omega 3 are AlphaLinoleicAcid (ALA), our body cannot use it and has to convert it into EPA or DHA... And depending on your genes... you can hope to convert 5% of ALA into EPA MAXIMUM and even less for DHA... So yeah, it contains omega 3 but not in a bioavailable form for our body, so that actually 1 cup of flaxseed is equal to one bite of mackerel xD but with a lot of anti-nutrient and omega 6
Flax contains so many phytoestrogens it's not worth it to use as an omega 3 source. I'm not trying to go into early menopause or some shit. If you're vegetarian then get some good local pastured eggs and grassfed butter. They will have a good omega ratio and probably double the micronutrients of store bought eggs. They are also a good source of retinol vitamin A which is amazing for your skin.
How can I be vegetable eater enough on Keto and stay on daily intake of only 20gr of carbs? It makes me problem from starts with Keto diet. Can you be more concrete.
I watched this video thinking he would get into "NET" carbs and Keto. But feel like I did not learn much more than I already knew about fiber itself. What I wish there was more about is, when doing the Keto diet are we focused on total carbs or "Net Carbs" (total carbs less fiber ones)?
Net carbs is a joke and just there to make you feel better. Total carbs is what you should be tracking. The creator of the term "net carbs" actually regrets that he started that marketing trend because of how it used today. Eating carbs is still eating carbs regardless of how much fiber you eat, and eating fiber doesn't cancel it out.
@@Fishbone8891 - Thanks for that reply. That is the issue, there is so much contradictory information out there about carbs vs "net carbs" and yes, it implies that you can subtract all the fiber carbs. Even a buddy of mine who lost 70+lbs on Keto wasn't sure. So I was leaning toward the safer route, which is just avoid the total carb count and not worry about net carbs. I have been using psyllium husk fiber mix for years as it helps me, and I will continue to do so when doing the Keto diet, but I'll just have to count those toward my daily carb count.
@@tomm8025 No problem, I was curious about it over the past few years. Some people have discussed it in previous videos. I think Thomas has brought it up before but I don't know if I could direct you to an exact video that states that. There has been recent studies and science showing you that the idea of net carbs is simply a marketing scheme. I would always count total carbs and keep it under the daily allowance you set for yourself
Seems interesting that while doing a 2 week carnivore experiment you start talking about fibre. Dr Paul Mason is one of those who has shown that some folks don't need fibre at all or that it can be detrimental to digestion. I'm one of those folks hence my ongoing successes with carnivory and occasional keto. The fact that during my initial keto stages last year I would NOT have succeeded if not for NuPasta. I've been a pastaholic for decades and nupasta is the absolute BOMB for people who want to stay keto/low carb but NEED that noodley goodness now and then (or more often). Thanks for showing that cellulose is not a human nutrient. A lot of folks just don't get that. The idea that some newer products out there claiming to be meat replacements (everybody knows which one, recent IPO, Soylant Pink?) use BAMBOO CELLULOSE as an ingredient is disturbing. Basically they are using saw dust as a bulking agent. Gross. What's next? Plasticine in smoothies? Beach sand in ice cream? It's nonsensical. Real, whole, single ingredient foods will always take the win in my book. Another excellent and informative video Thomas, thanks again. 💪🏻🥩👍🏻
Wish I knew about nupasta. Instead that damn spiral zucchini lol. It's too late now 9 months carnivore here. I have only had mushrooms twice since August.
@@micks336 Congrats on your 9-months carnivore. What changes have you most noticed? How difficult was the transition, were you previously keto, paleo, standard american?
Even if eating OMAD you should target the same protein quantity as not in IF, especially if you're working out; but just focus on the quality more than the quantity
Thomas, is chia seed pudding (chia seeds, unsweetened coconut milk, stevia) good for keto? 10 g's of carbs but 10 g's of fiber for a serving. Does the fiber cancel the carbs?
Glenda Snowden Yes. You subtract the fiber and any sugar alcohol from the total carbs to get the net carbs. The scenario you mentioned would be zero net carbs.
Great video again Thomas, thank you. I was wondering about the possible timing of glucomannon fiber, since it delays the onset of hunger, if it were part of your last meal pre-fast, would that delay possibly continue into the morning? Do the ghrelin levels stay reduced beyond the 4 hour mark?
It has been 5 days since I started keto and for the last 2 days I have only had diarrhea what causes it?Could it be me not being used to eating such a big amount of veggies and greens.
Are there any fiber supplements that you would personally recommend on the spot? I see plenty of fiber supplements that seem appealing and look just fine in the ingredients, but I want to ensure this is okay.
Get some organic Chia seeds. Rich in fibre, Omega-3. Grind a tbsp, then soak in water for 1/2 hr. They absorb multiple times their weight in water and form a gel. If you don't soak pre eating they can absorb the water in your gut leading to constipation.
Hi Thomas. Thanks for a really great video, but I still have questions. Would GG Bran Crispbread be ok on keto if it fits your macros and you top them with a fat? The original has 2g of net carbs, but is made with wheat bran. The new one is gluten free and made with oat bran, flaxseed, sunflower seeds and salt and has 3g of net carbs. I’m asking because I mainly use these for regularity, but they also fill me up and keep me from being hungry. Thank you!!!!!
I'd say the most important thing to remember is that any adamant stance regarding fiber is sort of silly. There is easy to find mixed evidence for multiple types/sources of fiber, and proper experiments are not easy to do or interpret because whole foods contain mixtures of fibers and other nutrients. In addition to the mixed evidence, there aren't the sorts of inherent properties of fiber+gut physiology that exist when compared to something like fats, where pufa are sensitive to heat, light, oxygen, etc. So it's hard to come up with a strong argument in either direction. Self-experimentation is useful. Personally I enjoy some high fiber+fat whole foods, but I find the added fiber/carb compounds to processed goods (like low carb chocolates or ice creams) usually cause digestive distress.
So if I eat a tablespoon of Chia seeds (soluble fiber) and then eat French fries, the soluble fiber will gobble a lot if the carbs up and push it through my digestive system without absorbing them?
I was told that I could minus the grams of INsoluble fiber from total carbs to get net carbs - but that soluble fiber could Not be subtracted from the total carbs. Is this correct?
So basically this video told me to "figure it out" I did a search for "can you take psyllium husk on keto" this video came up and I still don't know lol
@@ThomasDeLauerOfficial this is what I was concerned about with keto…when these “keto foods” use fiber to subtract out carbs to make the net carbs low, is that really effective for keto? Or will it just really be like consuming a crazy amount of carbs?
I'm a little confused. He said insoluble fiber might break down turning into sugar basically, but also said we might be happy with that. Is he saying insoluble over soluble or vice versa. I am trying to do some low carb and am going net on it and wanted to work some other alternatives in such as a wrap high in insoluble
Funny I was putting Konjac Root powder in my coffee along with a few other things and wondering what the big slimy gelatinous blob at the bottom of my coffee cup was. It was the Konjac Root. It's good stuff. Just make sure not to put it in hot water.
Thanku for knowledge you share can you please recommend any keto diet plan for vegetarians who dnt eat meet fish nd eggs but yet eats dairy products....
You know if your wear the robe of knowledge (Lab Coat) and display the neckless of healing ( stethoscope ) you do not need to print your presentation and share your references. You just say stuff and talk about studies. The viewer just accepts you as a trusted shaman. I appreciate your honesty and clarity in doing your videos your way. It seems that the MD community is lacking in the ability to do what you do. They just wear their lab coat & stethoscope and preach the dogma to us. My personal observation on Keto / Carnivore is that I do not need to fill my internals to remove hunger and stop eating. Fiber fills you up so you feel physically full. The other option is to listen to you brain for when you are full.
Having a healthy gut bacteria is so important, not only for the absorption of nutrients ,but also seretonine is produced in our gut, which is one of the most important things for our mood.
Hey Thomas.enjoyed the video can find fibre confuseing and it did make it clearer.Quick question tho im big into excercise and eating good but i have done the sweetcorn test and finished eatin at 6pm and didnt eat untill 10am next morning.did find the sweetcorn in my stool.my question is can food move through your gut 2 quick and is that time frame too fast.
Thomas DeLauer thanks, that seems clear. But is it really that binary, or are there degrees of keto? Eg, why do some athletes reach low bf percentages with relatively high carb diets? Knowing what’s going on there would help.
You have missed the most recent discovery about dietary fibers - fermentable fibers help control your metabolism through your gut. In addition, there are actually 3 types of fiber - bulking (i.e., cellulose), viscous (beta-glucan) and fermentable. Cellulose does not break down into glucose - it does not break down at all. The fermentable fibers do not break down into glucose either - the bacteria produce short-chain fatty acids, which are used by the body as energy (but are not glucose). One really important detail that you have missed is that fermentable fibers change the expression of >200 genes in the large intestine which control your metabolism. For instance, resistant starch significantly improves insulin sensitivity the next day because its fermentation in the gut changes the genes that control insulin sensitivity. These short-chain fatty acids help keep your gut lining strong and working well. If you are not eating fermentable fibers, you have a much higher probability of developing leaky gut with all its immune and inflammatory problems. It is really important to understand these three mechanisms of different types of fibers and to understand how to use them.
great, but we can find already formed short chain fatty acids in things like butter, ghee of fermented meat and dairy product. And the whole argument about improving the insulin sensitivity is totally right.... but isn't it pointless when not consumming any carbs at all ? The interest of fiber is only true when comparing (for instance) a refined carb diet to a whole grains diet, of course the second is slightly better, but when stopping consumming a lot of carbs, fiber turns kind of useless
@@the.french.lobstercolinrau2728 Short-chain fatty acids are absorbed in the small intestine so nutrients from butter and ghee do not reach the large intestine. Butyrate is the preferred food of healthy colon cells. They are one of the few cells in the body that does not get their food from the bloodstream - they absorb it directly from the chyme. If colon cells do not get sufficient quantities of butyrate, they shrink and begin to let the chyme contents into the bloodstream. This leakiness is a huge issue for everybody. Also, there is a protective layer of mucus in the large intestine that is digested away by the microbiome if they are not fed. This allows the chyme to get closer to the intestinal cell barrier and increases the potential for leaks. A Yale study from December showed that fermentable fibers healed a leaky gut in an autoimmune model. In this study, probiotics worsened the condition because the probiotics were getting into the bloodstream and triggering inflammation, but the resistant starch stopped the leaks. I agree with you completely that whole foods are better than refined foods, but fermentable foods are essential and the furthest away from useless you can get. Maintaining an effective intestinal barrier is important.
He's so educated on health and biology that I think he takes so much of that info for granted. Having said that, in my opinion he provides the proof to back up his statements quickly (because most people aren't here for a microbiology lesson) but then sllooowws way down when doing the knowledge you're meant to apply to your diet, in simple terms.
Thanks Tom! This helps. I may have to watch it twice for some points. I didn't know that though. I try to stick to a clear soluble or psyllium husk. That pasta looks awesome dude! :)
Theres lots of research on how fibre acts as fertiliser nourishing the guy bacteria. The miceobiome plays such an important role in all aspects of health including brain health, digestion and immunity.
Don't be eating too much flax and Chia though, they're estrogenic (think man boobs) ... acacia and psylium fibre is good .... best konjac noodles in the U.k. are from slim pasta ... they add a little oat fibre and the taste is amazing. A bit pricey but sometimes Holland and Barrett have it at half price.
I love how your videos appeal to all kinds of audiences. I'm not super into weight loss as I'm 6'2, 19, and work out regularly with a high metabolism, but I AM into being healthy and I have to say every one of your videos is the highlight of my day 😁. I've been seeking the best way to become healthy since I was 14 and I swear I have learned more from you and content than any science teacher I've ever had. You explain everything in such an honest, educated and enlightning way that makes viewers see the world and their bodies in a whole different light. I have so much respect. Thanks for being awesome ❤😁
Thank you for the kind words!
It's true. You do go into details that can be hard to find elsewhere. Thank you!
Hey Thomas, after watching this video, I found a glucomannan fiber supplement, and started taking it before eating, and WOW!! Game Changer.... I struggle with over eating and this has helped more than anything! Thank You for all Your Great Content
If you struggled with overeating you should check out content about a animal based way of eating (carnivore). Given that protein as a macronutrient is by far the most satiating it will undoubtedly allow you to reach satisfied hunger on less food, while being nutritionally dense: overall optimal nutrition.
Fiber is a useful tool when we aggressively change our diet and digestive motility slows down. This is an unfortunate, but very real issue with rebuilding gut health in our patients.
I found the exact opposite Doc. Personal and anecdotal but N=1 is what works for me.💪🏻🥩👍🏻
"N=1" - very nice. I'm glad you found what works for you. Everyone has a different path. @@WireHedd
I have rapid transit and only keep my food inside for 4-10 hours. I get my probiotics and eat a lot of veggies but they don't digest well. Any ideas?
Always coming up with great contents!
One of the huge reasons why I like fiber so much is because it makes you feel so full and you can eat less portions which makes it easier to control your calorie intake. I found it insanely useful over my intermittent fasting journey. It allowed me to eat less meals without feeling super hungry in the evening times because the fiber was making me feel much fuller.
I love that you used the term, “to noodle on.” You made my day.
Hey Thomas! FYI at the beginning of the video you said that avocado has 10 to 14 grams of carbs but I know you meant fiber. Just letting you know for those who may not realize! Thanks for the info and God bless!
Mia dubb they do but then there is like 12 fiber, so 2 net carbs
@@kckuc310 maybe for a tiny avocado. Medium sized ones are generally around 4-5 net carbs
Will eating 3-4 avocados kick out ketosis?
I feel like I need a separate video about chia on keto.
And chia vs flax
Julia Tishko they are both super high in phytoestrogens. Consume with moderation.
I second that vote
Same and while at it, some info on flax and contrast would be appreciated!
@@RyutaaKuzunoha thanks for the save.
...IDEA ... The dry pulp that is extracted from fruits and vegetables that have gone through a juice extractor.. They contain very little carbohydrate, or at least much less carbohydrate and sugars without those juices.
Which is more beneficial soluble fiber or glucomannan fiber?
I like this channel so much that I actually watched all the commercials in entirety so he gets more money if it’s how that works.
I incorporate a bit of soluble fiber into my daily routine. I eat once every 24hrs. Then for 30 minutes I eat what my body needs as per my dietary prescription. I put my immune system up against anyone's and I am 61yo. I have not had a sniffle in 5 yrs. Retired from Surgery and now a Clinical Herbalist I agree 100% with the idea insoluble fiber is not needed if your gut bio is in sync with your body. My personal Dr. cringes when I purposefully tell her I am on 6000mg of liposomal Vitamin C daily...lol. Great class on Fiber.
Inulin is a fiber good for your gut bacteria and gut function plus its a natural sweater without kicking you out of ketosis right?
Thanks for this video - you're great at educating and I like your method. I have been on a renal diet to get my kidney health up to Stage 3 and just recently my docs switched me over to a modified Keto diet. Physically it has been amazing - I'm getting in better shape and feeling awesome! I get new labs done in Mid-June to see if it has helped my kidney function (I'm certain it has). Thanks again for taking the time to help educate people on Keto and eating healthy!!!
Hello, just curious, did you start your channel after this comment?
I found out carnivore diet, which is zero fiber and zero carb is way better for me than keto (I did keto for 1½ years). I have never felt better than now. I can say we really don't need fiber or carbs for anything, and anyone with gut issues should avoid fiber and carbs at all cost.
It is interesting that you say that you see a small spike in blood sugar after eating fiber as studies have usually shown that when people consume carbs with fiber, the fiber reduces the spike in blood sugar levels. But this is a totally different story of course. I think I will investigate this soon and start to measure my blood glucose after eating different amounts of fiber.
I'd love to see what you come up with
@@ThomasDeLauerOfficial Yeah, me too! Since I have my ketone and glucose meter I do all kinds of self-experiments.
Keto Vegan Day to Day Meal Plan: might you suggest a book or recipes to follow? I am very interested. Is there a book that is good for beginners that offers meal prep (breakfast, lunch & dinner along with snacking)? I am 5 ft 4 inches tall and 180 pound (obese). Though I am vegan I now know that I consume far tooooo many carbs, sweets and processed foods. Also in fasting important along with the Vegan Keto lifestyle? Help, please.
Dude! Where were you running! looks amazing
Sometimes low carb bars add all these weird and wonderful fibres to them. What are your thoughts on these? Can you discuss some examples of fibres and rate them best to worst for keto and blood sugar please?
I'll consider it
Would really appreciate 2-way discussions on your site with opposing views. We only really learn when we hear both sides discuss.
Aren't the Konjac noodles already packed in water? So the absorption of additional water is a moot point right? I guess the fiber still does it's thing. Been on Keto for 6 months and got diverticulitis. Docs saying it's the low fiber and high fat diet. I'm at a cross roads. I need to continue the weight loss and keep insulin low but I don't want to end up in the hospital again.
Does this mean we should be aware of the potential for dehydration, on any level, if we consume a lot of soluble fiber?
In moderate amounts for healthy humans, most likely not.
In plant form, it comes with it's own water, as that is what veg comprises mainly off. Things like Pysilium husk, and chia seeds should be pre-soaked before consuming.
@@michpemberton2487 thats not whats being discussed but thx.
Are beans a good source of post workout carb when on a Keto diet? Say, 50 grams of carbs (minus 35 grams of fiber deducted from total count). I've tried it before and it feels like it does absolutely nothing to my blood sugar, I do however feel like my muscles are fuller and I recover and sleep better when I have beans post workout.
Question! Does the SUGAR Free Metamucil break fast?
A great way to explain this.
Thank you!
I love NuPasta been using it for a year now.
Can you do a video on whether there is much difference/different advantages/or how people feel between a 10 g carb, 60-70 g protein Keto Diet vs a 20-25 carb, 45 protein diet (for a small, not very active woman, just upsize ratio for bigger or more active people)? I find it easy-ish to do either and I’m wondering if there are reasons to choose one over another.
Thanks for sharing Keto vs. fiber.
3:58 It is important to realize that the ability of fiber to prevent nutrient absorption is not indifferent towards micro-nutrients. Meaning, just as fiber will reduce macro nutrients absorption (fats and carbs explained by Thomas), it will also negatively affect micro nutrient absorption via aforementioned mechanism.
It seems like fiber would be an excellent dietary recommendation if you are interested in having reduced nutrient absorption. Of course, using fiber as an adjunct to high glycemic foods seems intuitive in relation to reducing postprandial blood glucose levels, however, if greater nutritional foods are selected (low glycemic load) then fiber is redundant. Interestingly, experimental research has incontestably demonstrated the high degree of correlation between increased fiber intake and increased development of diverticulosis (often leading to diverticulitis), bloating, gas, and overall digestive irritability/inflammation.
The hypothesis that fiber may indirectly benefit us, by being processed by our gut microbiota is not scientifically substantiated. Noteworthy, there exists no role for which fiber directly serves human biochemistry. This means, it is not an essential nutrient, a -fiber deficiency- does not exist. This hypothesis rests on the foundation that in order to achieve health, we must achieve a healthy gut microbiome, generally thought (although not proven) to be strongly linked to overall microbe diversity. However, when individuals who consume limited, and, no fiber are studied (microbiome analysis, and subjective report of perceived digestion, bloating, etc.), these individuals experience improved gut motility compared to individuals with high fiber intake. In addition, the microbiome analysis reveals that those individuals with low fiber intake also experienced a shift in their bacteria diversity. As the fiber-dependent bacteria populations slowly disappear from the gut, other varieties (also positive, as long as low fiber diet is well constructed: paleo/keto/carnivore) appear to perform the functions needed for digestion.
I got diverticulitis from a keto and low fiber diet.
Another great video - Thanks TDL !
You're welcome!
CONFUSED HERE: Fiber like Swiss chard and aspag don't digest very well but our bacteria can digest them. This raises blood sugar eventually, correct? BUT doesn't Swiss chard lower blood sugar??
Been eating these for a few months and now having some major digestion problems. Now getting serious pain whenever I eat. I'm pretty convinced it's these fiberous vegetables storing in my stomach. My weight is also LITTERALLY not moving as a result.
I added avocado which hasn't helped much and now fasting for days cos I'm pretty much afraid to eat LOL.
S.O.S.!!!
Thanks!
Can I add Psyllium or dietary fiber to a meal that's higher in carbs to reduce the net carbs?
I bought the pills...would those work the same?
Is because I personally don’t enjoy shiritaki or kanjac noodles 🍝 myself. When I’m in the mood but I can just have them encapsulated.
I am confused. My chia and flax and hemp seed containers all boast of omega 3 fats. You are saying these are a problem with omega 6. Are they misrepresenting their product?
Negative, Thomas must be confused again. Chia and Flax are good sources of Omega 3, there omega 3 to omega 6 ratio is good.
Our body use and requiere EPA and DHA (form of omega 3 present in animal), Flax seed and ALL plant forms of omega 3 are AlphaLinoleicAcid (ALA), our body cannot use it and has to convert it into EPA or DHA... And depending on your genes... you can hope to convert 5% of ALA into EPA MAXIMUM and even less for DHA...
So yeah, it contains omega 3 but not in a bioavailable form for our body, so that actually 1 cup of flaxseed is equal to one bite of mackerel xD but with a lot of anti-nutrient and omega 6
litterally, seeds are NOT a real source if omega 3
I misspoke
Flax contains so many phytoestrogens it's not worth it to use as an omega 3 source. I'm not trying to go into early menopause or some shit. If you're vegetarian then get some good local pastured eggs and grassfed butter. They will have a good omega ratio and probably double the micronutrients of store bought eggs. They are also a good source of retinol vitamin A which is amazing for your skin.
How can I be vegetable eater enough on Keto and stay on daily intake of only 20gr of carbs? It makes me problem from starts with Keto diet. Can you be more concrete.
Nice well rounded explanation. Great vid!
I watched this video thinking he would get into "NET" carbs and Keto. But feel like I did not learn much more than I already knew about fiber itself. What I wish there was more about is, when doing the Keto diet are we focused on total carbs or "Net Carbs" (total carbs less fiber ones)?
Net carbs is a joke and just there to make you feel better. Total carbs is what you should be tracking. The creator of the term "net carbs" actually regrets that he started that marketing trend because of how it used today. Eating carbs is still eating carbs regardless of how much fiber you eat, and eating fiber doesn't cancel it out.
@@Fishbone8891 - Thanks for that reply. That is the issue, there is so much contradictory information out there about carbs vs "net carbs" and yes, it implies that you can subtract all the fiber carbs. Even a buddy of mine who lost 70+lbs on Keto wasn't sure. So I was leaning toward the safer route, which is just avoid the total carb count and not worry about net carbs. I have been using psyllium husk fiber mix for years as it helps me, and I will continue to do so when doing the Keto diet, but I'll just have to count those toward my daily carb count.
@@tomm8025 No problem, I was curious about it over the past few years. Some people have discussed it in previous videos. I think Thomas has brought it up before but I don't know if I could direct you to an exact video that states that. There has been recent studies and science showing you that the idea of net carbs is simply a marketing scheme. I would always count total carbs and keep it under the daily allowance you set for yourself
Seems interesting that while doing a 2 week carnivore experiment you start talking about fibre. Dr Paul Mason is one of those who has shown that some folks don't need fibre at all or that it can be detrimental to digestion. I'm one of those folks hence my ongoing successes with carnivory and occasional keto. The fact that during my initial keto stages last year I would NOT have succeeded if not for NuPasta. I've been a pastaholic for decades and nupasta is the absolute BOMB for people who want to stay keto/low carb but NEED that noodley goodness now and then (or more often).
Thanks for showing that cellulose is not a human nutrient. A lot of folks just don't get that. The idea that some newer products out there claiming to be meat replacements (everybody knows which one, recent IPO, Soylant Pink?) use BAMBOO CELLULOSE as an ingredient is disturbing. Basically they are using saw dust as a bulking agent. Gross. What's next? Plasticine in smoothies? Beach sand in ice cream? It's nonsensical. Real, whole, single ingredient foods will always take the win in my book.
Another excellent and informative video Thomas, thanks again. 💪🏻🥩👍🏻
Yes, and I am one of them.
Wish I knew about nupasta. Instead that damn spiral zucchini lol. It's too late now 9 months carnivore here. I have only had mushrooms twice since August.
@@micks336 Congrats on your 9-months carnivore. What changes have you most noticed? How difficult was the transition, were you previously keto, paleo, standard american?
Wow your research is amazing thank you Thomas
You're welcome!
This is off topic but don’t know where else to submit this: what do you think of protein bars and are there any you like?
Good question.
day 1 extended fast for me! shooting for 1.5-2.0 days. i always drink green tea!
Best of luck!
Thomas! Thank you so much for all the awesome knowledge. Please please please make a video about how to stay on Keto on VACATION!!! 🙏🏼❤️
Go out to eat. Don't eat pasta and skip the potatos
McDonald's, Burger King and Wendy's. Bacon double cheeseburgers. Hold the ketchup, toss the bun. Easy.
what is causing ibs and could It be fiber
Hey Thomas, can you do a video on blood type and if this can influence what you should eat. Thank you, great content!
I'm willing to look into it
How is it postulated that blood type, affects nutrient absorption, transportation, partitioning/utilization, and/or storage?
@@austinresch2362 It's not, but it sounds decent enough to uneducated people for some book sales.
@@jlushefski good point
Do you create and customize videos upon the sponsorship you get??
When coming out of intermittent fasting should I still hit my protein macro for the day?
Even if eating OMAD you should target the same protein quantity as not in IF, especially if you're working out; but just focus on the quality more than the quantity
You should hit all of your macros for the day
@@ThomasDeLauerOfficial Thanks
I would even say that you should be eating protein first alongside fat, only later on the few carbs you'd usually include.
is metamucil good to have for softening the stool?
How much quantities of each minérales should i eat including sodium?
Thomas, is chia seed pudding (chia seeds, unsweetened coconut milk, stevia) good for keto? 10 g's of carbs but 10 g's of fiber for a serving. Does the fiber cancel the carbs?
Glenda Snowden
Yes. You subtract the fiber and any sugar alcohol from the total carbs to get the net carbs. The scenario you mentioned would be zero net carbs.
@@Adentalgrl Thank you!!
Do the separate video about flax on keto.
Asparagus is the best I add that with a meat every night in my keto diet and I’m finally losing weight again
Mike Angeli except for pee smell haha.
Lexxi Paul for sure lol
Very informative video!!!
Thanks
Thank you!
Great video again Thomas, thank you. I was wondering about the possible timing of glucomannon fiber, since it delays the onset of hunger, if it were part of your last meal pre-fast, would that delay possibly continue into the morning? Do the ghrelin levels stay reduced beyond the 4 hour mark?
That's a good question
@@ThomasDeLauerOfficial so I suppose it's time for more self experimentation! Thank you for your reply. Have a fantastic weekend.
Some Konjac noodles have like 2g net carbs per 100g which is quite a bit.
No soy just Konjac flour… could it be labelling error!? I sure hope so 😅
Is oat fiber ok to use on keto baking?
Wow your channel is growing extremely fast! Well done Thomas!👍
Clifford Starks no surprise it’s awesome
@@marcorz9549 Yes definitely is!👍
It has been 5 days since I started keto and for the last 2 days I have only had diarrhea what causes it?Could it be me not being used to eating such a big amount of veggies and greens.
4:05 I reacted to the fries with disgust like you would when you see stock footage of worms or something lol
You are saving my life.
Are there any fiber supplements that you would personally recommend on the spot? I see plenty of fiber supplements that seem appealing and look just fine in the ingredients, but I want to ensure this is okay.
Get some organic Chia seeds. Rich in fibre, Omega-3. Grind a tbsp, then soak in water for 1/2 hr. They absorb multiple times their weight in water and form a gel. If you don't soak pre eating they can absorb the water in your gut leading to constipation.
Excellent info thank you
You're welcome!
Hi Thomas, Is Taro root or its flour can be keto?
Thanks for clearing up what can be a confusing subject.
Just today i was searching about the topic. Thank you 🙏
Me too !! perfect timing
Yolande Genevieve 😎
can you do a video on hunger pains and people with stomach acid issues
Hi Thomas. Thanks for a really great video, but I still have questions. Would GG Bran Crispbread be ok on keto if it fits your macros and you top them with a fat? The original has 2g of net carbs, but is made with wheat bran. The new one is gluten free and made with oat bran, flaxseed, sunflower seeds and salt and has 3g of net carbs. I’m asking because I mainly use these for regularity, but they also fill me up and keep me from being hungry. Thank you!!!!!
I'd say the most important thing to remember is that any adamant stance regarding fiber is sort of silly. There is easy to find mixed evidence for multiple types/sources of fiber, and proper experiments are not easy to do or interpret because whole foods contain mixtures of fibers and other nutrients. In addition to the mixed evidence, there aren't the sorts of inherent properties of fiber+gut physiology that exist when compared to something like fats, where pufa are sensitive to heat, light, oxygen, etc. So it's hard to come up with a strong argument in either direction. Self-experimentation is useful. Personally I enjoy some high fiber+fat whole foods, but I find the added fiber/carb compounds to processed goods (like low carb chocolates or ice creams) usually cause digestive distress.
So if I eat a tablespoon of Chia seeds (soluble fiber) and then eat French fries, the soluble fiber will gobble a lot if the carbs up and push it through my digestive system without absorbing them?
Lmao , doesnt quite work that way xD
TheNew Brazy999 well that’s exactly what he says at the 4 minute mark.
I kinda wondered about that too.
Yea this is information overload
Thank you for making a video on this! It was a question I had for some time! You da man
Thank you this really helped me! I can put the spiralized zucchini and squash to the side and let my spaghetti sauce LIVE 😂
Awesome!
You are so awesome! 😊💕
I was told that I could minus the grams of INsoluble fiber from total carbs to get net carbs - but that soluble fiber could Not be subtracted from the total carbs. Is this correct?
So basically this video told me to "figure it out" I did a search for "can you take psyllium husk on keto" this video came up and I still don't know lol
yes you can. The original Dr. Atkins' 1970 book recommends a psyllium capsule especially in the Induction Phase.
Oh my gosh, I’ve never had this explained so well. Thank you!
Love your fiber videos, excellent❗️💥
How about these "keto" cookies and such that say 12g carbs + 10g fiber = 2g net carbs? I don't believe it but I'd like to know your input. Thanks
That's how it's counted
@@ThomasDeLauerOfficial appreciate your input and thanks for all the awsome info
@@ThomasDeLauerOfficial this is what I was concerned about with keto…when these “keto foods” use fiber to subtract out carbs to make the net carbs low, is that really effective for keto? Or will it just really be like consuming a crazy amount of carbs?
Thank you
I'm a little confused. He said insoluble fiber might break down turning into sugar basically, but also said we might be happy with that. Is he saying insoluble over soluble or vice versa. I am trying to do some low carb and am going net on it and wanted to work some other alternatives in such as a wrap high in insoluble
Funny I was putting Konjac Root powder in my coffee along with a few other things and wondering what the big slimy gelatinous blob at the bottom of my coffee cup was. It was the Konjac Root. It's good stuff. Just make sure not to put it in hot water.
Thanku for knowledge you share can you please recommend any keto diet plan for vegetarians who dnt eat meet fish nd eggs but yet eats dairy products....
You know if your wear the robe of knowledge (Lab Coat) and display the neckless of healing ( stethoscope ) you do not need to print your presentation and share your references. You just say stuff and talk about studies. The viewer just accepts you as a trusted shaman.
I appreciate your honesty and clarity in doing your videos your way. It seems that the MD community is lacking in the ability to do what you do. They just wear their lab coat & stethoscope and preach the dogma to us.
My personal observation on Keto / Carnivore is that I do not need to fill my internals to remove hunger and stop eating. Fiber fills you up so you feel physically full. The other option is to listen to you brain for when you are full.
Excellent vid😎👍
Thank you!
What fiber doesn't cause gas?
Had to watch it twice. It was 4am though.
What about the fiber in Keto breads like Franz? Are they really ok?
Beauty! Thanks again
Do veggies/fiber have calories?should I count them on a diet?
Always always always
Having a healthy gut bacteria is so important, not only for the absorption of nutrients ,but also seretonine is produced in our gut, which is one of the most important things for our mood.
Agreed
Hey Thomas.enjoyed the video can find fibre confuseing and it did make it clearer.Quick question tho im big into excercise and eating good but i have done the sweetcorn test and finished eatin at 6pm and didnt eat untill 10am next morning.did find the sweetcorn in my stool.my question is can food move through your gut 2 quick and is that time frame too fast.
What is actually so bad about getting kicked out of keto? What if one is still in a caloric deficit?
If your body is running on sugar, it's not burning fat
Thomas DeLauer thanks, that seems clear. But is it really that binary, or are there degrees of keto? Eg, why do some athletes reach low bf percentages with relatively high carb diets? Knowing what’s going on there would help.
You have missed the most recent discovery about dietary fibers - fermentable fibers help control your metabolism through your gut. In addition, there are actually 3 types of fiber - bulking (i.e., cellulose), viscous (beta-glucan) and fermentable. Cellulose does not break down into glucose - it does not break down at all. The fermentable fibers do not break down into glucose either - the bacteria produce short-chain fatty acids, which are used by the body as energy (but are not glucose). One really important detail that you have missed is that fermentable fibers change the expression of >200 genes in the large intestine which control your metabolism. For instance, resistant starch significantly improves insulin sensitivity the next day because its fermentation in the gut changes the genes that control insulin sensitivity. These short-chain fatty acids help keep your gut lining strong and working well. If you are not eating fermentable fibers, you have a much higher probability of developing leaky gut with all its immune and inflammatory problems. It is really important to understand these three mechanisms of different types of fibers and to understand how to use them.
great, but we can find already formed short chain fatty acids in things like butter, ghee of fermented meat and dairy product.
And the whole argument about improving the insulin sensitivity is totally right.... but isn't it pointless when not consumming any carbs at all ? The interest of fiber is only true when comparing (for instance) a refined carb diet to a whole grains diet, of course the second is slightly better, but when stopping consumming a lot of carbs, fiber turns kind of useless
I didn't miss it. Fermentable fiber just has too much to it and it didn't fit with the point of the video
@@the.french.lobstercolinrau2728 Short-chain fatty acids are absorbed in the small intestine so nutrients from butter and ghee do not reach the large intestine. Butyrate is the preferred food of healthy colon cells. They are one of the few cells in the body that does not get their food from the bloodstream - they absorb it directly from the chyme. If colon cells do not get sufficient quantities of butyrate, they shrink and begin to let the chyme contents into the bloodstream. This leakiness is a huge issue for everybody. Also, there is a protective layer of mucus in the large intestine that is digested away by the microbiome if they are not fed. This allows the chyme to get closer to the intestinal cell barrier and increases the potential for leaks. A Yale study from December showed that fermentable fibers healed a leaky gut in an autoimmune model. In this study, probiotics worsened the condition because the probiotics were getting into the bloodstream and triggering inflammation, but the resistant starch stopped the leaks. I agree with you completely that whole foods are better than refined foods, but fermentable foods are essential and the furthest away from useless you can get. Maintaining an effective intestinal barrier is important.
Where was this info 3 days ago for my molecular biology final???
I was asked to wait so you wouldn't cheat
I really love his videos, they've helped me alot. But there are moments when i feel like my brain is too slow and he talks super fast..!
He's so educated on health and biology that I think he takes so much of that info for granted. Having said that, in my opinion he provides the proof to back up his statements quickly (because most people aren't here for a microbiology lesson) but then sllooowws way down when doing the knowledge you're meant to apply to your diet, in simple terms.
Thanks Tom! This helps. I may have to watch it twice for some points. I didn't know that though. I try to stick to a clear soluble or psyllium husk. That pasta looks awesome dude! :)
Give it a try!
Theres lots of research on how fibre acts as fertiliser nourishing the guy bacteria. The miceobiome plays such an important role in all aspects of health including brain health, digestion and immunity.
Agreed
This is the first video that i don't like from Thomas, soooo confusing
It's not that confusing. Watch it again
I agree. But fiber is bad anyway, I'm confused why anyone would say differently.
@Dreymon Green Show me the science.
@Dreymon Green Aah, you are one of those internet trolls. Funny.
@@teamtojoin Fiber is very important for your gut biome. It's also imperative to have a wide variety of fibers for optimal health
Why is it, when looking at a nutrient label, people say to subtract the fiber grams from the total carbs to calculate your macros?
Because the fiber is included in the carb count
Don't be eating too much flax and Chia though, they're estrogenic (think man boobs) ... acacia and psylium fibre is good .... best konjac noodles in the U.k. are from slim pasta ... they add a little oat fibre and the taste is amazing. A bit pricey but sometimes Holland and Barrett have it at half price.