Updated Blog: Carbohydrate-to-Fibre Ratio.
One of our most popular blogs has been updated. With more than 46,000 views, our Carbohydrate to Fibre Ratio blog continues to be one of the most popular resources on the X-PERT Health website. In July 2026, we reviewed and updated the article to make sure it reflects the latest evidence and continues to provide clear, useful information for people interested in nutrition and type 2 diabetes.
What is the carbohydrate-to-fibre ratio?
When looking at food labels, we often consider carbohydrate and fibre separately. The carbohydrate-to-fibre ratio offers another way to look at the nutritional content of a food by considering the amount of carbohydrate in relation to the amount of fibre it provides.
The calculation itself is simple: divide the total amount of carbohydrate by the amount of fibre in a food. A lower ratio generally means there is more fibre relative to the amount of carbohydrate.
Why is this interesting? Both the quantity and quality of carbohydrate we eat can be important, particularly for people living with type 2 diabetes. Fibre also plays an important role in a healthy, balanced diet, supporting digestive health and helping us feel fuller for longer.
Looking at the relationship between carbohydrate and fibre can therefore provide another piece of information when comparing foods and making informed choices.
But is a lower ratio always better?
As with many aspects of nutrition, it’s important not to focus on a single number in isolation.
You may have heard of targets such as a 10:1 carbohydrate-to-fibre ratio, or even a more ambitious 5:1 ratio. But where do these figures come from, and how useful are they in practice?
Our updated blog takes a closer look at the research behind carbohydrate-to-fibre ratios, what different ratios could mean, and some of the limitations of using them as a measure of food quality.
We also explain how to calculate the ratio yourself using information found on food labels, with practical examples to make the concept easier to understand.
Whether you’ve read the article before or are discovering it for the first time, our newly updated blog is a great opportunity to explore the topic and consider how carbohydrate and fibre fit into the bigger nutritional picture.
Want to learn more? Read our updated Carbohydrate to Fibre Ratio blog and discover what the evidence tells us.
Read our newly updated blog HERE to find out more.
