The 5 carb rule is a nutritional guideline that helps you identify healthier packaged foods by checking that the foods contain at least 1 gram of fiber for every 5 grams of total carbohydrates.
The 5 carb rule is also known as and referred to as the 5 to 1 Fiber Rule and is used to help identify high fiber, nutrient dense foods that help to stabilize your blood sugar and improve your satiety.
Total carbohydrates ÷ Dietary Fiber =< 5.
A product with 15 g of total carbs and 3 g of fiber or (15 ÷ 3 =5) meets the 5 carb rule.
When using the 5 carb rule you should also look at the nutritional label to ensure that the fiber is at least 20 percent of the total carb count.
The reason why the 5 carb rule matters is because it reduces blood sugar or glucose spikes, ensures quality and supports healthy weight management.
The 5 carb rule helps you in selecting foods that keep you fuller for longer.
The 5 carb rule also helps you to differentiate truly high fiber foods from the foods that are highly processed but are marketed as whole grain foods.
And foods that meet this ratio for the 5 carb rule are digested slower, which lead to a gentler rise in your blood sugar.
The number one carb to avoid is added sugar, especially in sugary drinks like soda and fruit juices, followed by refined grains like white bread, white rice, and pasta, because they are quickly digested, cause blood sugar spikes, and lack fiber.
These "bad carbs" should be avoided as they offer little nutrition and contribute to weight gain and fatigue, making them top choices to limit for better health, with fresh fruit and whole grains being healthier alternatives.
As carbohydrates provide most of the fuel for daily activity and functioning, you'll probably have less energy if you stop eating carbohydrates.
You may feel more tired and hungry and find concentrating more difficult.