Metamucil has only one real drawback when it comes to weight loss or weight control. As a fiber supplement, Metamucil is excellent. It is a great way to add essential fiber to one’s diet.
One tablespoon of Metamucil with real sugar provides 3 grams of dietary fiber. Recommended use is usually one rounded tablespoon up to three times daily which will provide 9 or so grams of dietary fiber to one’s diet. For appetite control, 2 tbsp is recommended before each meal. Assuming 3 meals, the amount of fiber can be as high as 18 grams.
The FDA recommends 28 grams of dietary fiber daily. Used as an appetite control, Metamucil alone would cover 18 grams. And the amount of fiber from the sugar-free version of Metamucil is about the same as the “with real sugar” one.
In terms of its macronutrient content, Metamucil is fat-free. However, it is not carbohydrate free. Two tablespoons of Metamucil with real sugar contains 23 grams of carbohydrates, with added sugar accounting for 16 grams. Two tablespoons of the sugar-free version have 10 grams of carbohydrates and zero added sugars.
Although Metamucil has versions made with stevia and other variations, the two most popular seem to be Metamucil Real Sugar Orange Smooth Powder and its sugar-free version. And its popularity is a no brainer for me. I love both the products.
Taste reminds me of Tang. And I loved Tang growing up. It was the astronauts’ drink with a full day’s supply of Vitamin C. What wasn’t there to love? With Metamucil, I’ll get the great taste of Tang along with all the great benefits of fiber.
Yet for all that is great about Metamucil, it has one real shortcoming. That lack is sugar. Let’s say someone uses Metamucil as an appetite control supplement. Two tablespoons before each meal will bring 69 grams of carbohydrate into play, with 48 grams of added sugar. Not the end of the world, but it’s roughly equivalent to a can of regular soda. That’s a lot of sugar.
Because if one is using it for appetite control then weight gain is definitely a concern. While getting the extra 18 grams of dietary fiber is nice, it comes at the cost of consuming 48 grams of sugar. And sugar has no nutritional value. In fact, one might even say that it has a negative nutritional value.
The other popular item is the sugar free version. With zero added sugar, it looks like the issue of all added sugar will be addressed. However, the subtraction of actual sugar is replaced by the addition of aspartame. While the FDA has approved aspartame, it is of questionable value to some in the weight loss community. There are many people who drink diet soda and still gain a lot of weight.
The estimate may be unfair to aspartame, but artificial sweeteners are—to tell the obvious—artificial. There seem to be variations of stevia now but Metamucil Real Sugar Orange Smooth Powder still seems to be the most popular.
So, the question then becomes one of options. Ultimately, if one wants to continue enjoying the benefits of Metamucil but wants to enjoy everything that has added sugar or artificial sweeteners (except stevia, of course), what are the alternatives? Well, one option is to forgo fiber supplements and focus on fiber instead.
If your diet is rich in fibrous food, there will be no need for supplements. One avocado contains 6.7 grams of fiber. Apples, carrots, beets, strawberries, broccoli contain about 2 to 3 grams per serving. Blackberries and raspberries are in the five to six gram range. Beans and peas fall in the roughly 7 to 9 gram range. Chia seeds contain massive amounts of fiber, with nearly 10 grams per ounce!
Another option is to look at the ingredient list for Metamucil. This is the husk of isabgol. Isabgol husk is the only source of fiber in Metamucil. After the maltodextrin, citric acid, and so on have been removed, all that’s left is the psyllium husk.
One tablespoon of isabgol husk contains about 6.47 grams of fiber with zero sugar. One tablespoon of Metamucil Real Sugar Orange Smoothie Powder provides approximately 3 grams with 8 grams of real sugar. Measure for measure, taking psyllium husk directly provides more bang for the buck.
Yet, in the busy day-to-day life, it can be difficult to get all the fiber you need from whole foods. And if appetite control is the issue, then a supplement like Metamucil certainly fits the bill. Also, the experience of drinking psyllium mixed in water is far less palatable than drinking Metamucil with that wonderful tang. In fact, isabgol husk does not really dissolve much in water. You just have to drink down fast. Frankly, it’s just not enjoyable.
For a dietary fiber supplement, Metamucil is a good choice. However, one must recognize that this comes at the cost of consuming too much sugar or artificial sweeteners. And so with regards to weight loss or weight control, that extra 48 grams of sugar and/or artificial sweeteners can be a deal-breaker.
Finally, I’d be remiss if I didn’t mention Metamucil as a digestive health supplement that is specialized for reducing constipation and promoting regular bowel movements. In fact, my initial purpose for drinking Metamucil was to help with my bowel movements. Sugar and weight control, or loss, aside, I strongly recommend Metamucil for this reason. But, then that would be a topic for another article in itself.
Source by H. Kim
