Can a Product Have More Fiber Than Carbs?

If you've looked at products in the grocery store and wondered about the types of carbohydrate, you're not alone. One type of carb you might see is fiber, a form of carbohydrate that is indigestible. Fiber has many benefits, such as lowering blood sugar levels and cholesterol and aiding digestion. Theoretically, a product shouldn't have more fiber than carbs, though fiber may show up higher if the food is labeled in a certain way.

On the Label

Rather than just checking out the total amount of carbs in a food or focusing on the sugar content, look for the fiber content, too. As fiber is a carbohydrate, even if a food's carb content is 100 percent fiber and contains no sugar, the reading for fiber should still be equal to or lower than the amount of carbs.

Net Carbs Hype

Things get a little trickier when talking about net carbs. The net carbohydrate content of a food is the total carbohydrate content minus the fiber content. By law, companies have to list the total carb count on the nutrition label, notes dietitian Madelyn L. Wheeler. However, in an attempt to make products look more appealing, the net carbs may be placed in big letters somewhere on the packaging as a marketing tool to make it appear as if the food has a lower carb count. If a food has 10 grams of carbohydrate, of which 6 grams are fiber, that would count as 4 grams of net carbs.

Pros and Cons

Diets such as the Atkins Diet promote counting net carbs, as it's a way for people to lower their intake of sugary and refined carbs while maintaining a healthy fiber intake. Counting net carbs was initially used in patients with diabetes, according to registered dietitian Leah McGrath, although the American Diabetes Association no longer advises using this approach. For the average person, counting net carbs isn't particularly useful unless you're following a low-carb diet that specifically advocates this method.

Focus on Fiber

Looking at the total carbohydrate content is the most accurate way to determine whether a food fits into your meal plan. Fiber and sugar shouldn't be overlooked either, however. Stick to mainly high-fiber foods, such as vegetables, fruits, whole grains and beans, for your carbs. The Institute of Medicine recommends that women between 19 and 50 consume a minimum of 25 grams of fiber per day and women over 50 consume 21 grams. Men need 38 grams per day up to the age of 50 and 30 grams per day above that.

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