Fibrous carbs/Fermented fibres - good or bad?

(Splotchy) #1

OK - avoiding the sugars, grains and starches is a no-brainer. But what about the fibrous or fermented carbs eg brassicas, pickles, sauerkraut? I’m interested in the science and understanding this better. Can anyone add to the pros and cons below? (With evidence if possible!)

Pros: Generally not very insulin-inducing, vitamins, taste, feeds microbiome (which has big role in obesity, mood, immunity), adds variety to diet. Said to reduce constipation/diverticulosis. #LCHF advocates include Lustig, Fung, Dinicolantonio (latter says fibrous veg needed to counteract oxidation in meat)

Cons: Are carbs, lectin-y, not very satiating. Even a small insulin response from them will switch off fat-burning and switch on fat-storing - thus ?not good to eat with fatty food?. People who have gone carnivore seem to thrive without veggies. Advocates of not going for fibre include Paul Mason, Amber O’Hearn, Siobhan Huggins.

I’m particularly interested in how to best maintain a gut microbiome while being low carb. Maybe the microbiome would be a good topic for a dudes podcast?

#2

I am sure there will be folks here with science facts and opinions but I just dont know anyone who got fat eating pickles and sauerkraut. Variety s a good thing and you know the old expression, “man can not live by chaffles alone”

I eat them regularly and it doesn’t seem to affect me being in ketosis. Same for cabbages. Now cole slaw is easy to have someone stuff some sugar in and I am assuming you aren’t talking about sweet pickles.

I am sure someone will come along and point out how deadly poisonous they are or some other spoilsport thing… I guess i will just eat them till they kill me…

(Doug) #3

My wife and I both LOVE sour and half-sour pickles and find sauerkraut + meat to be an extremely satisfying meal. I never really thought about it, but they do have some carbs in them. Not even going to worry at all…

(David Jackson) #4

From listening to 2 Keto podcast, fiber is debated heavily in regards to constipation and diverticulitis. If the toilet won’t flush, why throw in more solids?
That being said, fiber feeds gut flora. This creates fatty byproducts we CAN absorb. Also can be achieved with products like activia yogurt.

#5

Just heard Dr. Shanahan in a paleo podcast recently, she advocates fermented foods. It’s a form of pre-digestion that will take care of fermentable sugars and may denature some of the injurious plant proteins. It will not affect oxalate content as oxalates are inorganic molecules. There may be some benefit from the ferment bugs as they get digested as well. Maybe.

Sauerkraut made from cabbage just tastes yummy, especially smashed into some avocado.